This class provides a taste of the fundamentals of mindfulness-based stress reduction, which has been shown to reduce anxiety, depression and pain, and to improve well-being. Through meditation and awareness exercises, we will explore this practical time-proven approach to living fully in the present moment that has helped thousands of people achieve greater balance, vitality and health.
What you will learn:
- What mindfulness is and how it can reduce stress and enhance well-being
- A variety of mindfulness meditation practices
- Applications of mindfulness in day-to-day living
For questions about the class, call 215-955-1376.
Our eight-week Mindfulness-Based Stress Reduction (MBSR) Foundation Course is designed to help you meet the ordinary and extraordinary challenges of life with balance and peace of mind.
You'll learn to:
- Live more fully, with appreciation in the present moment
- Reduce the physical effects of long-term stress on the body
- Identify habitual, maladaptive ways of handling stress and choose healthy alternatives
- Reduce emotional reactivity, learning to handle anger and other strong feelings
- Become more sensitive to your own needs and those of others
- Communicate more effectively and compassionately
All of our teachers have completed training under Jon Kabat-Zinn and Saki Santorelli. The MBSR Program meets once a week for eight consecutive weeks (2.5 hours each week) and includes an additional full-day session occurring on a weekend.
You will be asked to practice specific mindfulness techniques you learned in class at home. You will receive CDs and a workbook to support your home practice. Participants are asked to make a strong commitment to attend all sessions and to practice meditation/relaxation techniques on a daily basis throughout the eight-week program.
Morning and evening courses are offered in four cycles per year — winter, spring, summer and fall — at the Jefferson Center City campus and other suburban locations.
In this 6-session course, you will learn the scientific basis of how we form eating habits and how we can use this knowledge to change them. By bringing mindfulness to automatic and unskillful eating patterns, you can make more intentional choices and free yourself from mindless or emotional eating.
What you will learn:
- The habit loop and ways to change habits
- The joy and pleasure of eating mindfully
- Managing urges using mindfulness
- Cultivating compassion to support healthy choices
Apply the insight and wisdom of mindfulness to the vital task of parenting. This six-week course explores how mindfulness skills can be beneficial for navigating the inevitable challenges of family life. During this course, you will learn:
- What mindful parenting means
- How mindful parenting can reduce stress reactivity and enhance calm and cooperation
- Practical mindfulness tools to use right away
A six-week course in Mindfulness for Seniors (65+), which helps to reduce stress relieve pain enhance wellness.
Through "Mindfulness Tools for Daily Living," you can experience greater vitality and well-being in the present moment. Participants are asked to make a strong commitment to attend sessions, and to practice mindfulness/relaxation techniques on a daily basis throughout the six-week program. CDs will be provided to listen to for home practice.
Upcoming Sessions: TBD
All MBSR graduates are welcome to attend our monthly drop-in support sessions and full-day retreats at no charge. We also offer additional workshops and courses based on the principles and practices learned in MBSR to help deepen and extend your practice and understanding of mindfulness.
Advanced Courses for Graduates of MBSR
Advanced courses are offered to those who complete our eight-week MBSR Foundation Program or have previous mindfulness training. We offer graduate courses ranging from four to eight weeks, focusing on specific topics for deepening mindfulness practice. Some of the past topics are listed below.
- Meeting Fear, Awakening Joy
- Deepening Practice: Cultivating Clarity, Compassion and Openness
- Working Mindfully with Difficult Emotions
- Radical Acceptance: Embracing Your Life with an Open Heart
- Mindful Communications
- Meeting Aggression: A Course in Mindfulness for Men
- The Power of Kindness
Drop-In and Full-Day Practice Sessions for Graduates of MBSR
Monthly Drop-In Sessions
There are monthly in-person drop-in sessions as well as teleconference practice sessions that offer graduates of our eight-week MBSR program the opportunity to gather with other past participants, practice meditation together and to discuss practice. MBSR graduates receive the schedule of upcoming sessions via our email listserve. If you have any questions, please email firstname.lastname@example.org.
Full Day of Mindfulness
Past MBSR graduates are invited to join with participants of the current eight-week program in a full day of mindfulness. Held in Center City on either a Saturday or Sunday, this day-long retreat explores all mindfulness practices learned in the eight-week MBSR program. During this day, we have an opportunity to experience sitting meditation, walking meditation, body awareness and deep relaxation, loving-kindness and mindful movement. We typically explore poetry, qi gong and mental imagery as additional paths to experience mindfulness.
To find out the date for the next Full Day of Mindfulness, e-mail email@example.com.
Qigong (Chi Kung) is an ancient Chinese practice that incorporates slow, gentle movements in harmony with breathing and the awareness of it. The benefits are not only on the physical level (balance, flexibility, enhancing immune system, vitality) but also on a mental and emotional level (joy, calmness and tranquility). In this workshop you will learn a style consisting of 18 movement-pictures for your enjoyment and well-being. Come and see for yourself!
The workshop is open to everyone, at any fitness level, and is appropriate for beginners as well as those with previous experience with mindfulness or Qigong.