8 Week Mindfulness-Based Cognitive Therapy(MBCT), Mindfulness Based Stress Reduction (MBSR) Program.

 8 week Program in Mindfulness-Based Cognitive Therapy (MBCT) , Mindfulness BasedStress Reduction (MBCT)

This is the gold standard in coaching and mindfulness training. This course is delivered in person by Gemma who holds a Masters of Science in Mindfulness Based Interventions, awarded by University College Dublin.

Gemma is a highly experienced, qualified and certified MBSR & MBCT instructor who will skilfully guide you through the 8-week course, the most scientifically researched and established mindfulness program there is.

 Who Should Enroll in the Training?

✔ Parents

✔ Teachers

✔ Healthcare & Wellness Professionals

✔ Coaches • Mindfulness & Yoga Teachers

(This course is appropriate for beginners and advanced meditators)

What's Included in the
Training

✔ 8 weeks in person instructor lead sessions + orientation

✔ Half day retreat

✔ Guided meditations & online course materials

✔ Certificate of MBSR training completion.

✔ Option to add 1: 1 therapy with instructor

This is the most scientifically researched mindfulness training available

Reduce stress & anxiety and live with greater ease and happiness through this tested and well-established mindfulness meditation program.

  • Learn the most respected mindfulness-based training program.

  • Learn to Respond rather than react to stress.

  • Cope better with stress in personal life and in the workplace.

  • Cultivate self-awareness & self-acceptance.

  • Explore ways of releasing ourselves from old habits of mind that increase anxiety and depression levels.

  • Change habitual reactivity patterns.

  • Opportunities to work with obstacles to mindfulness, and integrate mindfulness into daily life.

  • Manage interpersonal conflict more effectively.

  • Earn your course certificate of completion.

 
 

8 week MBSR Course

€350

Cognitive Behavioural Therapy (CBT) 1:1

€60

Add 60 minute 1:1 CBT

We are offering the official standard 8-Week MBSR Training Course, as created by Jon Kabin-Zinn, PhD at the Center for Mindfulness

To help you deepen your practice and understanding of mindfulness through a rigorous and intense practice & community driven online course.

  • The most scientifically researched mindfulness program.

  • MBSR was created by Jon Kabat-Zinn, PhD at the University of Massachusetts Center for Mindfulness.

  • Taught by certified MBSR instructor.

  • Follows the official MBSR Standards of Practice (PDF)

  • Great for beginners and advanced meditators.

  • Prerequisite for MBSR Teacher Training.

  • Prerequisite for Workplace Mindfulness Facilitator Certification.

  • Prerequisite for Paws b and .b Mindfulness for children training.

  • Practice focused with 45 minute long meditations.

Expert Instruction

  • Certified MBSR Instructor

  • Experienced & highly qualified teaching mindfulness

  • Trained in Jon Kabat-Zinn's MBSR
    methodology

In Person

  • Interactive learning environment

  • 8 weeks instructor-led sessions
    + Orientation

  • Half Day Meditation Retreat

Course Materials

  • Guided body scan, sitting & mindful movement guided meditations

  • Weekly PDF Lessons

  • Additional supportive resources

What will you learn?

Since the MBSR programme was developed by Dr Jon Kabat Zinn in 1979 in the University of Massachusetts Medical School it has been rigorously researched and has been found to be effective with many forms of stress; from relationships, parenting, work stress, as well as chronic pain, and dealing with illnesses such as cancer. The MBSR curriculum allows participants to find their own inner resources for living life with more ease, and more resilience.

Curriculum at a Glance

8 weekly 2 hour Sessions

Half day-long (4 hour) Retreat

(Attendance is mandatory for all sessions and retreat)

 

Orientation call

To answer all questions and queries.

Weeks 1 & 2

  • Mindful Movement

  • Mindful Eating

  • Body Scan Meditation

  • Perception Didactic

  • Awareness of Breathing

  • Pleasant Events Calendar

Weeks 3 & 4

  • Walking Meditation

  • Lying Down Mindful Movement

  • Unpleasant Events Calendar

  • The Stress Response

  • Standing Mindful Movement

  • Group Exploration of Stress

 

Weeks 5 & 6

  • Sitting and Standing Meditations

  • Working with Difficulties

  • Responding Instead of Reacting

  • Choiceless Awareness Meditation

  • Mindful Communications Discussion of Full Day

Half Day Retreat

Weeks 7 & 8

  • Silent Meditations

  • Loving Kindness Meditation

  • Formal and Informal Practice

  • Sustaining Your Practice

  • Course End

 

Course Dates and times.

The course will run for 8 weeks in the Cork Education Support Centre (CESC), The Rectory, Western Rd, Mardyke, Cork

Beginning on Tuesday 16th ofJanuary 2024 from 4.30-6.30pm,

Continuing on 23rd, 30th January, 6th , 20th, 27th February, 5th & 12th March 2024.

Half day Retreat on Saturday 2nd of March 2024.

There will be an individual orientation call with each participant before the start, to enable each person to ask questions and to make sure it’s the right time to partake in this programme

Standard price for participants

€295

Cognitive Behavioural Therapy (CBT)

€60

Add 60 minute 1:1 CBT

Frequently Asked Questions

  • MBSR or Mindfulness-Based Stress Reduction is a course developed by Jon Kabat­-Zinn, Ph.D. It features sitting meditation, walking meditation, eating meditation, gentle movement, body scan, stress reduction, and informal, everyday practices.

  • Your MBSR training certificate of completion certificate can be shared on LinkedIn, on your website, or printed out.

  • Attend all online live sessions, including the orientation and day-long silent meditation retreat.

    Practice formal meditation for a minimum of 45 minutes, six days per week during the training program using the guided audio meditations provided, as well as any other informal home assignments.

    Actively participate in the live sessions, listen to the experiences of others taking the course, and share your own experiences.

    Complete the pre-course questionnaire, which will be emailed to you as soon as you register.

  • The "Half Day Silent Retreat" will take place over Zoom. Please join from a quiet area free from noise and distraction. Consider asking those who will be in the same space to give you the gift of time for this practice. Bring what you may need during the day, like water, medications, blankets, etc. to support your practice. Bring lunch since we will have an hour for a silent and mindful eating lunch practice. Wear comfortable clothing and know that you will be able to tend to personal needs throughout the day to visit the bathroom, take medications, or to drink water, etc.

  • The retreat lasts from 9 am - 12:30 pm IST

  • If you purchase a 1:1 CBT session , Gemma will reach out to you after class one to schedule the time with you. If you have not purchased CBT you can do so any time by discussing it with Gemma .

  • This is the official standard 8 Week MBSR course, taught live & online by a certified MBSR instructor. We follow the MBSR Standards of Practice. This training course qualifies as a prerequisite for MBSR Instructor Certification programs.

  • There is a minimum of 45 minutes to over an hour of formal and informal home practice every day during the eight weeks of the MBSR course. Much of this is meditation using the guided recordings provided for that week, in addition to some informal activities and reflections.

  • No experience is needed to take MBSR. We'll guide you through every step of the journey you'll be taking with the other participants.

  • With the variety of meditation teachings and styles available in contemporary society, the MBSR course may have meditations and other practices even experienced students may not have previously encountered. There is a great deal of information about the scientific study of mindfulness, as well as new connections that form while learning with others, which can be helpful in sustaining a personal practice in mindfulness-based stress reduction. In addition, this is the full MBSR course, which is the first step for those who may be interested in pursuing an MBSR Instructor Certification.

Final Note about Mindfulness-Based Stress Reduction

MBSR (Mindfulness-Based Stress Reduction) is the most tested and tried secular mindfulness program available. With the explosion in popularity of mindfulness and the lack of set standards, it's hard to know what programs to take. With our focus on mindfulness for the workplace we believe that MBSR training is one of the best options for individuals looking for a safe, reputable, and deep exploration into mindfulness and reduction of stress.

The program has been structured the same way, with the same standards, as the in-person program as set forth by the MBSR Standards of Practice and created by Jon Kabat-Zinn, PhD in 1979 at the University of Massachusetts Center for Mindfulness. This includes 2.5 hour sessions each week for 8 weeks, a full day-long at home retreat, and daily practice. This is not easy. This is not a 5 minute meditation course on an app. This is an intense course for people who want to have more depth in practice and understanding through a trusted and thoroughly researched system. All sessions are live, online, and mandatory.

If you are willing to make the commitment to yourself, you will find the same numerous benefits and rewards that so many have before. If now isn't the right time, we understand - we plan to offer the course again in the near future. But if you know that the time for you is now, we are excited to have you join these courses - Get deeper benefits and understanding of mindful meditation through a standardized practice you can trust.

Gemma was a most gentle and knowledgeable instructor on the MBSR course. I thoroughly enjoyed each session. A safe environment was created for all interactions. I have learned many new strategies and practices, many of which I hope to use long into the future.

M. Marrinan

I can't stress enough the importance of giving yourself a space where you can freely express your thoughts. Being more cognisant of looking before I leap and taking time before responding is one of the most rewarding skills I have gained. I have already seen the benefits in my personal and professional life.

F. Kelly

The wide range of personal tools consolidated, developed and expanded in the course were wonderful. It helped to ground me and give me the sign posts on how I can continue to deal with stress in my life. We rarely get these moments in a busy and overwhelming world. Thank you Gemma.

E. Tallon