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Bring deep calm and inner
peace to your life with
mindfulness-based
stress reduction

In the 8-week MBSR course, you'll learn mindfulness strategies
and relaxation techniques to reduce stress, appreciate the current moment,
and get more out of the everyday moments in your life.

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DO YOU WISH YOU COULD BE...?


 

More prepared to deal with the stresses of family, finances, relationships or work? 

More responsive to those who matter most?

More calm when things feel overwhelming

More present for the everyday moments that seem to be speeding by?

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“My name is Chris and I recently completed a course in mindfulness conducted by Nik. I have been struggling with Post Traumatic Stress Disorder and anxiety and depression for the last five years as a direct result of the 2009 Murrindindi Bushfires. With the medications that I take for the PTSD and anxiety I have to monitor my blood pressure and heart rate every day. By the end of the course, practicing mindfulness every day and trying to live in a mindful way my resting heart rate went from 105 bpm to, after eight weeks, 55-60 bpm and I feel a lot calmer and less anxious. I do not think I would have been able to attain these goals if it were not for doing this course, and I thank Nik from the bottom of my now happy heart”

-Chris

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Deadline to Register: 10th May, 2018

 

COURSE DETAILS


The 8-week Mindfulness Based Stress Reduction course meets every Thursday from 6:30pm – 9:00pm, commencing 10th May, 2018 at the Melbourne Centre for Mindfulness, 16 Trinity Place, East Melbourne.

Each session consists of carefully guided meditation instruction and practice, dialogue and discussion, group activities, and presentations that explores topics such as…

  • Stress physiology
  • Emotional intelligence
  • Communication
  • Interpersonal mindfulness
  • Thinking & thought processes
  • Perception and appraisal
  • Neuroplasticity

After you sign up, you’ll schedule a short phone call with me (Nik) so we can introduce ourselves and you can let me know what you hope to get out of the class. This is your opportunity to ask any questions you may have about the program and to speak about any specific needs or intentions you have for the class.

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COURSE OUTLINE


+ WEEK 1: RECOGNISING THE PRESENT MOMENT

This week you will be exploring how to:

-Interrupt your “automatic pilot”
-Slow down and pay attention to your immediate experience
-Use body sensations as an anchor in the present moment
-Move from 'doing' mode into 'being' mode
-Notice the flow of thoughts, feelings and sensations that arise in the -present moment

+ WEEK 2: PERCEPTION AND HOW WE MAKE SENSE OF THE WORLD

This week you will explore how to:

-Notice how perception works
-Observe experience through the lenses of sensation, emotions and thoughts.
-Observe how we appraise experience as pleasant, unpleasant or neutral
-Use the breath as a way to anchor yourself in the present
-Practice the breathing space
-Cultivate concentration practice using the breath
-Honour and accept all of your experiences
-Begin actively working with obstacles to practice regularly

+ WEEK 3: PRACTICE

This week you will be exploring how to:

-Practice patience and acceptance of yourself as you are
-Bring an exploratory attitude to unpleasant experience
-Come back to the present moment again and again
-Use movement practice to explore limits and cultivate concentration, strength, flexibility of mind and body
-Continue to develop concentration, through practice

+ WEEK 4: INVESTIGATING STRESSFUL EXPERIENCE (AND APPROACHING THE DIFFICULT)

This week you will be exploring how to:

-Learning more about the physiology and psychology of stress recativity
-Cultivating more equanimity in the face of difficult physical and emotional experience
-Using bodily sensations as a way to ground and open up choice in stressful moments
-Recognising and interrupting thoughts which are associated with painful emotions
-Focusing on breath and body sensations as a way of exploring stressful experience and notice it change

+ WEEK 5: FINDING ANOTHER PLACE TO STAND

This week you will be exploring how to:

-Investigate your conditioned ways of reacting to stress and stay present to this experience
-Open up possibilities of responding rather than reacting in habitual ways - more choice
-Recognise unhelpful patterns of thinking and how they shape your perceptions and contribute to your stress
-Interrupt ruminative thoughts with focus on the breath and sensations

+ THE DAY OF MINDFULNESS RETREAT

In the day of practice you will be exploring how to:

-Cultivate sustained curiosity into the 'waves' of sensations, feelings and thoughts over the day
-Use silence as a path for “settling” in oneself
-Cultivate a sense of community and connectedness through silent practice together
-Develop concentration and strength in the practice

+ WEEK 6: INTERPERSONAL MINDFULNESS

This week you will be exploring how to:

-Pay attention to the “other”
-Listen and see others in more flexible and accepting ways
-Use mindful contemplation as a way of cultivating acceptance and compassion for yourself and others
-Explore patterns of relating through mindfulness

+ WEEK 7: LIVING ON PURPOSE

This week you will be exploring how to:

-Integrate what you have been learning into daily life
-Reflect on some options about caring for yourself and making choices in your life

+ WEEK 8: MAKING MINDFULNESS A PART OF YOUR LIFE

This week you will be exploring how to:

-Explore what you have achieved through the practice
-Recognise that living mindfully is a process of ongoing practice
-Integrate mindfulness more fully into your life
-Explore choices for continuing to support this practice in your life

 

YOU'LL LOOK FORWARD TO CLASS EACH WEEK


New students are always pleased to discover that the 8-week course is…
 


FUN & ENGAGING

Each class is full of mindfulness exercises and lively
discussions that will help to keep you present and engaged


GENTLE & EASY TO DO

The gentle Yoga movements we do are easy enough for
anyone to do—even if you have injuries or range of motion issues


A SOCIAL ENVIRONMENT

Students love the opportunity to forge
lasting friendships with like-minded people



COMFORTABLE

MBSR has no religious affiliations, and you
won’t have to share anything you don’t want to share

 

✔ Fun & engaging
✔ Gentle & easy to do
✔ A social environment where you can meet like-minded people
✔ NOT religious (at all)

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YOUR TUITION INCLUDES A FREE
"MINDFULNESS RETREAT" 
save the date: sunday 24th june, 2018


In this rejuvenating day-long retreat, you’ll learn:

  • How to cultivate sustained curiosity into your daily “waves” of sensations, feelings and thoughts
  • How to use silence as a path for “settling” into yourself for greater mindfulness and decreased distraction
  • Tips on how to develop better concentration and strength in your meditation practice
 

MEET YOUR TEACHER


Hi! I’m Nik, a qualified MBSR facilitator and the founder of the Mindfulness Project.

I was trained in MBSR at Openground in Sydney, where I served as the National Coordinator. I’ve also worked as an Addiction Counsellor, where I taught mindfulness-based relapse prevention to people in recovery for addictive behaviours in residential rehabilitation facilities. I also provided general counseling in reducing stress, anxiety, and family-related issues

I live in the Yarra Valley with my husband Pete and our 3 kids, Bella, Charli, and Billy.

I can’t wait to see you in the course!

-Nik

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Deadline to Register: 10th May, 2018

 

FAQ


+ How do I apply for the MBSR course?

You can register here. Once you are registered, you will receive a short questionnaire and invoice for the balance of the fees. A brief phone consultation (20-30min) will then be scheduled with Nik to discuss any particular questions you may have about the MBSR course and how you might maximise the benefits.

+ What type of people enrol in this stress reduction program?

In our classes you might find professionals, stay-at-home parents, and adults of all ages. Some are referred by their doctor or psychologist, while many people self-refer. You will see people who want to understand and integrate mindfulness in their lives and improve the quality of their life. The program is intended to help those who feel life has gotten 'out of control', others who want to know how to manage their stress or anxiety, and those seeking to reduce the suffering associated with physical or psychological symptoms.

+ Do I have to share private information with the class?

No. Participants determine for themselves what information they choose to share with the group. However, it is a very supportive environment that encourages you to share whatever you feel comfortable with. All information shared is confidential.

+ Do I need to have any prior meditation practice?

No prior meditation experience is necessary. Mindfulness practice does not take any special skills. All meditations are guided.

+ What if I can’t do Mindful movement / yoga because of a physical condition?

This yoga is extremely gentle. The focus is on stretching, awareness of the breath and the body. Participants are never asked to push beyond their personal limitations

+ Do you offer concession places?

We offer reduced and sliding scale fees for those who are in financial need. Please contact us to discuss.
We believe in Karma. Mindfulness Project donates at least 10% of profits to supporting monks in the Theravada tradition of Ajahn Chah.