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Mindfulness Based Stress Reduction (MBSR) Would you like to learn how to step out of and stay out of old, well practiced patterns of negative thinking and behavior? MBSR participants learn a variety of powerful, yet gentle, mindfulness practices including mindfulness meditation, simple muscle stretching and relaxation, and mental imagery. The classes are designed to help individuals integrate these practices into their daily routine. All participants are asked to make a strong commitment to set aside 20-30 minutes daily for mindfulness practice at home. Background Life in our modern Western civilization is characterized by multiple stressful demands on our time, energy and attention. Balancing family and work, medical problems, caring for children and aging parents, and financial concerns are just a few examples of these demands. When the demands exceed our ability to cope in a calm and peaceful way, our bodies respond with a global stress reaction which includes increased levels of stress hormones such as adrenalin and cortisol, increased heart rate and respiration, and general body tension. Depending on how we think about what is happening to us, we experience these responses as stress or anxiety and may try to cope with these feelings by shutting down (depression), obsessing about negative thoughts, getting angry, or trying to self-sooth through inappropriate eating or other impulsive behaviors. These responses can become chronic problems that can recur over the course of your life even if you have sought treatment. So what is going on here? The racing thoughts, the repeated attempts to figure out how to cope with the overwhelming demands of life, and the general feeling of being stressed out are normal manifestations of how our minds work. After all, our minds were designed to help us figure out how to survive. Unfortunately, these attempts by the mind to solve and control things do not seem to work for us even though what we are doing seems quite reasonable. In order to cope more effectively with stress we must find new ways to work with our thoughts, feelings, sensations and mind. Mindfulness-Based Stress Reduction (MBSR) Research has found that mindfulness meditation offers an approach to these problems that works to reduce stress. In eight weekly classes, and by listening to tapes at home during the week, you learn the practice of mindfulness meditation and how to use it to disentangle yourself from dysfunctional responses to stress. Based on Jon Kabat Zinn's Stress Reduction program at the University of Massachusetts Medical Center and new insights from psychology, Mindfulness Based Stress Reduction includes simple breathing meditations and gentle body movement meditations to help you become more aware of the present moment, including getting in touch with moment-to-moment changes in the mind and the body. It also includes basic education about stress, anxiety and impulsive behaviors, exercises that show the links between your thinking and feeling, and discussion about how best to look after yourself when stress or other negative mood states threaten to overwhelm you. How does it work? Mindfulness practices help you to see more clearly the patterns of your mind. You develop the capacity to mindfully disengage from distressing or anxious mood, and negative thoughts. You find that you can learn to stay in touch with the present moment, without having to ruminate about the past, or agonize about the future. To Register Call our office at 215-635-3011 for information. Further reading Goldstein, J., & Kornfield, J. (1987) Seeking The Heart Of Wisdom: The Path Of Insight Meditation. Boston: Shambala. Kabat-Zinn, J. (1990) Full Catastrophe Living. New York: Delacorte. Kabat-Zinn, J. (1994) Wherever You Go, There You Are: Mindfulness' Meditation In Everyday Life. New York: Hyperion. Questions about this program, dates and locations may be directed to Dr. Yaacov Kravitz, 215-635-3011. Contact: drk@dr-yjkravitz.com for more information or to set up your personal program. |
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