MINDFULNESS-BASED STILLNESS MEDITATION COURSE (MBSM) Eight week version
The course provides a good mixture of theory and practical application, and guided meditations are done in each session. MBSM is simple, practical and easy to apply in day to day life. A comprehensive Workbook is provided for reference and further reading, and all meditations introduced during the course are provided on a USB stick for home use.
Week One
The difference between Mindfulness and Meditation
Different styles of Meditation
The Three steps of MBSM
Preparation for Meditation
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Relaxation and the Relaxing Body Scan
Benefits of Meditation
Week Four
Mindfulness of Body
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Cultivating practical body awareness and body sense
The Four Access Points Meditation
Mindfulness of Thoughts
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Distinguishing between Thinking and Awareness
Resistance to Meditation and the Antidotes
Dealing with Thoughts
Week Two
An Overview of Healing
Stress Response versus Relaxation Response
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How Meditation can restore balance
Preparation for Meditation
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Posture and Environment
Mindfulness of Breath Meditation
Week Five
Mindfulness of Emotions
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Choosing to be present
Two aspects of Emotion
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Repressive Coping
The Centering Meditation
Connecting with Feelings and practicing self-compassion
Week Three
The two aspects of the mind
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The nature of the thinking mind
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Excessive Thinking and the antidotes
Mindfulness of Breath and concentration
Preparation for Meditation
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Attitude
Week Six
Mindfulness into Stillness
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The nature of Stillness
Stillness and Movement
Qualities of Stillness
Noticing the Still and Silent Background of Awareness Meditation
Week Seven
Choosing to be Present
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Practicing mindfulness in daily life
Pushing the ‘Pause’ Button
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Mini meditations and the Centering Exercise
Loving Kindness Meditation
Week Eight
The complete Mindfulness-based Stillness Meditation Practice
Gratitude Meditation