Mindfulness Based Stress Reduction (MBSR)

--You can't stop the waves, but you can learn to surf.      --Jon Kabat Zinn

Proven to reduce stress and increase health, mindfulness based stress reduction provides tools for participants to bring their best selves to their jobs, families and lives. Mindfulness Based Stress Reduction (MBSR) was developed by Jon Kabat Zinn, MD at the University of Massachusetts Medical School in 1979. To learn more about the program, you can visit http://www.umassmed.edu/cfm/stress-reduction/

Benefits include:
-- Reduces stress and anxiety                              -- Increases immune function
-- Increases focus                                                   -- Increases cognitive flexibility
-- Increases empathy and compassion             -- Increases self-control and willpower

Available at Quittie Glen:

  • Introduction to Mindfulness Based Stress Reduction
    • 1.5 hour class offered on Saturday, June 2, July 8, or August 5th from 10:30 am- 12 pm
    • Cost: $15
  • Mindfulness Based Stress Reduction (MBSR): The complete 8 week program including a day long retreat
    • Next class cycle begins the week of September 17th
    • Cost: $375
    • CEUs may be available for social workers, marriage and family therapists and licensed professional counselors
  • Workshops/Trainings: Programs tailored to your needs and setting
  • Retreats: Half or full day retreats
  • Individual coaching: Develop your own mindfulness practice

For more information or to register, contact Shelly Ungemach, LSW, MSW by phone  717-383-6566 or email shellyungemach@gmail.com.  A licensed social worker, she has completed the University of California at San Diego’s MBSR teacher training intensive and is an MBSR Teacher in Training at the UCSD Mindfulness-Based Professional Training Institute (www.mbpti.org) She has facilitated mindfulness groups for the past 5 years.

To explore if MBSR is right for you, call 717-383-6566 or email shellyungemach@gmail.com

Mindfulness meditation

Mindfulness meditation is gaining in popularity given the mounting evidence-based research supporting its benefits for a broad range of populations, including cancer patients. Studies document how mindfulness promotes positive effects on health and well-being. While this mind-body approach is embedded in Eastern philosophy dating back over 2,000 years, its integration iwth the modern healthcare settings is very recent. The roots of the mindfulness movement in the West were established at the University of Massachusetts Medical Center by Jon Kabat-Zinn in 1979 as the Mindfulness Based Stress Reduction (MBSR) program. Today, thousands of people have been trained in MBSR and related mindfulness-based interventions.

What is mindfulness?

Mindfulness involves intentional bringing attention to present-moment experience with an attitude of openness and curiousity. Mindfulness is essentially seeing and experiencing things as they are, while also being aware of thoughts, emotions and reactions as they arise without judgement.

How does mindfulness work?

Mindfulness training has been shown to strengthen regions of the brain associated with attention and mental flexibility while also reducing the fear response.

A typical MBSR program is delivered weekly in a group setting over 8 weeks, providing approximately 20 hours of training (including a 6 hour retreat given approximately three-fourths of the way through the training between the 6th and 7th sessions). The core practices of the MBSR program include a body scan meditation (systematic awareness of bodily sensations generally done while lying down), a mindful movement practice of gentle Hatha yoga and a sitting meditation which incorporates aspects of focused attention and open awareness.

Participants are taught and encouraged to engage in a daily mindfulness practice for maximum benefit. Research demonstrates a direct relationship between the amount of formal meditation practice and the degree of positive effects. The goal of practice is for mindfulness to permeate one's way of being and relating to the world in everyday life.