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Mindfulness Based Stress Reduction (MBSR) Diploma Course

  code:Mindfulness Based Stress Reduction (MBSR)
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We all suffer from stress and anxiety at times in our lives. For some this is a fleeting condition that comes and goes with particular life events for others it is a daily struggle whose affects can be debilitating and hard to overcome; building up until even usually insignificant things can seem impossible to get through. No matter how often you feel the affects of stress and how powerfully, stress is a state of mind, which, left unchecked, can quickly turn into a physical condition.

This is not to dismiss the feelings that come with the condition of stress but to understand that, as stress comes from the mind’s powerful reaction to external conditions, it is in the mind’s power that we can find the solution. This is why the Mindfulness Based Stress Reduction (MBSR) Diploma Course has been created; to give those who suffer with stress, whether constantly or occasionally, the tools to combat negative thoughts and turn the mind into a weapon of positivity that will help you to reclaim your life. The course does this through giving you both the knowledge of how and why certain techniques work along with how to do them and incorporate them easily into your daily routine.

What You'll Learn from the Mindfulness Based Stress Reduction (MBSR) Diploma Course

This course guides you through 10 comprehensive modules:

  • Introduction - The Power of Mindfulness Based Stress Reduction
  1. The Origin of Mindfulness
  2. Meditation and the Practice of Awareness
  3. Cultivating Mindfulness
  4. Rewiring the Stress Response
  5. Mindful Movement
  6. Nonviolent Communication
  7. Working With Resistance - Dealing with Physical and Emotional Pain
  8. Mindfulness Based Cognitive Therapy
  9. How to Use MBSR in Your Everyday Life
  10. Setting Up Your Own MBSR Practice

Based on the MBSR course developed by Jon Kabat Zinn and his colleagues at the University of Massachusetts Medical Centre, and the MBCT (Mindfulness-Based Cognitive Therapy) course developed by Segal, Williams and Teasdale, the Mindfulness Based Stress Reduction Diploma Course starts with a brief introduction to mindfulness and cognitive behavioural skills.

The first module of the course gives students an in-depth look into what Mindfulness Based Stress Reduction (MBSR) is. This includes information on its origins and the practice of mindfulness, deep breathing, and meditation and their affects on the mind and body. Here students are invited to practice mindfulness, by following an exercise at the end of the module.

Module 2 of the Mindfulness Based Stress Reduction Course covers mindfulness-based cognitive therapy and meditation; explaining what they are, the differences between them (and how phrases like ‘mindfulness meditation’ can be confusing), and the benefits to your mind and body of practicing each. Again, the module concludes by providing students with practical, easy-to-do exercises that they can use then as part of their daily mindfulness and mediation practice.

The third module goes into greater detail on the subject of mindfulness. Stress and anxiety create a negative chemical change in your brain, in a similar, but opposite, way practicing mediation and being mindful can also create a positive chemical change. Here students learn exactly what these changes are, and are introduced to more techniques that will help them to cultivate the habits of mediation and mindfulness.

For chronic sufferers of stress, the reaction to negative triggers can have damaging affects on the body and mind. The fourth module of the MBSR Course discusses these effects and, conversely, the positive effects of a mindful practice, along with imparting practical techniques that can be employed the moment the feeling of stress comes on.

Module 5 combines the techniques learned in relaxing and using the mind to combat stress with using the body in a similar way, though the use of yoga. Students are provided with practical, illustrated yoga techniques that they can practice themselves and combine with mediation techniques, to more affectively de-stress both the mind and the body.

Stress can easily manifest itself as a result of miscommunication with the people in your life or because an individual finds it difficult to communication certain things. The sixth module of the course discusses how to become a better communicator, so that conflicts can be rectified before they can become lasting problems.

In Module 7 of the Mindfulness Based Stress Reduction Diploma Course the relationship between physical pain and mindfulness is discussed. Just like dealing with emotional and mental pain, mindfulness can be used to help with physical pain, which is especially important as physical pain can cause distress and anxiety, and create a bigger problem. Here you will learn several practical mindfulness techniques to understand pain and lessen its effects.

As mindfulness-based cognitive therapy (MBCT) is at the core of this course, module 8 discusses it exclusively. Students are guided through the structure of an 8-week programme in MBCT. This imparts not only a theoretical knowledge but a practical one also, for those who are participate in the programme.

By this point students will have both a theoretical and practical knowledge of mindfulness, and should already be practicing the techniques and ideas learnt so far, in their daily lives. Module 9 builds on from this, to offer more exercises and ideas that can be incorporated daily, to help overall well-being and ensure that using techniques becomes (or already has become) second nature.

Those who reach module 10 of the course and have practiced the techniques within, will have felt, first-hand, the power of mindfulness based stress reduction. Knowing that there are so many people who have been where you’ve been and want to be where you are now can inspire us to want to help others. With this in mind the final module of the course guides student through setting up their own MBSR practice, should they wish to impart their newly-found knowledge and make it an even bigger part of their lives.

Who Would Benefit from the Course?

The Mindfulness Based Stress Reduction (MBSR) Diploma Course is something that can benefit everyone, though the focus is on those who suffer from stress, anxiety and/or depression, and want to be able to help themselves in a way that is lasting, sustainable, and holistic/medicine-free.

The course will also be beneficial to those who know someone who is going through the aforementioned conditions and may wish to study with them, as a support to them. Likewise, the course proves as an excellent study source for those in caring professions and those who wish to use what they have learned to help in their careers.

Frequently Asked Questions

The Mindfulness Based Stress Reduction (MBSR) Diploma Course will take you up to 150 hours to complete working from home. There is no time limit for completing this course, it can be studied in your own time at your own pace. The course comes with a course assessment in the form of quizzes, written questions and short essays, once you have completed your course assessment please email or post it back to us for marking, you will then receive your feedback and certificates.

This course is accredited by the CMA (Complementary Medical Association), which is internationally recognised as the elite force in professional, ethical complementary medicine by professional practitioners, doctors and, increasingly, by the general public. Upon completion of the course you can gain membership to the CMA, which in addition to supplying a professional accreditation, offers a number of benefits, all of which can be found here.

This course also is certified by the IANLPC (International Association of NLP & Coaching) and the IAHT (International Alliance of Holistic Therapists), both of which are internationally recognised organisations. The IAHT certify personal development, health, fitness and nutrition courses. The IANLPC is a global support network for NLP Professionals and coaches, including the fields of Life Coaching, Hypnotherapy Business Coaching, Leadership, Nutritional, CBT, Personal Development and Holistic Therapy.

Course Syllabus

Introduction - The Power of Mindfulness Based Stress Reduction

Module 1: The Origin of Mindfulness

  • Mindfulness Defined
  • Origins of Mindfulness
  • Founder of Mindfulness
  • What is Mindfulness-Based Stress Reduction?
  • Mindfulness and Deep Breathing
  • Module 1 Self-Assessment

Module 2: Meditation and the Practice of Awareness

  • Mindfulness Based Cognitive Therapy - A Brief Introduction
  • Meditation - A Two-Step Process (Samatha and Vipassana or Calming and Wisdom)
  • The Mind and Illusion - The 9 Dots Exercise
  • Mindfulness Versus Meditation
  • What is Meditation?
  • Benefits of Mindfulness and Meditation
  • What Does it Mean to be Mindful?
  • Coffee or Tea Ceremony Mindfulness Exercise
  • Basic Mindfulness Meditation
  • Body Scan Mindfulness Exercise
  • Mantra Mindfulness Meditation
  • Module 2 Self-Assessment

Module 3: Cultivating Mindfulness

  • Mindfulness and the Brain
  • What Happens to the Brain When You Practice Mindfulness?
  • How the Brain Rewires Itself
  • The Brain and Gray Matter
  • How the Brain Processes Stress and Anxiety
  • Cultivating An Intention to Increase Your Awareness
  • Practicing Mindfulness Through an Everyday Act
  • Mindful Eating
  • Module 3 Self-Assessment

Module 4: Rewiring the Stress Response

  • Autonomic Nervous System/Parasympathetic Nervous System
  • Fight versus Flight
  • Diaphragmatic Breathing - The Healing Power of Breathing
  • Systematic Relaxation
  • Coping with Stress, Responding Versus Reacting
  • Pleasant Events Calendar
  • The Devastating Effects of Stress
  • Why Worrying is a Waste of Time
  • Physical and Emotional Pain
  • Mindfulness at Google and Other Companies
  • Living on Autopilot
  • Using Mindfulness to Manage Stress
  • Harnessing the Power of Stress
  • Module 4 Self-Assessment

Module 5: Mindful Movement

  • What is Mindful Movement?
  • What Can You Learn From Mindful Movement?
  • Mindful Yoga Exercises
  • Mountain Pose - Tadasana
  • Tree Pose - Vrksasana
  • Cat Stretch
  • Lion Pose - Simha-asana
  • Alternate Yoga Sequence
  • Unpleasant Events Calendar
  • Module 5 Self-Assessment

Module 6: Nonviolent Communication

  • The Process of Communication
  • Conflict Resolution
  • Non-Violent Communication - A Language of Compassion
  • The Non-Violent Communication Process - Observation, Feeling, Needs, Request
  • Four Components of the Non-Violent Communication Model
  • Applying Non-Violent Communication in Your Daily Life
  • Communication Exercises
  • Module 6 Self-Assessment

Module 7: Working With Resistance - Dealing with Physical and Emotional Pain

  • Mindfulness and Chronic Pain
  • Releasing the Pain Visualization Exercise
  • Visualization Process for Tuning Into Pain
  • Blocking Versus Drowning
  • Choosing to Live Well with Pain and Illness
  • The Five-Step Model
  • 21 Ways to Reduce Stress During the Workday
  • 1-Minute Breathing Space Exercise
  • 5-Minute Tea Ceremony
  • STOP Technique
  • RAIN Process
  • Laughter
  • The Balanced Wheel of Life Exercise
  • How to use laughter in your everyday life
  • Mindfulness Meditation
  • Focused Meditation
  • Module 7 Self-Assessment

Module 8: Mindfulness Based Cognitive Therapy

  • What is MBCT?
  • MBCT Process
  • Outline of an Eight-Week Program
  • Week 1 - Automatic Pilot
  • Week 2 - Dealing with Barriers
  • Week 3 -Mindfulness of the Breath and the Body in Movement
  • Week 4 - Staying Present
  • Week 5 - Acceptance and Allowing or Letting Be
  • Week 6 - Thoughts are Not Facts
  • Week 7 - How Can I Best Take Care of Myself
  • Week 8 - Using What Has Been Learned to Deal With Future
  • Module 8 Self-Assessment

Module 9: How to Use MBSR in Your Everyday Life

  • Why Worrying is a Waste of Time
  • Developing Awareness
  • Loving Kindness Meditation
  • Anchoring Your Day with a Contemplative Morning Practice
  • Setting An Intention For the Day
  • Setting Aside Time for a Mindfulness Break
  • Practicing Mindful Eating
  • Leaving the Stress Behind for the Day
  • Taking a Device Free Break
  • Watching the Thoughts
  • Module 9 Self-Assessment

Module 10: Setting Up Your Own MBSR Practice

  • Setting up your Practice
  • What You Need to Know
  • Consent Forms
    • Basic Consent Form
    • Participation Agreement
    • Informed Consent
  • Final Self-Assessment

Conclusion

  • Tips to be more mindful

Index

References

Our courses include comprehensive support, should you require any assistance. You can contact our friendly course advisers by telephone or by email.

Contact Details

Continued Learning

All course delegates are welcome to attend our regular, ongoing learning and inspirational events. We also hold regular inspirational events in Manchester and London for all students studying any of our courses. The events are a great way to watch live demonstrations of different techniques, learn new skills, have a practice with other students and to meet your tutors. Once you've signed up for any of our courses you will receive details of our different monthly events via email. If you cannot attend our events you can watch a live streaming of the event on our tv channel.

All courses can be paid for using our secure online payment system or via paypal. 

 

If you would prefer to pay via bacs payment or via cheque please email us at enquiries@coecourses.com or call us on 0800 955 6808 for more assistance.

 

All of the online course materials are emailed over to you as e-documents, if you would prefer a hard copy of the course materials to be posted out to you please select this when checking out.