Mindfulness-Based Stress Reduction
Mindfulness-Based Stress Reduction (MBSR) is an effective, evidence-based method involving meditation, yoga, and reflection for reducing physical and psychological stress and suffering while building resilience, balance, and peace of mind. MBSR is designed to introduce participants to fundamental mindfulness practices and stress reduction techniques.
Mindfulness-Based Stress Reduction
at Duck Pond Lotus
Meditation, yoga, and other mindfulness techniques have been practiced by people for thousands of years. The foundations of mindfulness are found in Buddhist teachings from 2500 years ago with earliest teachings of meditation and yoga found in Hinduism 3500 years ago. All major religions, including Christianity, Judaism, and Islam advocate for meditation practices within their teachings. Mindfulness is also promoted by prominent atheists, like Sam Harris.
Since the 1970's scientists and universities like the University of Massachusetts and Brown University have studied these practices in secular settings. Their research has primarily been conducted using the 8-week Mindfulness-Based Stress Reduction (MBSR) course, founded by Jon Kabat-Zinn, Doctor of Molecular Biology. Their findings suggest that MBSR can be a useful tool in helping people reduce the impact and learn to better navigate stress, anxiety, depression, and many of life's challenges.
Potential Benefits of MBSR:
-
Stress reduction
-
Decreased medical symptoms
-
Improved self-care
-
Greater ability to manage anxiety and depression
-
Loosening of the grip of negative habits and thinking
-
Improvement in symptoms of burnout
-
Clearer recognition of when your attitude or mood is beginning to change so you can become less reactive
-
Discovery that difficult and unwanted thoughts and feelings can be seen from an altogether different perspective – a perspective that brings with it a sense of compassion and less judgment to the suffering you are experiencing
-
Improved sense of well-being and learning how to be present and appreciate the simple pleasures of everyday life, connect with yourself, and the experience of being alive​
​
At Duck Pond Lotus, Josh Olinger offers introductory MBSR courses, the well-studied 8-week MBSR course, and MBSR retreats. Josh is a Qualified Level 1 MBSR Teacher, through Brown University and has been practicing MBSR techniques for over 7 years.
Upcoming MBSR Programs
with Duck Pond Lotus
Join us for an introductory course, an 8-week course, or a retreat listed below!
MBSR 8-Week Course Curriculum Outline
The MBSR 8-week course is an interactive, experiential program. Participants learn and practice new mindfulness meditation and movement techniques as well as didactic discussions and reflection practices in each class. They also receive meditation recordings to practice at home each day between the weekly classes. Each class builds off of the previous ones, so it is important that participants attend each class and complete home practices in order to experience the full potential of the course.
​
The orientation, each weekly class, and the day-long retreat are all required to receive a certificate of completion of the 8-week course.
​
-
Designed for groups of 8 to 20
-
Cost: $600 per person. Low-income and student discounts may be available by request.
-
Includes: 1 orientation class, a 1-on-1 check-in with the instructor, 8 MBSR classes, 1 all-day retreat, and a certificate of completion (if all classes are completed).
Weekly Class Themes & Outlines
Orientation
Welcome & Intro to MBSR
-
The orientation class is a required part of the program.
-
We go over the outline, history, and science of MBSR.
-
It is also a time to go over course logistics and expectations.
-
The practices learned in orientation are brief focused-attention and mindful movement exercises.
Class 1
Theme: Wholeness & Capability
-
As the first class of the course, participants learn the definition of mindfulness and bring awareness to their own capabilities, courage, and strengths. Practical self-care tools and resources are offered to prepare participants to practice meditation and yoga while respecting their own boundaries and recognizing their own strengths and body autonomy.
-
The full focused-attention meditation, body scan meditation, and mindful eating practices are introduced.
Class 2
Theme: The Role of Perception
-
Our personal perspectives on occurrences in our lives strongly determine how we react or respond to them.
-
In this class we practice puzzles on perception and explore our own pre-conceived ideas of how we see ourselves, our limitations, and our assumptions in our lives and in the world.
-
We practice the focused attention meditation and mindful-movement techniques.
Class 3
Theme: Power & Pleasure in Being Present
-
In this class we explore and discuss how we react and respond to pleasant occurrences in our lives.
-
Further, we explore methods of noticing pleasant experiences in everyday life, even when we might not usually notice them.
-
We also practice the full MBSR lying down (or sitting) yoga sequence as well as continuing to practice the focused-attention meditation.
Class 4
Theme: Patterns of Automatic Habitual Stress Reactivity
-
In this class we explore and discuss our automatic habitual stress reactions to unpleasant experiences.
-
Participants learn about the stress reaction cycle of the body and our own fight, flight, or freeze reaction patterns.
-
We learn and practice meditation methods of working with challenges and difficulties. We also do mindful yoga.
Class 5
Theme: Mindfulness-Mediated Stress Response
-
In this class we explore and discuss methods of bringing mindfulness and awareness into situations where stress occurs in our own lives. This helps us learn to creatively respond instead of habitually reacting, potentially leading to more constructive outcomes to stress occurrences in our lives.
-
Participants learn about how mindfulness practices interrupt the stress reaction cycle of the body and how this may lead to improved health outcomes.
-
We continue practicing meditation methods of working with challenges and difficulties. We also learn the full MBSR open awareness meditation practice. We continue mindful yoga practice as well.
MBSR All Day Retreat
Theme: A day dedicated to MBSR practices.
-
A required part of the 8-week course, the day-long retreat is an opportunity for participants to step away from their regular stressors and dedicate a longer period of time to evidence-based MBSR practices.
-
The instructor guides the participants in many different MBSR practices, some learned in previous classes and some new:
-
focused-attention meditation
-
body scan meditation
-
open awareness meditations
-
mindful yoga
-
mindful eating
-
walking meditation
-
loving-kindness meditation
-
mountain or lake meditation
-
and more!
-
-
The retreat is 7.5 hours long on a Saturday
Class 6
Theme: Mindfulness and Communication
-
In this class participants discuss and explore their automatic habitual reactions and patterns when in communication with others.
-
Participants learn and practice mindful communication techniques. These methods may provide participants with awareness in conversation, which may allow for more constructive responses and reactions with others.
-
We continue practicing the full MBSR open awareness meditation practice. We continue mindful yoga practice as well.
Class 7
Theme: Mindfulness in
Everyday Life
-
In this class participants discuss and explore ways of incorporating mindfulness into their everyday activities, not just in meditation practice.
-
Participants reflect on their usual daily activities, exploring "what we take in" and how to utilize mindfulness techniques to bring awareness to what usual activities are nourishing and depleting us.
-
We continue practicing the full MBSR open awareness meditation practice. We continue mindful yoga practice as well. Guidance is offered but less than previous classes, as participants have gradually been learning to practice without guidance during home practices at this point.
Class 8
Theme: Mindfulness for Life and Keeping Up the Momentum
-
As the final class in the 8-week course, this class focuses on preparing participants to bring mindfulness into their lives moving forward.
-
Resources and reflection practices are offered to assist participants with keeping a regular practice once the class has concluded.
-
We practice the full MBSR open awareness meditation practice, the body scan meditation, and mindful yoga practice one more time together. Guidance is offered but less than previous classes, as participants have learned to practice without guidance at this point during their home practices.
MBSR Retreat Curriculum Outline
​Participating in a mindfulness retreat is a great way to take a break from the everyday stressors of life and deeply immerse yourself in evidence-based stress reduction practices.
Duck Pond Lotus offers 1-day, weekend-long, and 5-day MBSR retreats. Participants at retreats practice many different types of guided mediation, silent meditation, yoga, mindful walking, mindful eating, and there is time for reflection and discussion.
​
MBSR retreats are designed for those who have completed the 8-week MBSR course or who have an established daily meditation practice for at least 6 months. However, retreats can be designed for beginning meditators by request.
​​​
-
Designed for groups of 4 to 25
-
Retreats typically begin at 9:00AM and end at 4:30PM
-
Online Retreat Cost: $80 for 1-Day, $200 for Weekend, $400 for 5-Day
-
In-Person Retreat Cost: Varies based on location but estimated to be $200 for 1-Day, $350 for Weekend, $500 for 5-Day. All in-person retreats will have additional costs for travel, lodging, facility rental, meals, and supplies.
-
Low-income and student discounts may be available by request
​
The below retreat outline is a standard snapshot of a MBSR retreat day schedule. For weekend-long and 5-day retreats, each day will have a similar structure but will incorporate different practices and lessons.
Standard MBSR Day-Long Retreat Outline
9:00AM | Welcoming
Starting the Retreat Day
The retreat begins with a brief opening meditation to get people settled in. The instructor then goes over the retreat schedule, guidelines, and resources, followed by inspirational poems or quotes. There is also time here for participants to ask questions and introduce themselves.
9:30AM | Morning MBSR Session
1st Half Day Meditation & Mindful Movement Practices
The morning session will typically consist of the following practices:
-
Focused-Attention Meditation
-
Body Scan Meditation
-
Lying Down Mindful Yoga
-
Open Awareness Meditation
-
Walking Meditation
-
Mountain Meditation
12:30PM | Mindfulness Teaching
Instructor-Led Lesson on a MBSR Topic
The instructor offers participants a story-based teaching on an MBSR subject area. This could be about one or more of the following MBSR topics: mindful navigation of life's challenges, mindful communication, automatic-habitual stress reactions, the stress reaction cycle of the body, mindfulness-mediated stress response, or other topics.
1:00PM | Mindful Lunch
Lunch Practice of Mindful Eating
After participants retrieve their meals, the instructor begins the lunch with a guided mindful eating practice. Through this guidance, participants may find that they enjoy the taste of their food more, are more appreciative of their food, and that they don't need to rush when eating.
2:00PM | Afternoon MBSR Session
2nd Half Day Meditation & Mindful Movement Practices
The afternoon session will typically consist of the following practices:
-
Standing (or sitting) Mindful Yoga
-
Loving-Kindness Meditation
-
Focused-Attention Meditation
-
Walking Meditation
-
Open Awareness Meditation
4:00PM | Dissolving the Silence & Closing
Closing Discussions, Practices, & Remarks
The instructor offers participants time to share their experiences of the day. Resources and guidance are also offered on transitioning from the retreat day back to everyday life.