William James, known as the father of American psychology, once said: "The faculty of voluntarily bringing back a wandering attention, over and over again, is the very root of judgement, character, and will ….an education which should improve this faculty would be the education par excellence ."

 
 
 

MINDFULNESS-BASED STRESS REDUCTION

Brief Description of MBSR
Structure of MBSR programmes
Feedback from past participants
Individual Training

  
 

Brief Description of MBSR

The mindfulness-based Stress Reduction workshops are designed to up-skill participants in using mindfulness to improve their ability to manage stress and self-regulate. Experiencing mindfulness is infinitely more powerful and instructive than talking about it, so the orientation of the workshop is experiential and interactive.

As a means of providing participants with a context for mindfulness practice, the programme begins with a presentation of the theoretical and historical background of Mindfulness-Based Stress Reduction (MBSR), including the teaching experience and research derived from the thirty-year history of the programme.

This is integrated with a series of experiential exercises in mindfulness practices with an orientation toward utilizing them to “handle” stress and enhance one’s life at work and at home. In an iterative format, following each of these exercises, participants will have the opportunity to explore and reflect on their experience.

As a conclusion to the workshop, participants are provided with practical suggestions for ways that they may utilise and expand their experience with mindfulness in their daily lives

 

 

  

Learning outcomes:

Practical coping skills to improve ability to handle stressful situations

Methods for being physically and mentally relaxed and at ease

To become increasingly aware of the interplay of mind and body in health and illness

To take responsibility for improving one’s own health

To face change and difficult times in life with greater ease

To discover and develop the ability to help oneself move towards greater balance, control, and peace of mind

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Structure of MBSR Programme:

The MBSR course has been taught in the following formats:

  • 1 Full Day Off-Site Training
  • ½ Day Training (on- or off-site)
  • 4 X 1 hour on-site sessions occurring once weekly
  • 8 X 2 hour on-site sessions 

Some clients who have utilised Mindfulness-Based Interventions:

  • Cape Town Medi-Clinic Nursing Staff
  • Western Cape District Hospitals – GF Jooste and Hottentots Holland
  • City of Cape Town – Emergency call-centre agents
  • City of Cape Town – Wellness staff
  • Pro-Sano Sigma Health Fund – call-centre staff

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Feedback from graduates of mindfulness-based interventions:

What I learned:

  • “I have learned to notice when I ‘m doing things. I have learned that breathing in and out helped me to be calm and to relax”
  • that I have the ability to step back in mentally chaotic situations (a mental vantage point) to see what’s going on and re-set priorities and ways through the “chaos”
  • “to be aware of the moment – to treasure each second. To appreciate the good and cope with the “bad” in life”
  • “to listen to my mind and body”
  • “recognise stress in myself; how to cope with stressors in my daily life and how to bring a sense of order/calmness to myself”.
  • “to cope with daily stressors and to live in the moment”
  • “Acknowledge what is going on around me. To work through it.”
  • “self-discipline; you and your health are very important. Make time for yourself”.
  • “to handle each problem as it comes”
  • “I have learned that nothing is as big as it seems and there is a way to cope with things in life.”
  • To acknowledge and feel; to breathe before exploding into an argument; to feel and acknowledge every emotion I’m going through.”
  • “more awareness for (my own) feelings”
  • “I learned to think before I react; not to take things for granted as they seem.”
  • “by practicing mindfulness, my life is much more pleasant and since I value everything I do and I can do it even more effectively and with more pleasure – very gratifying. I can deal with my anxiousness more effectively”
  • “how to control my reactions, not to respond immediately but give myself time to choose a response. To look after myself by taking time to be myself.”
  • “I’m more sure of myself. I must look after myself, the screaming and shouting is not helping my mind and emotions”
  • “I’ve learnt this it is ok to walk slow and enjoy the scenery along the way. That everyone or most people have similar problems [to] mine.”
  • “to be more aware of what my body is trying to tell me and to reflect on situations before reacting.”
  • “how to properly enjoy my situations and think and feel more positively about the situations I am in presently.”
  • “to be kind to myself”
  • “to give myself a break”
  • “to pay more attention”
  • “to breath, to think, to take it moment by moment”
  • “to control my impulses”
  • “I learned how to concentrate on breathing and let go of all the stressful thoughts. I also learned the stretching of my body and notice every part of my body”
  • “manage my emotions”
  • “I have learned to control myself by breathing”
  • “I learned inner self-control…. To listen to my body, to control my mind by bringing it back to the breath.”

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Individual Instruction

Mindfulness training is also available in an individual format. Private sessions occur at the practice at 21 Alma Road, Rosebank. This is a tailored approach, beginning with an assessment of the client in order to develop an individualised programme. Typically an intervention structure will be 4 sessions of 1 hour each, once weekly.
 

 

 

 

 

 

 

 

21 Alma Rd, Rosebank, Cape Town, 7700. Tel/fax: 021 685 5775