I’m doing a free online MBSR course starting this Sunday. Would you like to join me?
It takes commitment, but the benefits are worth it.
What is the MBSR?
The MBSR or mindfulness-based stress reduction course is an 8-week mindfulness training program; initially created by Jon Kabat-Zinn during the 1970s. It brings together several mindfulness practices as well as eight different areas of thinking/ discussion — one for each week.
Evolution of learning
At first, Jon Kabat-Zinn developed the training to help those in a hospital setting. Today, the benefits of mindfulness are so well documented that MBSR courses have popped up everywhere and you can attend an in-person course local to you. Online courses are also available; one of which is Palouse Mindfulness.
Palouse Mindfulness
Palouse Mindfulness is a free course that was put together by Dave Potter to serve those who are unable to attend in person due to financial or access barriers. The pandemic over the last two years has only created more barriers and — to my mind — more reasons for taking this course online.
What to expect?
Each week, there are videos and readings on a given topic. There is also a daily mindfulness practice that differs from week to week and takes about a half-hour to do. A half-hour can be a lot during a busy day, but it is so worth taking the time.
What is covered each week?
Week 1 — Body scan (Theme: Awareness)
Week 2 — Sitting meditation (Theme: Attention and the brain)
Week 3 — Yoga 1 (Theme: Thoughts)
Week 4 — Yoga 2 (Theme: Stress)
Week 5 — Turning toward meditation (Theme: Pain)
Week 6 — Mountain and lake meditations (Theme: Communication)
Week 7 — Loving-kindness and walking meditation (Theme: Compassion)
Week 8 — Own choice meditation(Theme: Developing a practice)
An approach
When we moved to South Africa in 2020, I had wanted to do an MBSR course, but quickly found that the closest was a good two-hour drive from where we live. I was grateful to come across Palouse Mindfulness and started the 8-week course myself. There is a great online community too so you can ask questions and contribute if you would like to.
When I did the course, I set aside time once a week to watch the videos and read the various teachings and then, did the practice each day.
What I most enjoyed was trying out different mindfulness practices in a structured and guided way. Before, I had only done transcendental meditation which is a sitting meditation accompanied by a mantra. I valued exploring other types of meditation to see what works for me.
Post the course, I reverted to a daily practice of sitting meditation but without the mantra. Also, when I feel a cold coming on and stiffness building in my body, I do the yoga 1 practice.
A lot of people associate yoga and meditation with Eastern philosophies and while the course has roots in Buddhist wisdom, it remains secular.
Two years on
I can’t believe two years have passed since I last engaged with this material. The content has such depth I know I will see something different each time I delve into these topics.
Back then, I used it as extra support for our move.
Now, I’m after some clarity.
I have such a busy head! I know that this will help.
If you’re keen to join me, I’ll be reading material starting this Sunday (look at the Palouse Mindfulness website for all the info) and doing the practice during the week. I’ll share any insights along the way.
