LESS STRESS MORE LIFE -  MINDFULNESS PROGRAMME

Midfulness Based Stress Reduction Programme (MBSR) – 8 weeks






 8 LIVE SESSIONS
   ON ZOOM

   + a retreat day



Do you experience any of these symptoms?

stress makes you feel powerless, you lack motivation to do things

X you are overwhelmed by a pile of everyday tasks and there's not much space for yourself and taking care of your own needs

X you are constantly distracted, it’s hard for you to stay focused on a simple task, it’s difficult to complete what you start 

X you often feel anxiety caused by fear about the future, it’s hard for you to look beyond that and trust that things will unfold in the right way

X you feel guilty that due to stress you neglect your relationship with kids and your spouse as, instead of being fully present with them, you are lost in thoughts

X you often hear from your partner or kids "hey, are you listening to me at all?"

X  you take irrational decisions as stress undermines your thinking process, 

X when something stressful happens, you feel flooded with emotions and you don’t know how to cope with them

X you constantly feel tension in your body, headaches are a frequent visitor

X because of stress you give in to temptations such as overeating, drinking more alcohol, smoking one after another, watching more TV, this way losing your time and energy

 you don’t feel like going out into the world and trying new things since you are afraid that it means more stress; it’s safer to stay in your comfort zone

X you have problems with insomnia and even when you try to rest, you don’t feel a relief

X when stressed out, you feel you are not yourself

What changes are possible thanks to MBSR Programme?

Granting your commitment in the whole process: weekly live sessions and your own daily practice...

 you will get out of the survival mode and you’ll learn how to cater for your needs

 you wiil be more focused and it’ll be easier to concentrate on work, you will make less mistakes

 important tasks will be completed by you, you'll become more efficient at work 

you will learn how to manage your emotions, it'll be easier to achieve and maintain your inner balance

 you will become calmer and your body will feel more relaxed

✔ you will feel less under pressure and less in a hurry because you'll learn how to slow down and what you'll have more awareness of what your priorities are

✔ you will be more present in relationship with your kids, spouse, people close to your heart

 you will get a perspective towards what is happening in the world and in your life

 you will feel more desire for life and more energy in your body

 you’ll become more courageous since you’ll gain trust that even if something difficult happens, you will know how to deal with it

✔ there will be more self-confidence in you as your self-awareness will increase

 you will learn how to meditate and you’ll build a habit of daily mindfulness practice 

you will realize that you can live more slowly and with more ease

... and your brain will change, literally! The changes in gray matter after this 8-week programme are proved by many researchers, for example dr Sara Lazar who presents the reults of her studies in her TED talk.


What is the programme about and what’s the topic of each session?

The MBSR program was created in the 70's by a professor of medicine, a psychiatrist Jon Kabat Zinn.
After years of research on his patients and the effect of mindfulness practice on them, Kabat Zinn noticed a considerable difference in the well-being of those suffering from chronic physical pain and ongoing stress. Not only did their mental state improve, but also their physical condition.

The core of the programme are mindfulness techniques such as:

body scan
sitting meditation
mindful movement
mindful communication
mindful eating

Each week's session has a different topic:

Session 1. What is Mindfulness?

Session 2. Perception and creative responding: How we perceive the world and ourselves

Session 3. What is stress: Bringing awareness to our patterns of reactivity to stress

Session 4. The shadow of stress

Session 5. Responding instead of reacting: Dealing with our thoughts

Session 6. Stressful communications and growing awareness of emotions

Session 7. Lifestyle choices: How can I be kind to myself?

Session 8. A mindful life: Keeping your mindfulness alive

What do zoom sessions look like?

 we meet up every week for 2.5 hours

 every person has got a camera on so that we can see each other and connect better


 mindfulness practice constitutes min. 50% of every session

 every week we explore a different topic, the trainer introduces it and opens it up for group discussion

 every week we share experience of individual practice

How much does the programme cost?

250 eur/ 1200 pln / 2700 sek- this is how much you invest in yourself and your well-being 

MBSR is a high quality programme for a great value. Taking part in a group edition makes you save money:

 the cost on an individual  MBSR Programme is 500 eur/2400zł /5500 sek 

 8 one on one sessions with me, each 90mins instead of 150mins, cost 200 eur/1600zł / 2400 sek

 in the programme you additionally receive 7 meditation recordings, a participants workbook and a retreat day

 you are also in touch with the group - people who go through the same process as you, so every week you share your experience and you can support and inspire one another

Have a look at what some of my clients said about the programme:


I didn’t believe that meditation works but a friend of mine, who I would never even think that meditates, said that after the MBSR Programme she had never had a depression relapse. I sign up for the Programme with Maria as I felt my life was out of balance. Thanks to the programme, I learned to listen to my body and my emotions. It turns out that they can tell a lot but I couldn’t/ didn’t want to hear them out. I feel I got on a new life path where I can create my future more intentionally, in harmony with who I am and not with whom I thought I wanted to be.

Tadek

It was a very interesting and developing experience. A good journey spent together from which you come back being more whole, stronger and more satisfied. You also gain a set of tools needed in an emotional emergency. I have a feeling that I grew as a person and that I know now how to cope in difficult situations. Maria is an understanding, patient and non-judging person. She stays composed and professional and she’s truthful. All that gives a sense of safety during the whole process.

Thank you Maria!

Gabrysia

This experience gave me new ways of looking at my own life. The most important one is understanding what it means to be free from the stories my mind is constantly producing. The sense of freedom I got thanks to becoming aware of that is priceless! I am much more than the stories in my my mind!

Ruba Shubeita

I loved the course so much! Maria is a great trainer. She shared her experience with us and her soothing and calm voice guided us through different mindfulness practices. Having built the habit of regular mindfulness practice, I got to know a lot about meditation and how powerful it is! I definitely  recommend this course!

Maria McCabe

This 8-week course was a truly amazing experience as it developed in its own time, which helped me to discover what mindfulness really is. All the meditation apps do not really give a guarantee of building a regular habit, plus they don’t give you a chance to connect with other people who are in the same process as you, an this programme provides that. That’s why investing time in this course is a much better choice.  After this course, I definitely noticed that I started to think differently about many things – I started to label my emotions which helped me to cope with emotions way better than before - in the past I didn’t  want to feel them at all.  I’m sure I will deepen my mindfulness practice to see how this technique can help me in becoming a better version of myself. 

Adam Różałowski

Thanks to that course, I went through a huge progress in my life. I realized many things and one of them is learning how to listen to my own body.

Huseiyn

This course gives you a great opportunity to find inner balance, to pause and to give your attention to yourself.

Andrzej

This course teaches  you the most important skills in life, which makes you feel that it’s you who have control over your life and you start to derive much more pleasure from your own life. Maria is a very professional trainer and a great person. I am truly grateful to her for delivering this programme to us in this way.

Iryna


I was looking for a method to find more happiness and joy in my life and now I can say that mindfulness is the path to achieve that state. Everyone should experience this course in order to see ad live their life  in a new way. Thank you Maria!

Pelin

This programme helped me build the habit of being mindful. Before, I was convinced that you cannot attain it through exercises and that this skill is just for the chosen ones. Every day I see how mindfulness starts to be present in more and more areas of my life and I am becoming more calm, balanced and I know how to be in here and now.    

Agata

FAQ

Why does MBSR last 8 weeks, can’t it be shorter?

The author of MBSR Jon Kabat Zinn established 8 weeks as an appropriate time of the programme since the research showed that after this time there are visible changes in the brains of the meditators and the participants can reap the greatest benefits from it. Additionally, one of the goals of MBSR is that every participant builds a habit of regular mindfulness practice and this becomes much easier when you do that with a support of the group for two months in a row.

Do I have to meditate every day to benefit from the programme?

Yes, in order to make the most of this time, it is good to mediate every day – these are the recommendations and this is when the programme makes sense. Obviously, if you skip the practice once or twice a week, nothing happens, yet you should remember that regularity is crucial in mindfulness practice.

I am an impatient person, will I manage to sit still in meditation for 30mins?

Many people taking part in this programme are highly impatient, which, to a large extend, contributes to the stress they experience. The mindfulness practice teaches you patience in a very pleasant and digestible way. The impatient people often say that 30mins in meditation feels like 10mins because thanks to the training, they know how to calm their restless mind.

I associate meditation with spirituality and I’m not interested in it, is this programme still for me?

Yes! In mindfulness, meditation is treated as a training of the mind. Mindfulness is fully deprived of any religious of philosophical elements. The subject of the course is the mind- the way it works and how it influences our lives.

What happens if I miss a weekly zoom session?

If you can’t attend a single zoom session, let me know beforehand. The session will be recorded for you and the recording will be available for the two weeks from the date of the session.

How big will the group be?

The maximum number of people is 8. I work with small groups as I believe that only then every participant can make the most of the programme, not being overwhelmed by a large number of people.

 When is the retreat day and how long does it last?

The date of the retreat day will be agreed upon with the entire group. It will happen between session 6 and 8 and it will be a weekend day.


If you are considering joining the programme and you'd like to arrange a 15mins call/video call, leave a note - I'll write back asap :)


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