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Mindfulness-Based Stress Reduction (MBSR)

Mindfulness-based stress reduction (MBSR) is an eight-week evidence-based program that offers secular, intensive mindfulness training to assist people with stress, anxiety, depression and pain. It is a practical approach which trains attention, allowing people to cultivate awareness and therefore enabling them to have more choice and take wise action in their lives. Developed by Professor Jon Kabat-Zinn, MBSR uses a combination of mindfulness meditation, body awareness, yoga and exploration of patterns of behaviour, thinking, feeling and action. Mindfulness can be understood as the non-judgemental acceptance and "open-hearted" investigation of present experience, including body sensations, internal mental states, thoughts, emotions, impulses and memories, in order to reduce suffering or distress and to increase well-being. (Kabat-Zinn, 2003). Mindfulness meditation is the method by which mindfulness skills are cultivated.

The course aims to assist you in taking better care of yourself and in getting the most out of living. The majority of people completing the programme report lasting physical and psychological benefits including:
• an increased ability to relax
• greater energy and enthusiasm for life
• heightened self-confidence
• an increased ability to cope more effectively with both short and long-term stressful situations.
The aim of the programme is to learn new ways to handle challenging physical sensations, feelings, moods or social interactions.

What does the course involve?
Mindfulness courses are usually run over 8 weeks in 2.5 hour sessions. A day of mindfulness practice is included in week 6 when participants have the opportunity to experience a whole day of practice to notice the effects of this. A trained mindfulness instructor, who teaches the meditation practices and supports the participants’ learning, runs each course and group discussions are an important part of this process. To get the most out of coming to the class requires some work on your part and each participant is required to undertake one-hour of home practice a day between classes. It requires a strong commitment to work on yourself through a gentle but rigorous daily discipline of meditation and relaxation. Making the time commitment and the personal exploration involved can make the course seem stressful at times but it is also likely to be pleasurable and empowering as well.

Who is the course for?
The programme is known to benefit people with a range of problems of both a physical and a psychological nature. It has shown helpful for people with a range of problems including:
• Stress
• Anxiety and panic
• Depression
• Heart disease
• Chronic pain
• High blood pressure
• Headaches
• Sleep disturbance
• Fatigue
• Cancer and other long term illnesses
• Skin disorders.

Summary of the course
• The aim of the course is to learn new ways to handle our moods and emotions.
• It teaches us to take better care of ourselves so that we are able to live our lives in a fuller and healthier way.
• It promotes a way of being that helps us tackle life problems – physical, mental, social and emotional
• The focus of the mindfulness practice is to learn to be aware of the small changes in the physical sensations in your body; what is happening in the world around you (using your physical senses) and your thoughts, emotions and moods.
• The course programme encourages us to develop the skill of being aware of our experiences (good and bad, pleasant and unpleasant) from moment to moment -so that we can learn to respond more skillfully to situations rather than simply reacting automatically.
• Overall, the course is often helpful in dealing with an ongoing difficulty – the problem may not change but the way we can  learn to relate to it differently.
Whilst taking part in the course it is important to remember that it can be stressful to take the course. Finding the time to practice involves a shift in routine. Things may appear to be feeling more intense and challenging. The programme encourages us to bring a high degree of attention to everything, even the unpleasant or difficult things we are experiencing in our lives. This forms an important part of the learning to stay and be with problems and difficulties, rather than turn away from them and avoid them. There is little opportunity or time during the course to discuss any current or past personal problems not related to the practices. If necessary, these should be pursued through individual work with a counsellor or other appropriate support.


Price: 70.100 kr.

NB. The course starting on the 31st January 2020 will be videotaped for supervision purposes. The camera will though solely be pointed towards the teacher and no participants will be on screen.


31st January, Fridays between 11.30am-2.00pm

- except the 1st and 8th session will be for 3  hours between 11.30am-2.30pm.

Instructor: Anna Dóra

NB. The course will be videotaped for supervision purposes. The camera will though solely be pointed towards the teacher and no participants will be on screen.


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