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Hi all. I've just started the MBSR course and have just got to the 7 myths of meditation, but there only seems to be 2? I can't find the other pages, as it then goes on to another video? Am I doing something wrong? ??‍♀️

Here are the links to the guided meditations we are practicing with during the MBSR course: Feel free to choose the recoding for the week you are at that resonates best with you. I will continuously add more links to high-quality recordings to cover a broader spectrum of voices and personal styles. Like the posture, the teacher that works best for where you are at today might differ. Yet in their core, those different meditation are the same. We offer a free guided meditation once a week live on zoom. Onve a month we offer a free FAQ session for this course. To see the time and dates and sign up for a session please checkout Tine's profile. Some recordings are by Dave Potter, an experienced MBSR teacher and psychotherapist who put together this online course. Jon Kabat-Zinn is the founder of the MBSR course. Emma Reynolds is an experienced MBSR teacher with the Mindful Academy, Solterreno, Spain. This is where I got my training too. Lynn Rossy is a health psychologist, author, researcher, and Kripalu yoga teacher specializing in mindfulness-based interventions. Week 1: Bodyscan Bodyscan 29min by Jon Kabat-Zinn (the founder of MBSR) Bodyscan 15min (YouTube) Bodyscan 15min (InsightTimer) by Tine Steiß Bodyscan 33min by Dave Potter Bodyscan 45min by UC San Diego Center for Mindfulness Bodyscan 20min by Emma Reynolds Compassionate Body Scan 24min by Kristin Neff Week 2: Sitting Meditation Sitting Meditation 32min by Dave Potter Sitting Meditation 40min by Jon Kabat-Zinn (the founder of MBSR) Week 3 and 4: Mindful Yoga Mindful Yoga 1 37min by Lynn Rossy PhD Mindful Yoga 2 36min by Lynn Rossy PhD Week 5: "Turning towards" the difficult, Soften, Sooth, Allow Turning Towards - Meditation for difficult emotions 23min by Dave Potter Turning Towards - Meditation for physical pain 25min by Dave Potter Soften, Soothe, Allow 16min by Dave Potter Soften, Soothe, Allow 9min by Happiness Insight RAIN 11min by Dave Potter Week 6: Mindfulness and Communication Mountain Meditation 20min by Dave Potter Lake Meditation 20min by Dave Potter Week 7: Mindfulness and Compassion Lovingkindness Meditation 13min by Dave Potter Other meditations that are closely related to the MBSR curriculum: Taking a breath - taking a break 13min by Tine Steiß Breathing Meditation for Beginners 10min by Jack Kornfield Labelling emotions 20min by Emma Reynolds the RAIN of Self-Compassion by Tara Brach (PhD in Clinical Psychology, founder of the Insight Meditation Community of Washington and author of Radical Acceptance, True Refuge, Freedom In Your Own Awakened Heart) Oneness Meditation 35min by Jon Kabat-Zinn (the founder of MBSR)

Hi.Sending Best wishes to all !!

Hi everyone, Just started the MBSR program :) My name is Ngoc, I am based in Vietnam - but I am French. Wish you all great learning!

Our event system isn't yet able to handle online events, but we are working on it. Until then, I'd use the forum to collect some ideas for those who are looking for ideas. Then again if this is the time for you to slow down, recharge and watch series or play world of warcraft, that's ok too. Be honest with yourself - push yourself a little, but also be gentle. It depends on what you need right now. This is not a competition about who has the most to show during this time but who used it best - and "best" is only defined by you! (I do a bit of everything - not putting too much pressure at myself) Jon Kabat-Zinn - the founder of MBSR - gave a live talk on the 25th of March: Mindfulness, Healing, and Wisdom in a Time of COVID-19 Tara Brach has a talk from the 18th of March on youtube too: Facing Pandemic Fears with an Awake Heart Tara Brach has lots of fantastic talks and guided meditations on her website for free. The UC Berkeley greater good science centre also already has lots of great resources like Six Daily Questions to Ask Yourself in Quarantine, they even already have a full-on COVID-19 guide for individuals, families, and educators. Follow us on Instagram: We have collected tips around mindfulness, and we are regularly posting motivating and encouraging quotes and ideas. Do you miss the theatre, museums, exhibitions or opera? There are exciting opportunities our there like the Metropolitan Opera's nightly stream. Here's a full list of museums which offer online exhibitions. Art class anyone? I watch Lewis Rossignol teach art live, but the recordings are also available afterwards. Take the free MBSR online course in our happiness academy. Stress has a negative impact not only on our overall well-being but on our health and immune system as well. You can always reach out to me directly or post in the MBSR course forum if you have question. All great resources, but maybe you are like me - I seem to have much less time now that I can't go out. So once again - no pressure. ? Be healthy, be happy, be safe!

I love the videos about the body in the MBSR course. Becoming one with the body, all bodies are valuable. I have been learning to accept this. I obsess about my body daily, telling myself the importance of taking care of it. The more I think about it the more likely I will go over my calories, Yes I count them. I lost some weight and obsess about losing another 20 lbs. I know what helps is letting go of the judgement of myself and my body. Acceptance is key, self love is key. I am back to doing my mirror exercises. I do exercise most days even if it's a 30 min walk. Today I choose to celebrate my body, and be thankful that I have one with a spirit and a soul. I am ALIVE!!

In my opinion, your post here in the forum is already one part of the solution, that is, awareness and open conversations. Your reply @Jyopre and starting the conversation is much appreciated. Awareness, education and honest communication is such a crucial part of healing and support. Many issues, just like menopause, are swiped under the rug. The woman going through these experiences then feel the need to keep them to themselves as they feel alone and separated, while many share the struggle. In the case of menopause, it's all woman. (That's just crazy - it's all women, and yet we end up feeling alone?) Menstrual pains are a similar issue. Women have Endometriosis and go undiagnosed for years because we - and that includes doctors too - are not aware and educated enough, and it gets dismissed as the woman being whiny. Coming back to the initial topic of MBSR and menopause. I think MBSR can help us be aware and honest with our bodily and mental changes and challenges we go through during menopause. This connection can not only help us be aware of what we need and what's going on but when we rest in a clear relationship with our body, it's easier for us to insist on getting - and deserving! - the support we need, be it from doctors or families and friends. I also realised that with MBSR, I am more equipped to change my communication patterns consciously. One example that comes to mind is talking with the kids in the supermarket about pads, cups and tampons. Not in a hushed voice that would teach them that this topic is something to be ashamed of, but in the same casual tone, I would talk about dinner plans.

Hi Fizzy. I'm feeling that too. I'm only new here myself. I don't think this place is as active as it used to be. Seems to be built around an online course based on MBSR. That's what got my attention as I used to be right into the founders books and teachings some 8 years ago. I used to take a lot of medications back then but pleased to say today I rarely take any. Unfortanley the course here does not seem to be currently running but since I saw some activity and the space in here still available, I figured I would use it to post as I do. I generally don't make many connections myself due to my own quirks but find it's worth sticking around for those few that understand and able to reach out when they do. My version of happiness does not come with all the bells and whistles so many others are taught which is why I'm sure my path is much more like a void but I'm down with the void as that too is not always what it seems. Nice to meet you. 🙂

Rosa, I have also been suffering from depression, so I completely understand how debilitating and lonely it can be. One of the things that keeps us in depression is the constant negative dialogue in our heads - it’s not easy to start feeling better when that voice in our heads keeps reminding us that we are failures or unworthy; that constant rumination tends to focus our attention on reliving hurt or regret from the past - or worrying and fearful about the future; it’s a bit like having your mind hijacked by an incessant, negative voice intent on keeping you locked in a depressed state. Recently, I learned about ‘mindfulness’ and it is making a huge difference for me. Here, on the Happiness.com website, there is a free 8 week, online course you can do called MBSR (mindfulness based stress reduction), which teaches you how to quieten that negative self talk. MBSR has been extensively studied by neuroscientists and it has been shown to have a physical impact on our brain’s neural pathways - helping to alleviate both depression and anxiety. When I first started, I was horrified at the thoughts that ran rampant in my mind. It is helping me to be more present in the ‘now’, while changing that dialogue into one of love and self compassion - for me, just becoming aware of the pattern of thinking and being able to now interrupt it, is a victory! At the top of the screen, you will see a tab called ‘Academy’, click on that and choose the option MBSR. I would also suggest getting the book ‘Full Catastrophe Living’ by Jon Cabot Zinn. He actually developed the MBSR program and the book is required reading as a part of the course. best of luck darling!

I would say yes and here is why: The most influential course I took was "the science of happiness" about which I wrote an article for the Happiness Magazine a few years ago when happiness.com was just a little blog. Since then many things changed (for the better), and I think it is fair to attribute a big chunk of it to this course because it convinced me to start with meditation. I then did an MBSR (meditation-based stress reduction) course, and a few years later I am a certified meditation and MBSR teacher. What is your favourite course and why? How did it influence your life?

The main topic of week one is the exploration of "What is Mindfulness?" and the realisation that "There is more right with us than wrong." How do these topics show up for you - if at all - in relation to the first formal practice, the body scan? I'm interested in hearing about your experiences with the bodyscan in the first week of the MBSR course. Personally, I remember that I used to perceive the bodyscan as the most boring of all practices and only after many tries, I did start getting a feeling for it. I still zoom out once we get to the back, and I tend to miss the arms and hands, and I am back when we get to the neck. What helped was the bodyscan sitting up or starting at the head and working down to the toes. This was it's easier for me to not "just relax". I now also fall asleep sometime during the practice which I do perceive as a good thing because it shows to me that all in all I am more relaxed as falling asleep rather spontaneously is not something I used to be able to do. For me the voice in my head telling me that I should be doing something "useful" instead and that I know it all already is the loudest during the bodyscan. At the same time, I know better as I only became an MBSR teacher as I realised the profound changes in my life after having taken the course and established a regular meditation practice.

In MBSR, I often talk about how some of the meditations we practice are not meant to calm the mind. A calmer mind may or may not be a side product. So how do you calm the mind? What are your go-to strategies in times of unrest or when you are in bed, but you can't sleep?

@Jyopre Thank you for your question. I am interested to hear some more details around that question. Could you talk about that a bit? Generally speaking, I think MBSR has enormous potential in supporting woman also during their menopause. Being aware of changes and reading the signs your body sends are vital parts of MBSR. So if we are aware of the changes and needs in our bodies and minds, we become aware of how to support our bodies and minds best.

@TajAgha123 With mental stress, do you mean stress caused by your mind? As stress is the body's response to a stressor such as an environmental condition or thoughts. Stress is the body's method of reacting to a condition such as a threat, challenge or physical and psychological barrier. A quick first help is conscious, long and deep breathing for a couple of minutes. If you have chronic stress it can cause severe bodily problems. In that case I recommend a more thorough intervention - for example MBSR (meditation-based stress reduction).

MBSR (Mindfulness Based Stress Reduction) is an 8-week foundation course that provides an introduction to the practice of mindfulness and is suitable for adults who are ready to invest in their health and wellbeing. There will be plenty of opportunity for each participant to get the guidance they need to establish their own personal mindfulness meditation practice. MBSR is a certificated course that gives you the grounding for any further specialist training in mindfulness and to move on to teacher training courses if you wanted to in the future. In an effort to make the course accessible to all I am offering a sliding scale of fees, from which you can choose as fits your means without requiring any proof, we call this 'trust basis' - you pay what you can honestly afford- £195/ 225/ 255 The course will be held at the University of Dundee Chaplaincy on Saturday mornings from 10am until 12.30pm on the following dates: January 11th, 18th, 25th, February 1st, 8th, Full practice day 10am-4pm on Saturday 15th February (held in countryside location very close to Dundee) Feb 22nd, March 7th, March 14th To receive the certificate you cannot miss more than one or two sessions and you must attend the silent day of practice. Please find the application form here: https://earthworks-ecopsychology.com/mindfulness Please email Stephanie in the with your application form to begin the booking process: [email protected] and type "MBSR" in the subject line. Before making a payment please arrange a short informal chat (in person or by phone/ zoom) with Stephanie to check the suitability of the course for you at the current time. If you experience a significant challenging life event near to the time of the course start it will be important to review suitability (fees would of course be refunded if that were the case). The 8 week course is an immersive experience, each class being 2.5 hours and home practice each week of around an hour, that will gradually extend through your normal daily activities so that over the duration of the course you will have integrated mindfulness into your daily life. In addition, a full day of silent (guided) practice is included. Mindfulness Training is about ‘waking up’ to be with reality as it is, with an open, non-judging mind. Mindfulness has roots in Buddhism, however this is a non-religious course that is about opening to our own experience. This is not about trying to attain any state of relaxation, nor is it all about meditation, it is about developing an awareness of how things really are, without grasping at how we wish they were different. Stephanie Gooding is a Chartered Counselling Psychologist, HCPC registered, who has practiced mindfulness for around 20 years both for herself and professionally with clients of ages 12 to 75 and over. (This course is for adults age 18+). She has undertaken specialist training with the Mindfulness Network and Bangor University and has a background in study and practice of Mahayana Buddhism. Also see: https://facebook.com/events/568859850551838/?ti=icl

Hello Tyrell, it is impressive how clear you see and describe your challenges. In MBSR (meditation-based stress reduction) we say "acceptance proceeds change" and when I read your post in the forum and what you write on your profile I think you are at this vital step. Have a look at the free MBSR online course here, it helped me a lot with helping myself and if you have questions about it, feel free to get in touch with me any time. :-) All the every best! Tine

Wow.... I have found here more about the MBSR on non-judgemental curiosity and openness. This is something I simply haven’t given a thought yet that such a colour or ball or evoking sensation to be not a non judgmental. This has made me understand better, deeper about MBSR. Thank you for sharing. I’m feel grateful for becoming aware of this.?

@JLMancke This is such a great (and challenging) exercise. We use this in MBSR. And you are absolutely right: thoughts, emotions and sensations are intertwined - continuously fueling each other. And I think that's the exercise right there. Feeling the emotion in the body might be heat in the chest, a sense of weakness with which we can sit for a while thinking to ourselves, "lot's of frustration and disappointment is here". This way, we can sit with the emotion, be present to it and allowing it to pass through the body. When the thoughts come in, we can witness them and let them go. If we engage in the thoughts, the emotion will get stronger and longer. The thoughts are the story we tell ourselves about the event, the justifications, the arguing in our heads, the generalizations. Once the heat of the emotion is over, we probably have more constructive thoughts again addressing the situation, which caused the feeling more wisely.

Hello @tdeplato, from time to time I struggle as well. What is your main struggle? The posture, the guidance, the voice, the pace? There might be some insight there to look into with curiosity. I have added a sitting meditation to the overview led by Jon Kabat-Zinn the founder of MBSR. Tara Brach also has a simple meditation which is suitable for the beginning of the MBSR course but it's much shorter. https://www.tarabrach.com/meditation-coming-home-breath/

This is a really nice and well led meditation. There's one thing I'd like to point out. In the MBSR practices we are mostly looking at what is already there without adding to it, evoking sensations or trying to get rid of sensations, toughts or emotions. This color meditation asks you to do the bodyscan with the twist of sending a certain color into the different parts of the body. This is not the non-judgemental curiosity and openness towards what is already there the classic MBSR bodyscan cultivates. Maybe try both and see the different approaches for yourself. ?

As @ShareeBelshaw already pointed out, the MBSR course can help loads with rumination and negative self-talk. So great to hear someone talk about the program and recommend it with the same enthusiasm as I do. Thank you! I know this from my own experience and the amazing effect it had in hindsight in my own life motivated to become an MBSR trainer myself. However, if you are going through a strong depressive episode looking more intensively at your thoughts might not be advised. Even if you are managing your depression reasonably well at the moment, you should talk to your therapist before you join the program. Also, speak to friends and family about it, and always remember "you are the expert for yourself". We usually know if we are lazy and our thoughts want to talk us into not going to the gym or going to the gym really hurts our knees or spine. It's similar with this there is some inner resistance we need to overcome to get our meditation and mindfulness practise going, but that's different to actually hurt ourselfs. We usually know which one is which. Besides that welcome! I think talking about depression and mental health, sharing our stories and struggles and most importantly realizing we are not alone with what we are going through might be one of the most powerful steps to acceptance and from there to change.

In MBSR, we say "acceptance precedes change", so looking honestly at who you are and which challenges you face is the first step to tackling them successfully. So congratulations on that. 🙂 And to your question: When it comes to the taste of music I remember some studies that music you like makes you happy and doesn't have to be happy music - the key is that you enjoy it. So if you happen to be in a somewhat depressed mood, you can also turn it around a little by using music you like. The idea is to create a playlist that first fully reflects the mood you are in and then gradually - song by song - lifts you up a little, and only you know which songs will do that for you. A dark sense of humour can also be a way to deal with and name some bad stuff we face in life; this isn't necessarily bad in itself. Find your flavour of happy - it might be liquorice. 😉

@Dcharles1 You will get a certificate at the end of the MBSR course in the academy when you have finished it successfully, when you have already enrolled. We are changing the structure of the course at the moment. A wonderful self-paced course is available here and the teacher led online course with live sessions will start on happiness.com on the 1st of September 2021.

I am doing the MBSR course now and would like to get certified, where is that offered and is there an online course like this?

I read that too. Great book - though I was a bit intimidated by the size of it. ? Are the traits similar to the nine attitudes of mindfulness tought in MBSR?