“Mindfulness is about being fully awake in our lives. It is about perceiving the exquisite vividness of each moment. We feel more alive. We also gain immediate access to our own powerful inner resources for insight, transformation, and healing.”
Jon Kabat-Zinn, Ph.D.
Program Overview
Mindfulness-Based Stress Reduction (MBSR) is a structured 8-week educational program designed by Jon Kabat-Zinn in 1979 and has been utilized extensively world-wide in medical, educational, business and other settings to assist individuals to live more fully in the present. There is a substantial body of research which supports the medical and health benefits of the program (specific listings of research studies are available from the instructor).
Program Structure and Practices
- MBSR is an educational, not a therapeutic, program which involves both in-class activities and discussions as well as required out-of-class practices and assignments.
- There are eight, 2.5 hour weekly sessions which involve formal mindfulness practices including: body scan meditation, sitting meditation gentle Hatha yoga, and walking meditation. Classes also involve didactic instruction, and group discussions/activities.
- During the 6th week of the program, there is an all-day Saturday, 6-hour silent retreat.
- Participants are expected to complete all assignments, participate in class discussions and activities, and, most importantly, to spend 45 minutes, 6 days each week in the assigned mindfulness meditation practice.
- There are several supports for the course and practice. Weekly handouts will be provided to direct the class, and the assigned weekly homework. In addition, there are two published supports:
- Full Catastrophe Living: Using the wisdom of your body and mind to face stress, pain, and illness. (2009, 15th ed.) Jon Kabat-Zinn.
- Guided Mindfulness Meditation. 4 CD set of guided body scan, sitting and yoga meditations. Jon Kabat-Zinn.
- Individuals will need to purchase the book and CDs in advance of the program (approximately $40 in total). More details will be sent to those who register
- While the MBSR Program is an educational rather than a conventional group therapy intervention, there are certain criteria which are exclusionary for program participation.
- Active substance dependence – legal or illegal.
- Medical issues which would prevent participation in gentle Hatha Yoga. It is the participant’s responsibility to obtain medical consultations as appropriate.
- Psychological issues which might interfere with full participation. In the event that a participant is currently in some form of therapy, it is recommended that the individual discuss the program with his/her therapist prior to participation.
- What to bring to class:
- Warm, comfortable clothing.
- A mat and blanket for body scan (we are reclining on the floor).
- A notebook, pen/pencil and Full Catastrophe Living text.
- Water bottle.
- May wish to bring a zafu and mat, if you wish. Sitting meditation may be done either on a zafu or in a chair (provided).
Program Participation, Commitment and Expectations
The benefits of mindfulness practice are highly dependent upon active participation by each individual. A commitment to actively engage in the out-of-class mindfulness practices is crucial to fully experience the program. A vital aspect of mindfulness is non-judgmental awareness; therefore, participants are encouraged to suspend critical judgment of the practices and to be open to trying them during the program as much as possible.
Instructor
The instructor for the program is Dr. Steve Hoover, Professor Emeritus, St. Cloud State University. Dr. Hoover has taught MBSR since 2011 at St. Cloud State University, Whitney Senior Center, First United Methodist Church and Little Falls. Dr. Hoover received training in MBSR and has conducted trainings and workshops on mindfulness for schools and businesses; most recently conducting corporate training on Mindful Presence for McIlhenny (Tobasco) and Essentia Health.
Registrations received/postmarked after January 2, 2020 will incur a $25 late registration processing fee.
Location: Thursdays
St. Cloud State University
Eastman Hall, Room 115/116
850 1st Ave S
St. Cloud, MN 56301
Location: Saturday - All-day Retreat
St. Cloud State University
Halenbeck Hall, 203 Dance Studio
1000 4th Ave S
St. Cloud, MN 56301
Cancellation Policy:
A refund, minus a $30 processing fee, will be granted if you cancel by January 2. After that date, there is no refund. The University reserves the right to cancel the course, in which case a full refund will be issued.
