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Meditation & Mindfulness Course
Mindfulness-Based Stress Reduction (MBSR)
Delivered over an 8-week / 9 session period, the evidence-based MBSR program teaches us how to bring mindfulness into the every day so we are able to manage & respond to life’s inevitable ups & downs while also embracing its richness & wonders, moment-by-moment.
Upcoming course dates
6.30 - 9PM WEDNESDAY APR 30 - JUN 18 '25 Carlton Library
SUN JUN 1 HALF-DAY RETREAT Online
8-week MBSR course
This experiential training program will help you access and cultivate your natural capacity to take care of yourself.
When we practice mindfulness, we can shift the way we think about and view our experiences, enabling us to cope more effectively with everyday stress, including anxiety, chronic pain or mild depression.
Mindfulness-Based Stress Reduction (MBSR) is an immersive eight-week program that supports participants to manage and respond to life’s difficulties.
Originally developed in 1979 by Jon Kabat-Zinn at the University of Massachusetts Medical School, this course has brought mindfulness meditation into the medical mainstream, changing tens of thousands of lives for over 40 years.
Research suggests that the MBSR training program can positively and profoundly affect participants' ability to reduce medical symptoms and psychological distress while learning to live life more fully. MBSR incorporates techniques such as meditation, gentle yoga & mind-body exercises to help reduce stress.
Register your interest now
Learn to create greater balance and peace in your everyday life through the 8-week MBSR course. Register your interest below and I'll be in touch.
What's included?
MBSR is different from many other mindfulness offerings in terms of dedicated attention with a teacher, time spent in actual practice and the transformative power of the experience with other people in the group.
The Healing Space MBSR course includes:
X 1 one-on-one introductory phone interview
This interview is a requirement of all participants before beginning theprogram. During this interview you will have the opportunity to: Learn about the program, ask any questions, and determine whether it is right for you.
X 8 in-person 2.5 hour classes
Classes conducted weekly over an week period.
X 1 full day retreat
The course also includes the following:
- Practical instruction in formal and informal MBSR meditation practices, including mindfulness meditation and body awareness training
- Access to audio app of recorded practices and comprehensive course book
- Group conversation, with discussions to enhance awareness in everyday life and exploration of your own patterns and how to transform them
- Explanation of scientific rationale for the practice
- Daily home practice 45-60 minutes
- Trauma-Sensitive
Please note: You must be willing to make a strong commitment to home practice and to attend all classes.
Week-by-week course breakdown
WEEK 1: Awareness, automatic pilot and recognising the present momentIncludes an overview of the course and a learning contract for your course experience is established. The theory and evidence of mind-body medicine and how to apply it in your life is introduced. You are experientially introduced to mindful eating, mindful breathing, and the body-scan practice, with emphasis on what it means to be fully engaged in the present moment.
WEEK 2: Perception and conditioningPerception - how you see things (or don't see them) determines largely how you respond. This session and practices ask you to examine your perceptions, assumptions, and the way you view the world. You will learn to use the body-scan practice to cultivate greater awareness of the role conditioning plays in your appraisal and assessment of stress. Changing the way you perceive and respond to difficulties and challenges, and the role that self- responsibility plays on the short and long-term effects of stress on your mind and body are explored.
WEEK 3: The pleasure and power of being presentYou'll practice several distinct yet interrelated mindfulness practices - mindful movement, sitting meditation, and walking meditation. Following this practice is an opportunity to share your insights about your experiences with both formal practices and integrating mindfulness into your daily life. You'll directly experience and investigate how reactions such as pleasure or discomfort naturally arise in the mind and body.
WEEK 4: Approaching emotional stress and difficulty more skilfully (resilience)Through mindfulness practice, we cultivate curiosity and openness to the whole of our experience, and we develop more flexibility of attention. Practice emphasises developing concentration and systematically expanding the field of awareness. You'll learn about the physiological and psychological bases of stress reactivity, and mindful strategies for responding in more positive, proactive ways to stress are explored.
WEEK 5: Stress physiology, working with rumination and unhelpful thinking patternsMarks the halfway point in the course. Emphasis is on applying mindfulness more rapidly and effectively to specific challenges and stressors in your life. You will begin to explore paying attention to the places where you might be stuck in repeating, unhealthy patterns and use mindful awareness to deliberately interrupt these conditioned, habitual behaviours and choose more effective responses. You will also explore applying mindfulness when experiencing strong physical sensations, intense thoughts or emotions, and the effect of reactivity on your health and illness.
WEEK 2: Perception and conditioningPerception - how you see things (or don't see them) determines largely how you respond. This session and practices ask you to examine your perceptions, assumptions, and the way you view the world. You will learn to use the body-scan practice to cultivate greater awareness of the role conditioning plays in your appraisal and assessment of stress. Changing the way you perceive and respond to difficulties and challenges, and the role that self- responsibility plays on the short and long-term effects of stress on your mind and body are explored.
WEEK 3: The pleasure and power of being presentYou'll practice several distinct yet interrelated mindfulness practices - mindful movement, sitting meditation, and walking meditation. Following this practice is an opportunity to share your insights about your experiences with both formal practices and integrating mindfulness into your daily life. You'll directly experience and investigate how reactions such as pleasure or discomfort naturally arise in the mind and body.
WEEK 4: Approaching emotional stress and difficulty more skilfully (resilience)Through mindfulness practice, we cultivate curiosity and openness to the whole of our experience, and we develop more flexibility of attention. Practice emphasises developing concentration and systematically expanding the field of awareness. You'll learn about the physiological and psychological bases of stress reactivity, and mindful strategies for responding in more positive, proactive ways to stress are explored.
WEEK 5: Stress physiology, working with rumination and unhelpful thinking patternsMarks the halfway point in the course. Emphasis is on applying mindfulness more rapidly and effectively to specific challenges and stressors in your life. You will begin to explore paying attention to the places where you might be stuck in repeating, unhealthy patterns and use mindful awareness to deliberately interrupt these conditioned, habitual behaviours and choose more effective responses. You will also explore applying mindfulness when experiencing strong physical sensations, intense thoughts or emotions, and the effect of reactivity on your health and illness.
WEEK 6: Interpersonal mindfulness & translating practice into action
Resilience is our ability to return to equilibrium after a stressful situation. Training emphasises growing our capacity to cope more effectively with stress. You will focus on transformational coping strategies, attitudes and behaviours that broaden your inner resources and enhance your resilience through mindfulness practice. The MBSR methods and skills being practiced are grounded in the actual life experiences of the course participants. You’ll explore the fundamentals of interpersonal mindfulness and engage in an in-depth exploration of stress as it presents within the domain of communication. You'll gain direct experience of a variety of communication styles and develop strategies for more effective and creative interpersonal communication.
DAY RETREAT: The ‘Half-Day of Mindfulness’ The intensive nature of this 4.5 hour session is intended to support you in firmly and effectively establishing the use of the MBSR skills across numerous situations in your life, while simultaneously preparing you to use these methods far beyond the end of the course. Having established a daily mindfulness practice during the previous 6 weeks, you will be better prepared to benefit from this class.
WEEK 7: Living purposefully and aligning with our values: what parts of our lives are calling for our awareness You will explore the many ways that you can integrate mindfulness more fully and personally into your life. You are encouraged to create your own blend of the various practices. The intention is to maintain the discipline and flexibility of a personal daily mindfulness practice while becoming attuned to the changing conditions in your life. Bringing a broader sense of awareness and presence to every moment in your life is also important, and to use non-judgmental mindfulness in both your self-reflection and decision-making processes.
WEEK 8: Mindfulness as a way of Living and Being The final session. You will have a full review of everything you've learned over the course, with an emphasis on carrying the momentum you've built going forward. You'll learn about resources available to you to keep pursuing mindfulness as your life and practice evolve, as well as the support systems there to help you continue to learn, integrate and grow. The final lesson creates a satisfying closure by honouring both the end of the program and the beginning of the rest of your life.
DAY RETREAT: The ‘Half-Day of Mindfulness’ The intensive nature of this 4.5 hour session is intended to support you in firmly and effectively establishing the use of the MBSR skills across numerous situations in your life, while simultaneously preparing you to use these methods far beyond the end of the course. Having established a daily mindfulness practice during the previous 6 weeks, you will be better prepared to benefit from this class.
WEEK 7: Living purposefully and aligning with our values: what parts of our lives are calling for our awareness You will explore the many ways that you can integrate mindfulness more fully and personally into your life. You are encouraged to create your own blend of the various practices. The intention is to maintain the discipline and flexibility of a personal daily mindfulness practice while becoming attuned to the changing conditions in your life. Bringing a broader sense of awareness and presence to every moment in your life is also important, and to use non-judgmental mindfulness in both your self-reflection and decision-making processes.
WEEK 8: Mindfulness as a way of Living and Being The final session. You will have a full review of everything you've learned over the course, with an emphasis on carrying the momentum you've built going forward. You'll learn about resources available to you to keep pursuing mindfulness as your life and practice evolve, as well as the support systems there to help you continue to learn, integrate and grow. The final lesson creates a satisfying closure by honouring both the end of the program and the beginning of the rest of your life.
Course testimonials
I loved immersing myself in the MBSR course, the structure helped me to develop a new routine and build meditation into my day. Jo was a great guide, she created a safe space to explore the materials and delve into the practices.
LAURA
Jo held space beautifully and I especially enjoyed her poignant poetry recitations. I would highly recommend to anyone interested in cultivating a regular mindfulnesspractice.
ROBYN
This course was amazing and a life changing experience. Jo and her expertise took me by the hand and opened me up. I am extremely grateful for the tools, love and care Jo showed towards myself and the group.
BREE
What makes MBSR different to other mindfulness courses?
According to Jon Kabat-Zinn, mindfulness is “the awareness that arises from paying attention, on purpose, in the present moment and non-judgmentally".
MBSR differs from many other mindfulness offerings in regards to dedicated attention with a highly-trained teacher, time spent in actual practice and the transformative power of the group experience. And MBSR is grounded in 41 years of research. Taking part in this immersive experiential training to develop a steady mindfulness practice will offer you a valuable skill for the rest of your life.
Come and explore how this inspiring program can help you develop more mental, emotional, physical and psychological resilience and well-being. Class sizes are limited to facilitate group connection and conversation.
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Investment
Prices are for in-person courses & include a detailed course manual, guided meditation audio app, and a free day-long mindfulness retreat
FULL RATE$595**
CONCESSION RATE$495**
** Payment plans available.The fee includes 28 hours session time.
FULL RATE$595**
CONCESSION RATE$495**
** Payment plans available.The fee includes 28 hours session time.
This course is co-facilitated by Jo and Kaz, registered MBSR MTIA teachers. You can read more about us here
Benefitting from a MBSR course requires an investment of time & energy. The decision to enrol is best made with full information. You are welcome to contact us to explore your concerns & discuss whether doing some in-depth mindfulness training would be useful or not.
This inspiring course has the potential to transform your life, offering you the opportunity to develop more mental, emotional, physical & psychological resilience & well-being. Are you ready?
This inspiring course has the potential to transform your life, offering you the opportunity to develop more mental, emotional, physical & psychological resilience & well-being. Are you ready?
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Have questions about the MBSR course?
Find out more about what MBSR is, why it works, and other frequently asked questions.
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