Mindfulness in Rome

Category: Uncategorized

Current Offerings

 

Mindfulness-Based Stress Reduction (MBSR)

The eight-week ‘gold standard’ course developed by Jon Kabat Zinn, and including aspects of Mindfulness-based Cognitive Therapy (MBCT).

This course develops both formal and informal mindfulness skills. Formal skills include sitting mindfulness meditation, walking meditation, and the body scan. These practices are the foundation on which self-awareness and equanimity are built. Informal skills relate to mindfulness in daily life; i.e., practices including compassionate awareness of thoughts and feelings, emotional self-regulation, recognition of unhelpful habits of thought and behaviour, effective conflict management, centring in present moment experience, and cultivation of a resilient attitude to all life experiences.

Simple Awareness:  Centring attention; coming home to the body

Attention and the Brain:  The neuroscience of mindfulness meditation

How We Add Suffering to Pain:  Attachment and aversion

Stress and Eu-stress: Responding versus reacting

Difficult Thoughts and Emotions: Befriending internal experience in times of stress

Stress in Relationships: Mindful compassion toward self and others

Taking Personal Responsibility: Knowing what to put down and what to cultivate

Sustaining the Practice:  Mindfulness in everyday life

THE NEXT MBSR COURSE IN ROME BEGINS 30 JAN 2019:  Wednesday evenings, 18:30 to 20:30

Location: Aventino/San Saba. The venue is well-served by public transportation, and has available on-street parking.

 

 

Private MBSR

For those who cannot commit to an eight-week course because of travel or other responsibilities, private MBSR provides the complete course in mindfulness adapted to the schedule of the participant, in person or online.

 

Individual Mindfulness-based Therapy

One-to-one private professional support during times of stress, anxiety, depression, relationship conflicts, personal loss, or life transitions.  In person or online.

 

Mindfulness Training for Organisations

Courses designed for the specific needs of the organisation, and including stress reduction, interpersonal communication, conflict resolution, and team effectiveness.

Mindfulness trains the faculty of attention to present moment experience in a non-reactive way. Research confirms the following benefits from mindfulness training in the workplace:

Greater resilience.  People trained in mindfulness have demonstrated a 50% reduction in negative rumination (repeating thought patterns leading to anxiety, worry, depression, etc), greater emotional awareness and stability, a shift to a more flexible self-perception, and reduced levels of cortisol (a stress hormone which has an inhibitory effect on immune function).

Fewer sick days.  A University of Wisconsin study has shown that mindfulness practitioners miss 76% fewer days of work than non-practitioners.

Improvements in focus and concentration.  HR professionals who took an eight-week mindfulness course were found to concentrate better and stay on task longer than non-participants, according to research from the University of Washington and Emory University.

Enhanced creativity.  Studies from the Netherlands and Israel indicate that mindfulness facilitates insight-based problem solving.  The Institute of Mindful Leadership reports that 93% of leaders say mindfulness training helps them create space for innovation, and nearly 70% say it helps them to think strategically.

Reduced conflict.  The stress-reducing outcomes associated with mindfulness have been shown in a wide variety of settings to improve rapport and reduce conflict.

Greater satisfaction and wellbeing. Many studies confirm a direct correlation between mindfulness practice and positive mind states such as happiness, contentment, equanimity, and compassion. A study published in the Journal of Applied Psychology showed that participants trained in mindfulness meditation experienced significantly less emotional exhaustion and more job satisfaction than those who received no training.

 

Mindfulness is a life skill which involves training the attention to our present moment experience with an attitude of curiosity, equanimity, and compassion. Rooted in Buddhist psychology and philosophy, mindfulness has more than thirty years of clinical research behind it demonstrating the beneficial effects of the practice. People who practice mindfulness have lower levels of physiological stress, a more flexible and optimistic outlook on life, greater self-compassion and self-awareness, a reduction in the intensity of negative emotions, an improved ability to concentrate, and a higher tolerance for the risk associated with stepping outside one’s comfort zone. Practiced consistently, mindfulness cultivates well-being and resilience.

With mindfulness, we learn to stop investing endless energy in trying to change thoughts and feelings from bad to good, often an unsuccessful enterprise, leading to yet more frustration, anxiety, or self-criticism.  Instead we learn to recognize and accept the natural flow of emotions, build tolerance for their intensity, have compassion for ourselves and others, and take constructive action in the direction of what we genuinely value in life. That is to say, we develop the capacity to willingly experience difficult internal states and still get on with what really matters.

Buddhist philosophy makes a distinction between pain and suffering. Pain in life is unavoidable and includes all the losses and uncomfortable situations we cannot control, ranging from an annoying colleague to the death of a loved one. Suffering refers to the unskillful ways in which we (often unintentionally) deepen or amplify our pain. In stressful conditions, to varying degrees, we all feel vulnerable. It is how we respond to these feelings of vulnerability and the challenges facing us that makes the difference.

Mindfulness-based Psychotherapy.  One-to-one professional support during times of stress, anxiety, depression, relationship conflicts, personal loss, or life transitions.

Mindfulness for Stress Reduction.  A course based on the standard curriculum of the eight-week Mindfulness-based Stress Reduction (MBSR) program developed by Jon Kabat Zinn, and including aspects of Mindfulness-based Cognitive Therapy (MBCT).

  • Week One.  Simple awareness: centering awareness in the present
  • Week Two.  Attention and the brain:  the cognitive neuroscience of mindfulness and brain states
  • Week Three.  Stress — responding vs reacting
  • Week Four.  Dealing with negative thoughts/cognitive distortions
  • Week Five. Dealing with difficult feelings
  • Week Six.  Compassion for self and others
  • Week Seven. Cultivating ‘calm abiding’ in everyday life
  • Week Eight.  Half day mindfulness meditation retreat

This course develops both formal and informal skills. Formal skills include sitting mindfulness meditation, walking meditation, and the body scan. These practices are the cornerstone of mindfulness and the foundation on which self-awareness and equilibrium are built. Informal skills relate to mindfulness in daily life; i.e., practices including compassionate awareness of thoughts and feelings, emotional self-regulation, recognition of unhelpful habits of thought and behaviour, effective conflict management, centering in present moment experience, and cultivation of a resilient attitude to all life experiences.

The next MBSR course will begin in mid-September 2016 in central Rome.