Course curriculum

  • 1

    Welcome to Week 7

    • A message from your instructor (Welcome to Week 7 of the MBSR Course Online)
  • 2

    Week 7 Content

    • THEME: Taking Care of Ourselves

    • PRACTICE: (3 min Breathing Space)

    • PRACTICE: Compassionate Self Care (Standing Bodyscan - 12min)

    • EXERCISE: Inquiry (Mindful Movement) (10 mins)

    • PRACTICE: Choiceless Awareness Meditation (10 mins)

    • EXERCISE: Changing Places (20 mins)

    • EXERCISE: What I take in (20 mins)

    • EXERCISE: Inquiry on Practices (15 mins)

    • EXERCISE: Nourishing or Depleting (15 min)

    • Change & Being with "What Is" (8 mins)

    • PRACTICE: Loving Kindness Meditation (26 min)

    • PRACTICE: Mountain Meditation (13 min)
  • 3

    Home Practice

    • Instructions

    • PRACTICE: Alternate the 3 Main Practices

    • Exercise: Mindful Awareness during Daily Activities

    • WRITE: Practice Log (Week 7)

    • WRITE: 3 Minute Breathing Space Practice Log

    • WRITE: Keeping up my Meditation Practice

    • READ: Stress & Avoidance

    • READ: Avoidance & Approach

    • READ: Taking Care of Oneself
  • 4

    Submit Practice Logs for Certificate

    • Submit The Practice Log (Week 7)

    • Submit: 3-Minute-Breathing-Space-Practice-Log (Week 7)

€350 for Full course

(8x Live Group Zoom sessions, Online Half Day Retreat, 24/7 Access to Full Course contents, with your own MBSR Online Dashboard, containing all audios, videos, worksheets & exercises)

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Social proof: testimonials

Blown Away by the Course Quality !!!

by Breda Mc Donald

This course has changed the way I live my life. It has allowed me to be fully present in my day, both in my work and in all other areas of my life and I now know what to do when my attention is pulled in all directions. I feel calmer, more grounded and balanced. I am aware that I am kinder to myself, I have more patience and am less judgmental. This course is a wonderful gift; it will help you in all areas of your life. It is one of the best courses I have undertaken, brilliant contents/ delivery and amazing value for money. I am so delighted I gave myself this time.

Very Informative Tutor !!!

Joanna Conway

I highly recommend Una Keeley, I attended her 8 week mindfulness course and I found it brilliant. Una is very caring, insightful and passionate about living in the present moment. She is a very informative tutor and walks her walk when it comes to living and practicing mindfulness.

Enormous Help Dealing with Anxiety !!!

Mitzie Murphy

I have just finished an 8wk course in Mindful Based Stress Reduction. (MBSR) with Una. This has been an enormous help to me dealing with Anxiety and low mood. Una is an inspiration facilitator and I would highly recommend this 8week course. What you practice and learn will stay with you and help you in your day to day life. Thanks, Una.

Fantastic Instructor, Eternally Grateful !!!

Olive Power

In short, Una’s MBSR course has changed the meaning of my life indefinitely. Una has been a fantastic instructor and has allowed me to go on a deep internal exploration of my mind, my emotions, my senses, my body and my soul. I cannot recommend this course highly enough because it has opened up a new world of applying mindfulness to every possible moment and living in full awareness. Without mindfulness, we are not living at all. And now after this course ? I am fully alive and stronger than ever. Thank you Una for transforming my quality of life. I will be eternally grateful.

Highest Professional Standard By An Excellent Instructor !!!

Carmel Smyth

I have recently completed the Mindfulness-Based stress reduction course with Una. I would highly recommend this course for everyone in all walks of like. This MBSR course is delivered to the highest professional standard by an excellent facilitator. It has given me an insight and awareness of my sense of self and sense of being in the present moment. It has equipped me with strategies and tools that will stay with me forever in the challenges of life today and tomorrow. Thank you Una.

Instructor

Your Mindfulness Instructor, guiding you through this MBSR course

Mindfulness Instructor

Una Keeley

Una Keeley is a professional MBSR Mindfulness Based Stress Reduction Instructor. She is the founder and owner of Mindfulness Wexford, Training Adults, to De-Stress with Mindfulness Stress Reduction Skills (Including Executives, Managers & Professionals). Una is a HSE approved Mindfulness Instructor, training HSE staff in mindfulness (Irish Health Services Executive). She offers Courses & Workshops to the general public and the corporate sector. Una has been practicing meditation for 25 years. She is a professional member of The Mindfulness Teachers Association of Ireland (MTAI) and adheres to The Irish Good Practice Guidelines for Teaching Mindfulness-Based Courses. Una is a fully trained and highly experienced MBSR Mindfulness Instructor. She trained with the Institute for Mindfulness Based Approaches, IMA Germany.

Checklist for beginning

Things you will need, to be able do this course

  • WEEKLY ONLINE CLASS TIME: 2hrs 30mins (Online Zoom)

  • PRACTICE SPACE: A quiet place to take the weekly Zoom Classes. With enough room to practice the exercises, live along with your tutor. A comfortable upright chair to sit on, to do the meditations practices. You will also need enough space to place a yoga mat, to do the Mindful Movement Practices, while watching the computer.

  • EQUIPMENT: A yoga mat or soft blanket to place on the floor for the Mindful Movement and Body Scan practices. Plus a Cushion for your head. A Strong upright chair for the meditation practices.

  • COMMITMENT: An inner commitment to give yourself the time needed, to take the weekly classes, and to do the daily home practices.

  • DAILY HOME PRACTICE TIME: Approximately 60mins (6 days of the week) to do your Daily Personal Practice. You will be practicing using the guided audios contained in this course. PLEASE NOTE: Your daily Personal Practice is essential for building the skills you are learning in this course.

  • COMPUTER: A computer to join the weekly Zoom sessions, and to access your Personal MBSR Dashboard, containing all the course resources.

  • PRINTER (Optional): A way of printing out the practice log-sheets and worksheets /questionnaires each week. If you do not have access to a printer you can download and fill them out on your computer. Alternatively, you can copy them out by hand, as they are all quite simple.

  • SUPPORT: The support from your family or housemates, to give you the space and time to attend your weekly online classes and to do your daily home practices.

  • READ FAQ BELOW: Please read the FAQ below and Please inform your Doctor or Counsellor that you intend to do this Online MBSR course.

  • GOOD INTERNET CONNECTION: Please make sure your internet is of sufficient quality, to be able to join the weekly Zoom sessions and to be able to access your Personal MBSR Dashboard.

Official Certificate of Completion

Includes CPD hours

All participants who complete the course, receive an official MBSR certificate of completion. The certificate includes ( CPD / Continued Professional Development Hours ). This cert is recognised worldwide. It is needed for anyone intending to do further “Professional Training” in Mindfulness. The MBSR course is a prerequisite for most Professional Training programmes. Primary and Secondary Teachers intending to access professional training in “Mindfulness for Schools”, also need to have completed the MBSR programme.

FAQ

  • Is this the official 8 week MBSR course?

    Yes this is the Official 8 Week MBSR Course. It is the course you will have seen referred to in all the major books on Mindfulness. It is the course on which most of the scientific studies on the practice of mindfulness are based. MBSR Participants are the research subjects in nearly all the scientific studies on Mindfulness. It is the Official Mindfulness Course recommended by Doctors & Counsellors, and is considered the Gold Standard of all Mindfulness Courses, worldwide.

  • Will I be part of a group taking this course?

    YES, you will be part of a dynamic group, meeting Live online once a week, to take the course. I will be guiding, supporting and encouraging you all the way, through every lesson, practice & module. You will have the highest level of support, as you travel through this course, with your fellow class participants.

  • Do I have to complete all the 8 Weeks in this programme?

    This MBSR course is designed as an 8 week programme. Each of the 8 weeks explores a different theme. The exercises each week, are connected to the following weeks class. The course is designed to be taken in its entirety to gain all the benefits. The course is designed to give you a very strong understanding of the fundamentals of mindfulness. It gives you direct experience through practical exercises, and supports you as you develop and commit to your own daily practice. If you currently have a meditation practice, and you want to do the course in-order to gain the “Certificate of Completion”, you will need to take All 8 week modules of the course, do the exercises & guided daily practices, and submit the required assignments, to apply for the Certificate.

  • How many hours training is involved in taking the course?

    The time commitment involved EACH WEEK is 2hrs 30 mins (Online Group Zoom Session). And up to 1 hour (Home Practice) with guided audios, 6 days of the week. You will also have some reading to do in between each of the 8 weeks. The Full MBSR course is a Total of 66 hours training, which includes the daily Home Practice. (24 hours Online Training through Zoom / 42 hours Home Practice). These hours are acknowledged on the FINAL CERTIFICATE of COMPLETION, which you will receive at the end of the 8 week course. This Certificate may be helpful, for you to use for CEU's (Continuing Education Units) / CPD hours (Continued Professional Development Hours).

  • Will I be certified to teach?

    The certificate at the end of the course, is proof you have completed the FULL MBSR 8-week course. Taking this course will NOT certify you to teach mindfulness.

  • Who is this course suitable for?

    This course is suitable for Adults. It is suitable for both Professionals and Non-professionals. It is for those, who want to learn practical mindfulness skills to cope with the stress in their lives, and who want to build strong inner resilience to handle stress.

  • Who is this course NOT suitable for?

    If you have recently experienced a close bereavement, it is best to wait a while before doing this course. If you have experienced a bereavement in the recent past, and are intent on doing this course, it is advisable to have the support of a counselor in the background, as we will be working with emotions. This course is not suitable for those who are actively addicted to a substance, or in a state of acute depression. It is not suitable for those with serious psychiatric disorders such as schizophrenia and psychosis. If you have recently experienced a profound life event (eg a life threatening diagnosis), please consult your Doctor / counselor before taking this course. If you are undergoing chemotherapy treatment and are experiencing severe physical symptoms, you may find some of the physical elements too taxing. Once a degree of emotional stability is present, an MBSR course can be a wonderful support. In all cases, if you are unsure, please consult your doctor / counselor. If you have a deep trauma in your past, this course may re-awaken it and bring it to the surface. The support of a counselor in the background, as you go through this course, can be very beneficial, and in some cases advisable.