Compassion is the recognition of suffering, and actions taken to alleviate suffering.
Mindfulness is paying attention in a special way: on purpose, moment to moment and breath by breath, without judgment.
- Develop, Maintain, Change and Improve Your Formal Practice
- Integrate Your Formal Practice into Informal Daily Life Practices
- Available In Person, by Telephone, via Skype
- info[at]martycottler.com ~ Skype Address: marty.cottler
Click on "presentations & workshops" on the left-side column to view Compassionate-Mindfulness Workshops.
Click Here to Read "CULTIVATING COMPASSIONATE COMMUNITY"
Click Here to Read "10 STEPS to AWAKENING SELF-COMPASSION"
Click Here to Read "INTRO to MINDFULNESS of BREATHING"
What Is MBSR?
| The MBSR Program
What Research Tells Us About the Benefits of MBSR | Who Is MBSR For? | What MBSR Is and Is Not
MBSR Class Schedule, Registration and Fees
What Is MBSR?
Have you ever driven for miles and then said to yourself in a surprised tone, "Oh, I’m just about there!" How often do we drive as if on "automatic pilot", not noticing a thing – not the sights outside nor even the music playing inside the car. While driving along the road, we are "lost in thought". There is nothing wrong with "auto pilot" – it seems all of us cruise along in auto much of the time. It is just that we miss the moment-to-moment experiences of our lives. Being in "auto pilot" also seems to leave us more prone to overreacting, having our "buttons pushed". Moving from auto to manual gives us a richer experience along with more awareness, freedom and control.
The purpose of this MBSR Program is to provide you with the opportunity to learn by experience the value of moving out of auto into manual. During the Program, you receive instructions in, and practice modern versions of ancient healing techniques, including breath awareness, body awareness, mindful movement, and gentle yoga (suitable for everyone). You learn how to track your attention, gain greater clarity of where your attention goes, and how to gently bring your attention back to what you choose to focus on.
Attentive awareness of our moment-to-moment experience is empowering! It is important to note that there is no success or failure involved. There is no comparison or judgment of how we are doing. The emphasis is on the "doing" – experimenting and learning from the practices you are taught about how to be more mindful.
The MBSR Program
This MBSR Program is modeled after Dr. Jon Kabat-Zinn’s University of Massachusetts program that he first offered in 1979. During 8 weekly 2.5 hour classes, plus one 6 hour class (usually held on a Saturday or Sunday between the 6th and 7th weeks), we learn ways to gently reconnect with our moment-to-moment sensations, feelings and thoughts. We also explore what keeps us away from ourselves: “Oh, I was lost in thought!” we find ourselves saying, as others in the group nod in agreement. Each week we explore and experiment with different ways of being mindful, and discover some of the many creative ways we slide back into auto-pilot!
An intention to complete the entire 8 weeks of the Program is essential to experiencing the potential benefits. Participants are asked to practice what is taught during the classes 45 minutes a day at least 6 days each week. I understand it can be difficult to create this amount of time in your life to practice something new. I also know how essential it is to have the intention to practice the homework. The evidence is clear from thousands of people who have taken the class at the University of Massachusetts and elsewhere: maintaining your practice of what is taught greatly increases the benefits. Printed material and instructional CDs are provided to assist you with the homework. (Below, please see our policy if you need to miss a class).
What Research Tells Us About the Benefits of MBSR
These simple techniques of moment-to-moment awareness of our immediate experiences are the primary methods that help us take charge more effectively of our health and wellness. Thirty years ago, Dr. Kabat-Zinn first offered MBSR to patients at the University of Massachusetts Hospital. Since that time, approximately 19,000 people have gone through their program, and thousands more around the world. For over two decades, scientists have researched the effects on people who complete an MBSR program, many with major health problems. The results show people feel more in charge of their lives, and more able to cope with their physical and personal problems. Also reported are decreases in medical visits and in the use of medications, along with improved ability to tolerate and manage fear, sadness, conflict and stress. Also reported are increases in self-esteem, confidence, and enjoyment of daily life.
Who Is MBSR For?
Many of us find ourselves stuck in painful circumstances. Our bodies are not working well, or our emotions and thoughts don’t leave us alone, or our relationships might be difficult, or work is a problem, or fortunately often we feel good and want to expand our wellness. MBSR is for anyone who is motivated to learn new ways to empower yourself to take a more active role in your health and wellness. Here is a partial listing of medical and psychological conditions of MBSR participants that have been researched:
Diabetes, Type 2
What MBSR Is and Is Not
This MBSR Program is not a medical treatment. This MBSR Program is also not counseling nor psychotherapy. It is a stand-alone educational training program, although the research noted above continues to find that participation in a MBSR program can be a very helpful addition to medical or psychological treatment.
There is evidence that MBSR training helps us heal. MBSR does not cure illnesses or disorders. What is the difference? “Curing” a disease is a complete recovery. “Healing” involves changing how we relate to what our bodies and minds are going through, even if an illness or disorder remains. Healing also involves discovering the tangible benefits that occur when we relate differently with our diseases, disabilities and the less severe stresses and strains of daily life.
MBSR Class Schedule, Registration and Fees
Classes are held quarterly, daytime and evening – Winter, Spring, Summer & Fall.
The fee is $340. This fee is for 26 class hours (eight 2.5-hour classes and one 6-hour class), and includes all printed course materials and audio recordings of the mindful-compassion practices.
The fee for Continuing Education units is $30.
Please contact Dr Cottler if you would like additional information or have questions.
Missed Class Policy: Completing and graduating from the MBSR Program requires attending a minium of 6 of the weekly 2.5-hour classes plus the 6-hour class. At no additional cost, you may take up to 2 classes you miss during a possible future MBSR class. If you miss 3 or more classes, then we can provide you with a prorated fee option for an upcoming class.
Cancellation Policy: If cancellation is made by e-mail or phone call message at least 7 days before the first class, then a full refund will be issued, minus a $30 administration fee. Another option is to apply the fee to a future class.