Mindfulness Classes

This 8-week course combines the practices of mindfulness meditations and the development of participants’ awareness of present moment experiences and insight into the workings of the thinking mind, to help individuals manage stress, pain and illness.

Joy, contentment, and appreciation of the small pleasures in life can be cultivated through an active participation in this life enhancing experience.

What to Expect

• 1-1/2 hour Orientation Session
• 2-1/2-hour participatory experience that includes Instructor presentations, guided group discussions, home practice reviews and introduction to and practice of guided Mindfulness meditations. Meditation practices include the Body Scan, Gentle Yoga Movement (mind-body awareness), Seated and Walking Meditation, and Loving Kindness/Compassion meditation.
• All Day In-Person Mindfulness Retreat

Included in this Course:

• Support through the provision of course reading materials, guided meditation audio tracks, and on-line supplemental resources.
• Home Practice Guides
• An In-Person Day of Mindfulness Retreat

Why Mindfulness?

In addition to learning ways to manage both short and long term stressful life events, participants who implement the Mindfulness practices as learned in these programs often report the following:

• Ability to slow the ruminating mind and catastrophic thinking.
• Increased awareness for changing unskillful habits.
• Mitigation of the effects of chronic pain.
• Greater energy and enthusiasm for life.
• Improved self-esteem and overall personal growth.
• Sleep quality improvements.
• Management of mindless eating.

Your instructor is committed to and skilled at creating a safe, supportive, and deeply engaging environment providing unlimited email access for support throughout the program.

This challenging life-affirming course requires a solid commitment for optimal and long-lasting benefit

Reducción de estrés basado en la atención plena:

La Reducción de estrés basada en atención plena (REBAP) es un curso secular y experiencial de 8 semanas basado en evidencia que enseña a los participantes a incorporar la atención plena (conciencia sin juicio de la experiencia del momento presente) en la vida diaria. Los participantes aprenden prácticas de atención plena diseñadas para reducir el estrés y mejorar el bienestar, mediante la meditación, escaneos corporales y el movimiento consciente.

¿Qué es la atención plena?

La atención plena es una forma de vida que puede transformar nuestra experiencia vital y cómo nos relacionamos con lo que sucede en nuestro mundo interior y exterior. La atención plena se refiere a la capacidad de estar plenamente presente en cada momento, con amabilidad, compasión y sin juzgar. Se centra en observar y reconocer todas las emociones, pensamientos y sensaciones que surgen con una conciencia sin prejuicios, en lugar de dejarse llevar por ellos o reprimirlos. Implica dirigir la atención intencionalmente a la experiencia presente, con curiosidad y aceptación, lo que permite una mayor claridad mental, la reducción del estrés y una conexión más profunda con nosotros mismos y nuestro entorno. ¡La atención plena es una habilidad que poseemos de forma innata!

Estudios científicos

Gracias a las investigaciones realizadas se descubre que la mayoría de las personas que completan el curso y practican la atención plena de manera habitual, reportan los siguientes beneficios:

Habilidad de afrontar mejor los efectos del estrés
Disminuciones duraderas de los síntomas físicos y psicológicos
Aumento en la calidad de vida relacionada a la salud
Mayor sentido de bienestar
Mayor capacidad para relajarse
Menor reactividad emocional
Mejor capacidad de concentración y memoria
Mejor calidad del sueño
Reducción de los niveles de dolor físico y mayor capacidad para controlar el dolor crónico
Mejora en las relaciones interpersonales
Aumento de energía y una perspectiva más positiva de la vida
Capacidad para afrontar de manera más eficiente situaciones estresantes a corto y largo plazo

A quién va dirigido este programa: 

Este curso está dirigido a cualquier persona mayor de 18 años. No se requiere experiencia previa en meditación. Este curso no es religioso y es accesible a personas de cualquier religión o creencia.

Aprenderá: 

Habilidades prácticas de afrontamiento para mejorar su capacidad de manejar situaciones estresantes
Métodos para estar física y mentalmente relajado y tranquilo
Cómo ser cada vez más consciente de la interacción entre la mente y el cuerpo
Cómo afrontar los momentos difíciles de su vida con mayor facilidad
Cómo desarrollar sus capacidades para ayudarse a avanzar hacia un mayor equilibrio, control y claridad mental.

Este programa altamente experiencial incluye:

Un espacio de aprendizaje seguro basado en el respeto
Instrucción guiada en meditación y prácticas de meditación
Prácticas de estiramientos y movimientos conscientes
Diálogo y discusiones grupales destinadas a mejorar la conciencia en la vida cotidiana
Prácticas diarias para el hogar
Materiales del curso, prácticas de atención plena guiadas en audio

Formato del curso:

El curso consiste en:

Una sesión de Orientación*, esta sesión obligatoria dura 1.5 horas y se lleva a cabo antes del comienzo del curso.
Ocho sesiones semanales** (2.5 horas cada una, excepto la primera y última sesión que duran 3 horas).
Un día completo de mindfulness (con siete horas de práctica de atención plena).
Prácticas diarias realizadas en el hogar (generalmente de 45 minutos).

*Orientación (Requerida para la inscripción)

Para participar en el curso, es necesario asistir a la sesión de orientación gratuita.

Durante la sesión de orientación, los participantes se reunirán con el/la instructor/a. El/La instructora les brindará una descripción detallada del curso, detallando las expectativas, así como los beneficios y los posibles riesgos de participar. También habrá tiempo para que los participantes hagan preguntas y realicen una breve entrevista individual con la instructora.

Para registrarse o para más información paulah@email.unc.edu

Incluir enlace para la inscripción nancy.k.esparza@gmail.com

ENGLISH

Mindfulness Based Stress Reduction (MBSR)

Mindfulness-Based Stress Reduction (MBSR) is an 8- week secular and evidenced -based experiential program that teaches participants to incorporate Mindfulness ( non-judgmental awareness of the present moment experience) into daily life. Participants learn Mindfulness practices designed to reduce stress and enhance well-being, through mindfulness practices, meditation, body scans, and mindful movement.

What is Mindfulness?

Mindfulness is a way of life that can transform the way we experience our lives and how we relate to what happens in our inner and outer world. Mindfulness refers to the ability to be fully present moment to moment, with kindness, compassion, and nonjudgment. Mindfulness focuses on observing and acknowledging all emotions, thoughts and sensations that arise with nonjudgmental awareness, rather than getting swept away by or suppressing them. It involves intentionally directing attention to the present experience, with curiosity and acceptance, allowing for greater mental clarity, stress reduction, and a deeper connection with ourselves and our surroundings. Mindfulness is a skill we possess innately!

Scientific Studies

Research has shown that the majority of people who complete the course and regularly practice mindfulness report the following benefits:

Ability to better cope with the effects of stress
Long-lasting reductions in physical and psychological symptoms
Improved quality of life related to health
Greater sense of well-being
Increased ability to relax
Less emotional reactivity
Improved concentration and memory
Better sleep quality
Reduced pain levels and improved ability to manage chronic pain
Improved interpersonal relationships
Increased energy and a more positive outlook on life
Ability to more effectively cope with short- and long-term stressful situations

Who this program is for:

This course is for anyone who is 18 years of age or older. No prior meditation experience is required. This course is non-religious and is accessible to people of any religion or belief.

You will learn:

Practical coping skills to improve your ability to handle stressful situations
Methods for being physically and mentally relaxed and at ease
How to become increasingly aware of the interplay of mind and body
How to manage difficult emotions in your life with greater ease
How to develop your abilities to help yourself move towards greater balance, control, and mental clarity.

This highly experiential program includes:

Guided instruction in mindfulness meditation and meditation practices
Gentle stretching and mindful yoga to strengthen your body and release muscular tension
Group dialogue and discussions aimed at enhancing awareness in everyday life
Daily home practices
Course materials, audio-guided mindfulness practices

Course structure/Course consists of:

Required Orientation* ( 1.5 Hours)
Eight weekly sessions (these are 2.5 hour long classes, except for the first and last session which lasts 3 hours)
One-full day of Mindfulness ( with a seven-hour mindfulness practice,
Daily home practices (these generally last 45 minutes).
Required Orientation ( 1.5 Hours)

*Orientation (Required for enrollment)

Attendance to the free orientation classes is required for course participation.

During the orientation session, participants will meet with the course instructors. The instructors will provide a detailed course overview, outlining course expectations as well as benefits and potential risks of participation. There will also be time for participants to ask questions and to complete a brief one-on-one interview with one of the instructors.

** Except for the first and last class which lasts 3 hours.

For course information contact: nancy.k.esparza@gmail.com

Registration Questions: paulah@email.unc.edu

Location: Online Zoom

Cost:
General Public: $225 per person    $325 per couple
UNC Affiliate: $200 per person $275 per couple
UNC Affiliate is defined as currently employed or enrolled as a student with either the University or Healthcare System.

This is a 6 week class in how to approach the role of parenting and being a parent from a more aware and mindful orientation. Participants in this class will learn theoretical foundations and practices of mindfulness, co-regulation tools that benefit children, adolescents, and parents, and fundamentals of self-compassion. They will also learn to understand how to recognize patterns or habits of parenting that they would like to change, and how to navigate the parenting journey more authentically. Parents of children of all ages are welcome.