Mindfulness-Based Stress Reduction

IOM-MBSR Certificate
Happy Office Talk

Course Overview

IOM MBSR is the 8-week, gold-standard modern mindfulness course developed by Jon Kabat-Zinn at the University of Massachusetts Medical Center - and taught by an outstanding faculty of teachers, each certified by the original UMass Center for Mindfulness, or its successor Brown University Mindfulness Center.

 

We teach the internationally recognized, unabridged MBSR curriculum, supported by 40 years of neuroscience, biology, psychology, and medical research. This is, according to the National Institutes of Health (NIH), the most rigorously studied mindfulness training program in the world. 

 

Experience a deep and rewarding journey into the nature, science and practice of mindfulness. You’ll learn to skillfully manage stress and anxiety, worry and uncertainty, overwork and burnout - and to experience greater health, happiness, joy and fulfillment

Course Contents

  • Pre-course orientation

  • 8 weekly classes, taught live online

  • 45-60 minute daily home practice assignments 

  • A full-day, at-home guided retreat

  • Optional free coaching

  • Free self-study resources

  • Free pre-and-post-course assessment

  • Membership access to IOM research, information and tools

Graduates Earn:

  • A certification of knowledge, practice and skills

  • An authorized IOM-MBSR diploma 

  • Digital web and social media credentials

  • A right to use the Mindfulness-Based Stress Reduction certificate mark on signatures, documents, websites and social media

Therapy Session

Who Should Attend?

Given the scale of today’s public health crisis, social isolation, and financial insecurity, we urgently need effective strategies for greater mental strength and resilience. MBSR is for everyone impacted by stress, anxiety, depression or illness - or seeking to bring a greater sense of balance and meaning into their lives.   

Bring Awareness to Reduce:

Chronic stress and anxiety

Habitual negative thinking

Compulsive reactions

Addictive behaviors

Irritation, frustration, and anger

Depressive or anxious spirals

Exhaustion and burnout

Increase Our Capabilities For:

Calm, patience, and awareness

Understanding and self-compassion

Managing change and uncertainty

Greater personal performance

Engagement in our life and work

Empathy and care for others

Creating successful relationships

Certificate Tuition

We offer tuition on a sliding Pay-What-You-Can basis - and an optional 3-month installment program - to make MBSR as accessible as possible. Scholarships are subsidized by IOM and those who pay at the standard and supporter levels.  

Scholarship

$300

Standard

$500

Supporter

$700

This tier is subsidized pricing for students and those in genuine financial need.

This tier is the standard course fee for the 8 week certificate and supporting resources.

This tier helps us make the scholarship program accessible to those less fortunate. Thank you very much for your care and generosity.

Payment Plan

If you prefer to pay your tuition in 3 monthly installments, please live chat us here - call us at 1-702-483-1306 - or send us an email with your contact information. We’ll follow up promptly to register you by phone.

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Upcoming Programs

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Starts: March 29

Cecilia Shanahan

Mondays

12:00     - 2:30

PM

PM

Orientation

Monday, March 29 - 12:00     - 2:00

PM

PM

Classes

Run from April 5 through May 24

Retreat Day

Saturday, May 15 

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Starts March 30

Andy Lee

Tuesdays

6:00     - 8:30

PM

PM

Orientation

Tuesday, March 30 - 6:00     - 8:00

PM

PM

Classes

Run from April 6 through May 25

Retreat Day

Saturday, May 15

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Starts March 31

Julia Sarazine

Wednesdays 

7:00     - 9:30

PM

PM

Orientation

Wednesday, March 31 - 7:00     - 9:00

PM

PM

Classes

Run from April 7 through May 26

Retreat Day

Saturday, May 15

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Starts March 31

Valeria Galetto

Wednesdays

9:00     - 11:30

PM

PM

Orientation

Wednesday, March 31 - 9:00     - 11:00

PM

PM

Classes

Run from April 7 through May 26

Retreat Day

Saturday, May 15

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Starts April 1st

Han Ee Lim

Thursdays

7:30     - 10:00

PM

PM

Orientation

Thursday, April 1 - 7:30     - 9:30

PM

PM

Classes

Run from April 8 through May 27

Retreat Day

Saturday, May 15 

 
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Certificate Requirements

MBSR is an intensive course for people who are seeking an in-depth understanding of mindfulness and personal wellbeing. Realizing its potential for transformational change requires a commitment to attend the classes and practice the daily assignments

 

In order to earn the certificate, you must attend a minimum of 6 classes and the full-day retreat. If you’re unable to attend a scheduled class, we encourage you to attend another IOM class that week. There are multiple full-day retreat options in your cohort, or you can attend at a later time to complete the course.

Course Outline

IOM MBSR teaches the original authorized course created at the University of Massachusetts Medical School. The curriculum includes a mandatory pre-course orientation, 8 weekly classes and a day-long guided retreat (a total of 31 hours of live instruction).

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Course Outline

Orientation

This introductory session will acquaint you with the practice of mindfulness, as taught by the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School. You will learn how this secular, scientific, evidence-based practice has become an accepted part of mainstream medicine, and discover how it can positively affect the quality of your everyday life.

Course Outline

Week 1

Here you will receive an overview of the course and establish the learning context for the rest of your experience. You will learn the theory and evidence of mind-body medicine and how to apply it in your life. You'll be experientially introduced to mindful eating, mindful breathing, and the body-scan method, with a special emphasis on what it means to be fully engaged in the present moment.

Course Outline

Week 2

Perception is key in mindfulness—how you see things (or don't see them) will determine in a large part how you respond. This week's session and practices will 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 a greater degree of awareness of how you react to stressful situations. Changing the way you perceive and respond to difficulties and challenges will impact the short- and long-term effects of stress on your mind and body.

Course Outline

Week 3

In this session, you'll practice several distinct yet interrelated mindfulness practices—mindful hatha yoga, sitting meditation, and walking meditation. This is an ideal time to share your insights about your experiences with formal practice and integrating mindfulness into your daily life. You will discover that there is both pleasure and power in being present—you'll directly attend to and investigate how your experiences create such reactions as pleasure or discomfort in the mind and body.

Course Outline

Week 4

By practicing mindfulness, we cultivate curiosity and openness to the full range of our experience, and through this process our ability to pay attention becomes more flexible. This week, your practice will focus on the development of your ability to concentrate and systematically expand your field of awareness. You'll learn about the physiological and psychological bases of stress reactivity, and experience mindful strategies for responding in positive, proactive ways to stressful situations.

Course Outline

Week 5

At the halfway point in this course, you should now be familiar with the foundations of mindfulness and able to focus on applying it more rapidly and effectively to specific challenges and stressors in your life. This week you will begin to pay attention to the places where you might be stuck in repeating, unhealthy patterns that you can disarm through mindful awareness. You will also learn how to apply mindfulness at the critical moment when you experience a physical sensation, intense emotion, or condition, with special attention to exploring the effect of reactivity in health and illness.

Course Outline

Week 6

Resilience or “stress hardiness” is our ability to return to equilibrium after stressful situations. This week, you will focus on transformational coping strategies to broaden your inner resources and enhance your resilience through mindfulness practice. You'll also learn the fundamentals of interpersonal mindfulness—applying awareness and presence at times when communication becomes difficult or fraught with strong emotions. You'll gain direct experience of a variety of styles for more effective and creative interpersonal communication.

Course Outline

All-Day Retreat

This day-long guided retreat will take place between weeks six and seven. The intensive nature of this six-hour-plus session is intended to assist you in firmly and effectively establishing the use of MBSR skills across multiple situations in your life, while simultaneously preparing you to utilize these methods far beyond the conclusion of the program.

Course Outline

Week 7 

Mindfulness is most effective when it is a lifetime commitment. This week, you will explore the many ways that you can integrate mindfulness more fully and personally into your life. While having a dedicated regular practice for mindfulness meditation is important and beneficial, it is just as important to bring a broader sense of awareness and presence to every moment in your life, and to use non-judgmental mindfulness in your self-reflection and decision-making processes. You'll learn how to maintain the discipline and flexibility of daily practice as circumstances change over the course of your life.

Course Outline

Week 8

In the final week of the program, you will have a complete review of everything you've learned over the course, with an emphasis on carrying the momentum you've built forward into the coming months and years. You'll learn about resources available to you to pursue mindfulness in new directions as your life and practice evolve, as well as the support systems that exist to help you continue to integrate, learn, and grow. The final lesson creates a satisfying closure by honoring both the end of this program and the beginning of the rest of your life.

MBSR and Chronic Conditions

According to the American Academy of Family Physicians, up to 70% of all office visits to family doctors are for stress-related symptoms - and 60% of HMO visits are for people with no diagnosable disorder, but with symptoms related to psychosocial functioning. These include anxiety, depression, panic disorder, social isolation, overwork and burnout.  

 

For diagnosable chronic illness, MBSR represents participatory and integrative medicine at its best. Over 100,000 people worldwide have successfully completed the eight-week course, and thousands of physicians have referred patients to the program. Published evaluations reflect a stable 35% reduction in the number of medical symptoms, and a 40% reduction in psychological symptoms, overall.  

Coronary Heart Disease


The addition of meditation training to standard cardiac rehabilitation regimens has been shown to reduce mortality (41% decrease during the first two years following, and 46% reduction in recurrence rates) morbidity, psychological distress, and some biological risk factors (plasma lipids, weight, blood pressure, blood glucose) (Linden 1996, Zammara 1996). Meditation practice alone has been shown to reduce exercise-induced myocardial ischemia in patients with coronary artery disease (Zamarra 1996, Ornish 1983).




Hypertension


Meditation training has been shown to reduce blood pressure in amounts comparable to the changes that are produced by medication and other lifestyle modifications such as weight loss, sodium restriction, and increased aerobic exercise (Schneider 1995, Lindenn & Chambers 1994, Alexander 1994).




Cancer


A randomized trial with cancer outpatients showed Mindfulness-Based Stress Reduction (MBSR) was effective in significantly decreasing mood disturbance (65%), including depression, anxiety, anger, and confusion, and also in decreasing the symptoms of stress such as cardiopulmonary and gastrointestinal symptoms (Speca 2000). These changes were sustained at six month follow up (Carlson 2001). Survival rates of both melanoma and metastatic breast cancer patients have been significantly improved by relaxation and meditation training (Fawzy 1993, Speigal 1989) and psychological distress was lessened in women with early breast cancer (Bridge 1988).




Chronic Pain


Mindfulness meditation has been shown to reduce both the experience of pain and its inhibition of patients’ everyday activities. Further, mood disturbance and psychological symptomatology (including anxiety and depression) are also reduced. Pain-related drug utilization was decreased and activity levels and self-esteem increased. This was in marked contrast to a traditional pain clinic comparison group, which showed no change on these dimensions (Kabat-Zinn 1982, 85). These gains were nearly all maintained at four-year follow-up (Kabat-Zinn 1987).




Fibromyalgia


Mindfulness training resulted in clinically significant improvements in physical condition and both psychological and social spheres (Kaplan 1993, Goldenberg 1994)/




Diabetes- Type I


Meditation training significantly lowered glucose levels in patients with poorly controlled type I diabetes (McGrady 1991).




Irritable Bowel Syndrome


Meditation training has been shown to be effective in improving this condition (Blanchard 1992).




Asthma


Relaxation training has been shown to improve the psychological well-being, functional status and frequency of attacks of asthma patients as well as adherence to treatment (Devine 1996). It has also been shown to have a beneficial effect on dyspnea and psychological well-being among adults with obstructive pulmonary disease (Devine & Pearcy, in press).




Psoriasis


Recently published research has shown that mindfulness meditation increases skin clearing rates four-fold when used in conjunction with phototherapy and photochemotherapy (Kabat-Zinn 1998).




Headache


Meditation has been shown to decrease headache activity (Anastasio 1987).




Depression


The skills derived from mindfulness training and cognitive therapy have been shown effective in significantly reducing the recurrence of major depressive episodes in patients who have been treated for depression (Teasdale 2000).




Multiple Sclerosis


Training in mindfulness of movement resulted in MS patients reporting improvement over a broad range of symptoms, including balance (Mills 2000).




Wellbeing


MBSR has been shown to significantly improve health-related quality of life. (functional status, well-being, reduced physical symptoms, psychological distress) (Reibel 2001).





Have a Question? Call or Text Us @ 702-483-1306

Institute for Organizational Mindfulness

712 H Street NE Suite 1518

Washington,DC 20002  

Phone: +1-702-483-1306

Email: iomteam@iomindfulness.org

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