Our new and abridged course, The Short Course in Mindful Self-Compassion (SC-MSC), will teach you how to hold yourself with tenderness and compassion when you need it most — when you fail, feel inadequate and are suffering. Learn MSC’s key informal practices, as well as brief practices in mindfulness right from home.

Too often we meet pain and challenge with harshness and criticism. SC-MSC will teach you how to be present and courageous in the face of physical and emotional pain rather than fighting it or turning away from it – perfect for this season of uncertainty.

SC-MSC was developed by MSC’s pioneering researchers and clinicians, Kristin Neff and Christopher Germer for those who were short on time and could not engage in the longer 2 ½ hour weekly class.

Research
Research has shown that self-compassion greatly enhances emotional well-being. It boosts happiness, reduces anxiety and depression, and can even help you stick to your diet and exercise routine. All that’s required is a shift in the direction of your attention–recognizing that as a human being, you, too, are a worthy recipient of compassion.

From the New York Times
The research suggests that giving ourselves a break and accepting our imperfections may be the first step toward better health. People who score high on tests of self-compassion have less depression and anxiety, and tend to be happier and more optimistic. Preliminary data suggest that self-compassion can even influence how much we eat and may help some people lose weight.

This idea does seem at odds with the advice dispensed by many doctors and self-help books, which suggest that willpower and self-discipline are the keys to better health. But Kristin Neff, a pioneer in the field, says self-compassion is not to be confused with self-indulgence or lower standards.

“I found in my research that the biggest reason people aren’t more self-compassionate is that they are afraid they’ll become self-indulgent,” said Dr. Neff, an associate professor of human development at the University of Texas at Austin. “They believe self-criticism is what keeps them in line. Most people have gotten it wrong because our culture says being hard on yourself is the way to be.”

Imagine your reaction to a child struggling in school or eating too much junk food. Many parents would offer support including tutoring or making an effort to find healthful foods the child will enjoy. But when adults find themselves in a similar situation – struggling at work, or overeating and gaining weight – many fall into a cycle of self-criticism and negativity. That leaves them feeling even less motivated to change.

“Self-compassion is really conducive to motivation,” Dr. Neff said. “The reason you don’t let your children eat five big tubs of ice cream is because you care about them. With self-compassion, if you care about yourself, you do what’s healthy for you rather than what’s harmful to you.”

Learning objectives: 
Describe the main components of self-compassion and mindfulness and how they may be integrated into their role as healthcare professionals.
Explain the difference between empathy and compassion and utilize strategies to avoid emotional exhaustion.
Demonstrate strategies they can use on the job to regulate difficult emotions while caring for others in pain.
Apply at least one skill from each session to help them regulate emotions and care for themselves emotionally while caring for others who are experiencing difficulty.

Schedule: Wednesdays, 5:00pm – 6:15pm PT:
February 19, 26
March 5, 12, 19, 26

Testimonials from Wendy’s MSC and SC-MSC Students:
This was a beautiful moment of my week that I really looked forward to. I thought the class length was perfect for my busy schedule, and just long enough to center myself and my busy mind in order to lovingly connect with myself and be present in the moment with my teacher and classmates. During this very trying national time, I was so grateful that I had this class to look forward to. I would start the class frazzled, body tired and mind racing, and by the end feel so relaxed and in tune with myself, and grateful for connecting with others in this way. The teacher was wonderful and provided what felt like a deep, quiet healing space that invited us all in. 

This course has been so helpful during the tumultuous year, providing so many tools and different perspectives of approaching self-compassion that can be directly applied and felt even after just a few times practice. Wendy did an excellent job providing background for how the techniques work and then did an excellent job moderating the actual practice and discussions during each class. Even though it’s just a 6 week, shorter course, I feel like I have already gotten so much benefit and can notice myself thinking about things differently than a few months ago. I would recommend it to anyone interested in self-betterment and feeling more at peace with yourself.

I highly recommend this course – it will deepen your understanding and practice of self compassion, whether you are a beginner or an advanced practitioner with many years of meditation experience. Wendy is Absolutely incredible. Very accessible, warm, yet scientific and grounded. Simply could not be improved upon.

_________________________________

Continuing Education Hours: 

Psychologists: Continuing Education Credit for this program is provided by UC San Diego Center for Mindfulness. The UC San Diego Center for Mindfulness is approved by the American Psychological Association to sponsor continuing education for psychologists. The UC San Diego Center for Mindfulness maintains responsibility for this program and its content. This course offers 6.0 CE credit.

California licensed MFTs, LPCCs, LEPs, LCSWs: Continuing Education Credit for this program is provided by UC San Diego Center for Mindfulness. The UC San Diego Center for Mindfulness is approved by the American Psychological Association to sponsor continuing education for psychologists. 6.0 CE credit may be applied to your license renewal through the California Board of Behavioral Sciences. For those licensed outside California, please check with your local licensing board to determine if CE credit is accepted.

Nurses: UC San Diego Center for Mindfulness is approved by the California Board of Registered Nursing, Provider Number CEP16351, for 7.0 CE credit.

The post The Short Course in Mindful Self-Compassion appeared first on InsightLA Meditation.

Through lecture, discussion, and experiential exercises, you will learn about self-compassion and gain practical skills to bring it into your daily life. You will learn how to support yourself in difficult moments; handle distressing emotions with greater ease; and motivate yourself with kindness rather than criticism.

This course is relevant for the general public as well as to practicing mental health professionals.

Specific Learning Objectives:
1. Identify the three key components of self-compassion
2. Describe key research that supports the benefits of self-compassion
3. Practice techniques to increase self-compassion in everyday life
4. Motivate yourself with kindness rather than self-criticism

Schedule (in Pacific time): 11am to 2pm

__________________________

Continuing Education Hours:
Psychologists: Continuing Education Credit for this program is provided by UC San Diego Center for Mindfulness. The UC San Diego Center for Mindfulness is approved by the American Psychological Association to sponsor continuing education for psychologists. The UC San Diego Center for Mindfulness maintains responsibility for this program and its content. This course offers 3 CE credits.

California licensed MFTs, LPCCs, LEPs, LCSWs: Continuing Education Credit for this program is provided by UC San Diego Center for Mindfulness. The UC San Diego Center for Mindfulness is approved by the American Psychological Association to sponsor continuing education for psychologists. 3 CE credits may be applied to your license renewal through the California Board of Behavioral Sciences. For those licensed outside California, please check with your local licensing board to determine if CE credit is accepted.

Nurses: UC San Diego Center for Mindfulness is approved by the California Board of Registered Nursing, Provider Number CEP16351, for 3 CE credits.

The post Introduction to Self-Compassion: A Workshop with Kristin Neff appeared first on InsightLA Meditation.

Two decades of published research indicate that the majority of people who complete the eight-week program report greater ability to cope more effectively with both short- and long-term stressful situations.

By learning to actively participate in the management of health and well being, many participants report they are better able to manage stress, fear, anger, anxiety and depression both at home and in the workplace.

Participants have stated that they feel less judgmental and critical of themselves, and subsequently of others. Many also report a decrease of the frequency and length of medical visits to hospitals and other professional health-care providers. There has also been a noticeable decrease in the use of prescription and non-prescription medications among students of MBSR.

We recommend Jon Kabat-Zinn’s book “Full Catastrophe Living” as reading material for the class. If you have time read the introduction before the start of the class. Or watch this one hour presentation that Jon Kabat-Zinn gave at Google: CLICK HERE.  To purchase a copy of “Full Catastrophe Living”, please CLICK HERE.

Schedule: Wednesdays, 4pm to 6:30pm PT:

October 2 – Extended Hours: 4pm to 7pm First Session and Orientation (Please allow an extra half hour and have six raisins with you)
October 9
October 16
October 23
October 30
November 6
Saturday, November 9 – Day of Practice from 10am to 3pm
November 13
November 20

By the end of this course, students will be able to:

• Identify the key aspects of mindfulness as it relates to stress reduction, coping with pain and illness and enhancing well-being
• Differentiate MBSR from relaxation and other distraction techniques that may seem similar but are fundamentally and theoretically quite different in contending with difficulty and enhancing quality of life
• Apply mindfulness techniques in both personal and professional settings as a means of contending more effectively with the demands of both settings
• Apply mindfulness into social interaction with patients, colleagues, supervisors, family and friends to facilitate more effective and mindful communication
• Integrate mindfulness into social interaction with patients, colleagues, supervisors, family and friends to facilitate more effective and mindful communication
• Describe the potential benefits of mindfulness-based stress reduction (and mindfulness in general) to educate patients and their families about the benefits of such programs in their own lives
• Utilize brief mindfulness practices with patients and family members as a means of contending with acute pain, anxiety and distress

______________________________________
Continuing Education Units (CEs):
Psychologists: Continuing Education Credit for this program is provided by UC San Diego Center for Mindfulness. The UC San Diego Center for Mindfulness is approved by the American Psychological Association to sponsor continuing education for psychologists. The UC San Diego Center for Mindfulness maintains responsibility for this program and its content. This course offers 27.0 CE credit.

California licensed MFTs, LPCCs, LEPs, LCSWs: Continuing Education Credit for this program is provided by UC San Diego Center for Mindfulness. The UC San Diego Center for Mindfulness is approved by the American Psychological Association to sponsor continuing education for psychologists. 27.0 CE credit may be applied to your license renewal through the California Board of Behavioral Sciences. For those licensed outside California, please check with your local licensing board to determine if CE credit is accepted.

Nurses: UC San Diego Center for Mindfulness is approved by the California Board of Registered Nursing, Provider Number CEP16351, for 32.0 contact hours.

The post (Canceled) Mindfulness-Based Stress Reduction appeared first on InsightLA Meditation.

In this online session with Robert Lurye, learn why habits are so hard to overcome, why willpower fails, and what we can do instead to change unwanted behaviors.

Mindfulness-Based Habit Change
Mindfulness-Based Habit Change (MBHC) is an evidence-based program based in part on the research of Dr. Judson Brewer. The program introduces us to the science of how habits are formed and teaches ancient strategies and practices to help us move past cravings and everyday addictions.

Learn how mindfulness can help us become more aware of the craving cycle and disenchanted with its results. Explore how curiosity and heartfeltness serve as rewarding replacements for our most unskillful habits.  

Who is this class for?
This introductory session teaches the fundamental principles of Mindfulness-Based Habit Change. Expect an introduction to the habit loop and reward-based learning, a variety of short mindful awareness practices, and group discussion.

Participants interested in deepening their experience may wish to continue with the 6-week programs:
– Unwinding Anxiety: Mindfulness-Based Habit Change  – Wednesdays, from October 9 to November 13
– Mindful Eating: Mindfulness-Based Habit Change – Thursdays, from October 17 to November 21

Location 
This is an online course. Join us LIVE on Zoom from the comfort of your own home.

_____________________

Need Financial Assistance?
Click on the ‘Register Now’ button below and access options in the registration process.  
 

The post Introduction to Mindfulness-Based Habit Change appeared first on InsightLA Meditation.

The MSC program, a powerful tool for emotional resilience, is the brainchild of renowned psychologists Kristen Neff, PhD (www.Self-Compassion.org) & Chris Germer, PhD (www.MindfulSelfCompassion.org). It combines the skills of mindfulness and self-compassion, offering a well-researched and proven approach to cultivating emotional well-being. 

Mindfulness is the first step in emotional healing—the ability to turn toward and acknowledge difficult thoughts and feelings (such as anger, confusion, sadness, and inadequacy) with an approach of openness and curiosity. 

Self-compassion involves responding to difficult thoughts and feelings with kindness, sympathy, and understanding so that we can soothe and comfort ourselves when we’re hurting. 

Research has shown that self-compassion dramatically boosts emotional well-being and happiness and reduces anxiety and depression.  All that’s required is a shift in the direction of your attention–recognizing that as a human being, you, too, are a worthy recipient of compassion.

The Mindful Self-Compassion sessions will deepen our capacity to meet our individual and collective experiences with awareness, compassion, and resilience and strengthen our sense of common humanity. The 8-week format consists of eight weekly, 2.5-hour sessions in a classroom/discussion group format, plus a 4-hour retreat. This class format promotes integration into our lives and offers an extended opportunity to deepen and solidify our practice.

In this dynamic group-learning environment, we will immerse ourselves in meditation practice, thought-provoking reflective exercises, and lively interactive discussions in both large and small groups. We will explore our daily life experiences and practices, creating a safe refuge where participants can delve deep, share authentically, listen intently, and compassionately receive each other and our whole selves. This unique community-based approach to practicing compassion can powerfully insulate us from a sense of separation and help heal grief and trauma. 

Throughout this course, participants will learn to:

• Describe the theory and research supporting mindful self-compassion
• Motivate themselves with encouragement rather than self-criticism
• Relate to difficult emotions with greater moment-to-moment acceptance
• Respond to feelings of failure or inadequacy with self-kindness
• Begin to transform complicated relationships, old and new, through self-validation
• Practice the art of savoring and self-appreciation
• Integrate core mindfulness and self-compassion exercises into daily life
• Teach simple self-compassion practices to patients, students, or clients

Schedule (Tuesdays 6:30 pm – 9:00 pm PT):
August 13
August 20
August 27
September 3
September 10
Sunday, September 15 – Half-day retreat from 1pm to 5pm PT
September 17
September 24
October 1

Continuing Education hours:

Psychologists: Continuing Education Credit for this program is provided by UC San Diego Center for Mindfulness. The UC San Diego Center for Mindfulness is approved by the American Psychological Association to sponsor continuing education for psychologists. The UC San Diego Center for Mindfulness maintains responsibility for this program and its content. This course offers 24.0 hours of credit.

California licensed MFTs, LPCCs, LEPs, LCSWs: Continuing Education Credit for this program is provided by UC San Diego Center for Mindfulness. The UC San Diego Center for Mindfulness is approved by the American Psychological Association to sponsor continuing education for psychologists. 24.0 contact hours may be applied to your license renewal through the California Board of Behavioral Sciences. For those licensed outside California, please check with your local licensing board to determine if APA accreditation meets their requirements.

Nurses: UC San Diego Center for Mindfulness is approved by the California Board of Registered Nursing, Provider Number CEP16351, for 28.75 contact hours.

The post Mindful Self-Compassion (MSC) appeared first on InsightLA Meditation.

Starting Thursday, July 25th, join Robert Lurye and Elliott Law for a 6-week online series on Mindful Eating and Mindfulness-Based Habit Change.

*This class series offers CE’s. For more information, see below.

Mindful Eating

Mindful eating is not about losing weight, although that may happen. Instead, this program teaches how to enhance your awareness and become more mindful of the body’s natural signals. Learn how to discern between hunger, fullness and emotional craving. 

Explore common struggles with unhealthy habits such as emotional eating, consuming news, gorging on social media, feeding worry thinking, smoking, and other unhelpful activities driven by our craving minds. 

During this course, we will demonstrate the science behind the habit loop and how we form habits around eating and consuming. Understanding this habit loop system helps you rewire the brain to more clearly identify stress and emotional eating patterns, reduce cravings and build sustainable healthy habits. 

Mindfulness-Based Habit Change

Mindfulness-Based Habit Change (MBHC) is an evidence-based program based the work of researcher and addiction psychiatrist Dr. Judson Brewer. The program integrates the ancient wisdom of Buddhist psychology with the latest scientific understanding of habit change. 

This program has been proven effective for those seeking to break free from anxiety and the negative habits that follow when we seek relief in unskillful ways.

Learn more by listening to Dr. Jud Brewer’s TED talk, or by reading this article from the NYTimes.

Location & Schedule

This is an online course. Join us LIVE on Zoom from the comfort of your own home.
Classes meet Thursdays 6pm-7:30pm Pacific Time

July 25
August 1
August 8
August 15
August 22
August 29

Who is this 6-week course for?

This course is for anyone who wants to change their relationship with food and cravings. The course content and mindfulness practices are suitable for those who are brand new to mindfulness, as well as those who currently have a personal practice.

Continuing Education Units are available. For more information, see below.

What’s included in this course?

In six 90-minute sessions, we will learn how to do the following:

• Discover how habits are formed and perpetuated with regard to adverse eating behaviors
• Identify emotion-driven habitual behaviors
• Understand how mindfulness affects brain processes
• See how mindfulness can help change addictive habit patterns
• Relate to difficult emotions with more presence and acceptance
• Choose healthy, rewarding actions – without resorting to force or willpower
• Integrate experiential learning techniques to increase freedom of choice
• Recognize and cultivate skillful, wholesome mind-states and habits
• Integrate core mindfulness exercises into daily life

Class sessions will include a mix of mindful movement and meditation, experiential exercises, and breakout room discussion in a supportive, online group setting.

Rigorous clinical trials have found this program reduces craving-related eating by up to 40%.

This class series offers CE’s. For more information, see below.

Recommended reading by Judson Brewer (not included):

• The Craving Mind: From Cigarettes to Smartphones to Love – Why We Get Hooked and How We Can Break Bad Habits
• Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind

Testimonials:

“I would recommend this course to anyone looking to work with habits and even those who are not. It’s just a good class.”

“This course helped me change my relationship to anxiety and helped me see numerous habit loops I wasn’t aware of and to be kind to myself while changing my before. It was a great follow-up to MBSR.”

“Robert was professional, courteous and very respectful and empathetic to the needs of all participants. Would definitely be interested in future classes he offers. I would recommend this program to anyone. The tools I have learned can be applied to someone who is looking to improve their quality of life. I learned so much and I am very grateful that I was able to sign up.”

____________________

Continuing Education Units:

This course offers 9 CE credits. California licensed MFTs, LPCCs, LEPs, LCSWs: Continuing Education Credit for this program is provided by UC San Diego Center for Mindfulness. The UC San Diego Center for Mindfulness is approved by the American Psychological Association to sponsor continuing education for psychologists. 9 CE credit may be applied to your license renewal through the California Board of Behavioral Sciences. For those licensed outside California, please check with your local licensing board to determine if CE credit is accepted.

Psychologists: Continuing Education Credit for this program is provided by UC San Diego Center for Mindfulness. The UC San Diego Center for Mindfulness is approved by the American Psychological Association to sponsor continuing education for psychologists. The UC San Diego Center for Mindfulness maintains responsibility for this program and its content.

Nurses: UC San Diego Center for Mindfulness is approved by the California Board of Registered Nursing, Provider Number CEP16351, for 10.75 contact hours.

The post Mindful Eating: Mindfulness-Based Habit Change appeared first on InsightLA Meditation.

Starting Thursday, October 17th, join Robert Lurye and Elliott Law for a 6-week online series on Mindful Eating and Mindfulness-Based Habit Change.

*This class series offers CE’s. For more information, see below.

Mindful Eating

Mindful eating is not about losing weight, although that may happen. Instead, this program teaches how to enhance your awareness and become more mindful of the body’s natural signals. Learn how to discern between hunger, fullness and emotional craving. 

Explore common struggles with unhealthy habits such as emotional eating, consuming news, gorging on social media, feeding worry thinking, smoking, and other unhelpful activities driven by our craving minds. 

During this course, we will demonstrate the science behind the habit loop and how we form habits around eating and consuming. Understanding this habit loop system helps you rewire the brain to more clearly identify stress and emotional eating patterns, reduce cravings and build sustainable healthy habits. 

Mindfulness-Based Habit Change

Mindfulness-Based Habit Change (MBHC) is an evidence-based program based the work of researcher and addiction psychiatrist Dr. Judson Brewer. The program integrates the ancient wisdom of Buddhist psychology with the latest scientific understanding of habit change. 

This program has been proven effective for those seeking to break free from anxiety and the negative habits that follow when we seek relief in unskillful ways.

Learn more by listening to Dr. Jud Brewer’s TED talk, or by reading this article from the NYTimes.

Location & Schedule

This is an online course. Join us LIVE on Zoom from the comfort of your own home.
Classes meet Thursdays 6pm-7:30pm Pacific Time

October 17
October 24
October 31
November 7
November 14
November 21

Who is this 6-week course for?

This course is for anyone who wants to change their relationship with food and cravings. The course content and mindfulness practices are suitable for those who are brand new to mindfulness, as well as those who currently have a personal practice.

Continuing Education Units are available. For more information, see below.

What’s included in this course?

In six 90-minute sessions, we will learn how to do the following:

• Discover how habits are formed and perpetuated with regard to adverse eating behaviors
• Identify emotion-driven habitual behaviors
• Understand how mindfulness affects brain processes
• See how mindfulness can help change addictive habit patterns
• Relate to difficult emotions with more presence and acceptance
• Choose healthy, rewarding actions – without resorting to force or willpower
• Integrate experiential learning techniques to increase freedom of choice
• Recognize and cultivate skillful, wholesome mind-states and habits
• Integrate core mindfulness exercises into daily life

Class sessions will include a mix of mindful movement and meditation, experiential exercises, and breakout room discussion in a supportive, online group setting.

Rigorous clinical trials have found this program reduces craving-related eating by up to 40%.

This class series offers CE’s. For more information, see below.

Recommended reading by Judson Brewer (not included):

• The Craving Mind: From Cigarettes to Smartphones to Love – Why We Get Hooked and How We Can Break Bad Habits
• Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind

Testimonials:

“I would recommend this course to anyone looking to work with habits and even those who are not. It’s just a good class.”

“This course helped me change my relationship to anxiety and helped me see numerous habit loops I wasn’t aware of and to be kind to myself while changing my before. It was a great follow-up to MBSR.”

“Robert was professional, courteous and very respectful and empathetic to the needs of all participants. Would definitely be interested in future classes he offers. I would recommend this program to anyone. The tools I have learned can be applied to someone who is looking to improve their quality of life. I learned so much and I am very grateful that I was able to sign up.”

____________________

Continuing Education Units:

This course offers 9 CE credits. California licensed MFTs, LPCCs, LEPs, LCSWs: Continuing Education Credit for this program is provided by UC San Diego Center for Mindfulness. The UC San Diego Center for Mindfulness is approved by the American Psychological Association to sponsor continuing education for psychologists. 9 CE credit may be applied to your license renewal through the California Board of Behavioral Sciences. For those licensed outside California, please check with your local licensing board to determine if CE credit is accepted.

Psychologists: Continuing Education Credit for this program is provided by UC San Diego Center for Mindfulness. The UC San Diego Center for Mindfulness is approved by the American Psychological Association to sponsor continuing education for psychologists. The UC San Diego Center for Mindfulness maintains responsibility for this program and its content.

Nurses: UC San Diego Center for Mindfulness is approved by the California Board of Registered Nursing, Provider Number CEP16351, for 10.75 contact hours.

The post Mindful Eating: Mindfulness-Based Habit Change appeared first on InsightLA Meditation.

Starting Wednesday, October 9th, join Robert Lurye and Elliott Law for a 6-week online series on Unwinding Anxiety with Mindfulness-Based Habit Change.

This class series offers CE’s. For more information, see below.

Mindfulness-Based Habit Change

Mindfulness-Based Habit Change (MBHC) is an evidence-based program based the work of researcher and addiction psychiatrist Dr. Judson Brewer. The program integrates the ancient wisdom of Buddhist psychology with the latest scientific understanding of habit change. 

This program has been proven effective for those seeking to break free from anxiety and the negative habits that follow when we seek relief in unskillful ways.

Learn more by listening to Dr. Jud Brewer’s TED talk, or by reading this article from the NYTimes.

Unwinding Anxiety

Stress and anxiety follow a habit loop that consists of triggers, behaviors, and rewards. These ‘rewards,’ however, tend to break down under the microscope of mindfulness. We might think unhealthy behaviors like stress-eating, smartphone overuse, substance abuse, avoidance or procrastination ease our anxiety, but it actually makes it worse, introducing obstacles to happiness, health, sleep, connections with family, friends, and even ourselves.

This 6-week program demonstrates the science behind this anxious habit loop and how to break free from it with mindfulness. When we understand how our mind and body work and combine this knowledge with mindfulness skills, we can respond to our anxiety with healthy behaviors that will actually lead to more resilience, calm and happiness.  

Location & Schedule

This is an online course. Join us LIVE on Zoom from the comfort of your own home.
Classes meet Wednesdays 6pm-7:30pm Pacific Time

October 9
October 16
October 23
October 30
November 6
November 13

Who is this 6-week course for?

This course is for anyone who feels stuck within a habit cycle caused by the uncertainties of everyday life. It’s suitable for those who are brand new to mindfulness meditation, as well as those who currently have a personal practice.

Continuing Education Units are available. For more information, see below.

What’s included in this course?

In six 90-minute sessions, we will learn how to do the following:

• Identify anxiety-driven habitual behaviors
• Understand how mindfulness affects brain processes
• See how mindfulness can help break the cycle of worry and panic
• Relate to difficult emotions with more presence and acceptance
• Let go of cognitive distortions and choose healthy, rewarding actions
• Integrate experiential learning techniques to increase freedom of choice
• Recognize and cultivate skillful, wholesome mind-states and habits
• Integrate core mindfulness exercises into daily life

Expect a mix of mindfulness practices, observation, and discussion in this online group setting. 

Initial data from this program show a 48% reduction in anxiety after following the program for 28 days.

*This class series offers CE’s. For more information, see below.

Recommended reading by Judson Brewer (not included):

• The Craving Mind: From Cigarettes to Smartphones to Love – Why We Get Hooked and How We Can Break Bad Habits
• Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind

Testimonials:

“This course helped me change my relationship to anxiety and helped me see numerous habit loops I wasn’t aware of and to be kind to myself while changing my before. It was a great follow-up to MBSR.”

“Robert and Elliott both had an ease about them that allowed participants to be vulnerable and feel safe.”

“This is a great way to learn how anxiety works – to recognize the components of anxiety, and how to handle it to alleviate anxious thoughts.”

“Robert was professional, courteous and very respectful and empathetic to the needs of all participants. Would definitely be interested in future classes he offers. I would recommend this program to anyone. The tools I have learned can be applied to someone who is looking to improve their quality of life. I learned so much and I am very grateful that I was able to sign up.”

“This was a wonderful class, full of great information that I can share with my clients and colleagues.”

Continuing Education Units:

This course offers 9 CE credits. California licensed MFTs, LPCCs, LEPs, LCSWs: Continuing Education Credit for this program is provided by UC San Diego Center for Mindfulness. The UC San Diego Center for Mindfulness is approved by the American Psychological Association to sponsor continuing education for psychologists. 9 CE credit may be applied to your license renewal through the California Board of Behavioral Sciences. For those licensed outside California, please check with your local licensing board to determine if CE credit is accepted.

Psychologists: Continuing Education Credit for this program is provided by UC San Diego Center for Mindfulness. The UC San Diego Center for Mindfulness is approved by the American Psychological Association to sponsor continuing education for psychologists. The UC San Diego Center for Mindfulness maintains responsibility for this program and its content.

Nurses: UC San Diego Center for Mindfulness is approved by the California Board of Registered Nursing, Provider Number CEP16351, for 10.75 contact hours.

The post Unwinding Anxiety: Mindfulness-Based Habit Change appeared first on InsightLA Meditation.

Two decades of published research indicate that the majority of people who complete the eight-week program report greater ability to cope more effectively with both short- and long-term stressful situations.

By learning to actively participate in the management of health and well being, many participants report they are better able to manage stress, fear, anger, anxiety and depression both at home and in the workplace.

Participants have stated that they feel less judgmental and critical of themselves, and subsequently of others. Many also report a decrease of the frequency and length of medical visits to hospitals and other professional health-care providers. There has also been a noticeable decrease in the use of prescription and non-prescription medications among students of MBSR.

We recommend Jon Kabat-Zinn’s book “Full Catastrophe Living” as reading material for the class. If you have time read the introduction before the start of the class. Or watch this one hour presentation that Jon Kabat-Zinn gave at Google: CLICK HERE.  To purchase a copy of “Full Catastrophe Living”, please CLICK HERE.

Schedule:
Tuesdays,  6pm-8:30pm PT at the Santa Monica Meditation Center (except for Sunday daylong).
April 23 (6pm-9pm PT)
April 30
May 7
May 14
May 21
May 28
June 4
Sunday, June 9th, 10am-3:30pm PT Daylong at the Benedict Canyon Retreat House.
June 11 (6pm-9pm PT)

By the end of this course, students will be able to:

• Identify the key aspects of mindfulness as it relates to stress reduction, coping with pain and illness and enhancing well-being
• Differentiate MBSR from relaxation and other distraction techniques that may seem similar but are fundamentally and theoretically quite different in contending with difficulty and enhancing quality of life
• Apply mindfulness techniques in both personal and professional settings as a means of contending more effectively with the demands of both settings
• Apply mindfulness into social interaction with patients, colleagues, supervisors, family and friends to facilitate more effective and mindful communication
• Integrate mindfulness into social interaction with patients, colleagues, supervisors, family and friends to facilitate more effective and mindful communication
• Describe the potential benefits of mindfulness-based stress reduction (and mindfulness in general) to educate patients and their families about the benefits of such programs in their own lives
• Utilize brief mindfulness practices with patients and family members as a means of contending with acute pain, anxiety and distress

______________________________________
Continuing Education Units (CEs):
Psychologists: Continuing Education Credit for this program is provided by UC San Diego Center for Mindfulness. The UC San Diego Center for Mindfulness is approved by the American Psychological Association to sponsor continuing education for psychologists. The UC San Diego Center for Mindfulness maintains responsibility for this program and its content. This course offers 27.0 CE credit.

California licensed MFTs, LPCCs, LEPs, LCSWs: Continuing Education Credit for this program is provided by UC San Diego Center for Mindfulness. The UC San Diego Center for Mindfulness is approved by the American Psychological Association to sponsor continuing education for psychologists. 27.0 CE credit may be applied to your license renewal through the California Board of Behavioral Sciences. For those licensed outside California, please check with your local licensing board to determine if CE credit is accepted.

Nurses: UC San Diego Center for Mindfulness is approved by the California Board of Registered Nursing, Provider Number CEP16351, for 32.0 contact hours.

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Welcome back to Mindful Self-Compassion. Join us as we deepen and enliven our practice amidst the thorny realities of day-to- day life. This class offers an extended opportunity to practice and integrate the self-compassion skills you learned in Mindful Self-Compassion class or the Short Course in Mindful Self-Compassion. Together with a small group of fellow travelers, you can experience losing the path and finding it again and again–as we humans do, with flexibility and kindness.

Together, we will:
Start each class with a formal guided meditation
Address the topic for the week (i.e., working with shame, forgiveness, learning how to “take in” the good even when contending with difficult emotions)
Consider where we most need self-compassion in our everyday lives–at work, with our families, friends, and most of all, with ourselves!
At the end of this course, students will:

Apply MSC tools while at work
Identify and understand which negative core beliefs, family history and cultural antecedents may contribute to feelings of shame 
Describe a strategy/exercise using MSC tools for identifying, understanding and meeting unmet emotional needs with self-compassion
Identify and become familiar with two MSC strategies for “taking in the good” and correcting for the negativity bias
Discuss and demonstrate how gratitude can generate positive emotions

Schedule (Wednesdays 5pm-6:15pm PT):
January 22, 29
February 5, 12

Testimonials from Wendy’s MSC and SC-MSC Students:
This was a beautiful moment of my week that I really looked forward to. I thought the class length was perfect for my busy schedule, and just long enough to center myself and my busy mind in order to lovingly connect with myself and be present in the moment with my teacher and classmates. During this very trying national time, I was so grateful that I had this class to look forward to. I would start the class frazzled, body tired and mind racing, and by the end feel so relaxed and in tune with myself, and grateful for connecting with others in this way. The teacher was wonderful and provided what felt like a deep, quiet healing space that invited us all in. 

Wendy’s words are priceless. She has left quite an imprint on all of us and I will definitely continue with her future classes. Her mediations are artfully guided and explanations clear and non-judgmental. I feel like the universe has granted me an unexpected gift. She have a skill, talent, gift that is rare to ever be with.

I highly recommend this course – it will deepen your understanding and practice of self compassion, whether you are a beginner or an advanced practitioner with many years of meditation experience. Wendy is Absolutely incredible. Very accessible, warm, yet scientific and grounded. Simply could not be improved upon.

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Continuing Education Units:

Psychologists: Continuing Education Credit for this program is provided by UC San Diego Center for Mindfulness. The UC San Diego Center for Mindfulness is approved by the American Psychological Association to sponsor continuing education for psychologists. The UC San Diego Center for Mindfulness maintains responsibility for this program and its content. This course offers 4.0 CE credit.

California licensed MFTs, LPCCs, LEPs, LCSWs: Continuing Education Credit for this program is provided by UC San Diego Center for Mindfulness. The UC San Diego Center for Mindfulness is approved by the American Psychological Association to sponsor continuing education for psychologists. 4.0 CE credit may be applied to your license renewal through the California Board of Behavioral Sciences. For those licensed outside California, please check with your local licensing board to determine if CE credit is accepted.

Nurses: UC San Diego Center for Mindfulness is approved by the California Board of Registered Nursing, Provider Number CEP16351, for 4 CE credit.

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