Mindfulness-Based Stress Reduction (MBSR) Diploma Course

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Welcome to the Mindfulness-Based Stress Reduction (MBSR) Diploma Course

Our Mindfulness-Based Stress Reduction (MBSR) Diploma Course provides a fantastic insight into the world of Mindfulness.

The course will explore the definition and history of mindfulness & how meditation practices can help us enjoy present moment awareness, meditation practices, therapies and benefits, mindfulness-based interventions, mindfulness and meditation Practices, self-exploration plus much more.

In order to complete the course candidates must do the following:

  • Read and take notes of all Course Units
  • Complete the Final Online Assessment

Good luck and we hope you enjoy the course!

Module 1 The Origin of Mindfulness

Mindfulness is a concept and practice that has roots in ancient Eastern philosophy, particularly Buddhism. It was developed as a means of achieving enlightenment and freedom from suffering through increased awareness and presence in the present moment. The contemporary mindfulness movement, which emphasizes its application for reducing stress and improving well-being, can be traced back to the 1970s and the work of Jon Kabat-Zinn and his Mindfulness-Based Stress Reduction (MBSR) program.

Unit 1 Defined
Unit 2 Founder of Mindfulness
Unit 3 Mindfulness and Deep Breathing
Unit 4 Module Exercise

Module 2 Meditation and the Practice of Awareness

Meditation is a common tool used for developing mindfulness and awareness. It involves focusing one's attention on the present moment, often through the use of a specific object, sensation, or activity, such as the breath or a mantra. The goal of meditation is to quiet the mind and observe one's thoughts, emotions, and physical sensations without judgment, allowing for greater self-awareness and relaxation. Regular meditation practice has been shown to have physical and psychological benefits, such as reducing stress, improving attention and focus, and increasing feelings of well-being.

Unit 1 Mindfulness Based Cognitive Therapy
Unit 2 Meditation - A Two-Step Process
Unit 3 Mindfulness Versus Meditation
Unit 4 What Does it Mean to be Mindful?
Unit 5 Coffee or Tea Ceremony Mindfulness Exercise
Unit 6 Module Exercise

Module 3 Cultivating Mindfulness

Cultivating mindfulness involves making a consistent effort to bring awareness and attention to the present moment, both in formal practices such as meditation and in daily activities. This can be achieved through a variety of techniques, including:

  1. Meditation: Regularly setting aside time for focused meditation can help to build mindfulness and increase awareness.

  2. Mindful breathing: Paying attention to the breath and using it as a anchor for the mind can help to cultivate mindfulness in the moment.

  3. Mindful movement: Engaging in activities such as yoga, tai chi, or walking with mindful awareness can help to bring attention to the present moment.

  4. Mindful observation: Paying attention to the sensory experiences of daily activities, such as eating or showering, can help to increase awareness and mindfulness.

  5. Mindful self-reflection: Taking time to reflect on one's thoughts, emotions, and experiences can help to build self-awareness and mindfulness.

Practicing mindfulness regularly can help to reduce stress, improve focus, and increase feelings of well-being.

Unit 1 Mindfulness and the Brain
Unit 2 How the Brain Processes Stress and Anxiety
Unit 3 Mindful Eating
Unit 4 Module Excercise

Module 4 Rewiring the Stress Response

The stress response, also known as the "fight or flight" response, is a physiological reaction to perceived threat or danger. This response prepares the body to respond to a challenge by increasing heart rate, respiration, and muscle tension. While this response can be helpful in short-term situations, chronic exposure to stress can lead to negative health effects.

Rewiring the stress response involves changing the way the body responds to stressors, shifting from a state of stress and tension to one of relaxation and calm. This can be achieved through mindfulness practices such as meditation, deep breathing, and body awareness exercises. Additionally, engaging in regular physical activity, eating a balanced diet, and getting enough sleep can help to reduce the body's stress response.

By cultivating a sense of calm and relaxation through mindfulness and self-care practices, it is possible to reduce the negative impact of stress on the body and mind, promoting well-being and resilience.

Unit 1 Autonomic Nervous System / Parasympathetic Nervous System
Unit 2 Diaphragmatic Breathing - The Healing Power of Breathing
Unit 3 Systematic Relaxation
Unit 4 Coping with Stress, Responding Versus Reacting
Unit 5 The Devastating Effects of Stress
Unit 6 Mindfulness at Google and Other Companies

Module 5 Mindful Movement

Mindful movement is a type of physical activity that emphasizes awareness and presence in the present moment. This can include practices such as yoga, tai chi, qigong, or simply walking with attention and intention. The goal of mindful movement is to bring awareness to the sensations of the body and to cultivate a sense of connection between the mind and body.

By practicing mindful movement, individuals can develop greater body awareness, reduce stress and tension, improve posture, and increase flexibility and balance. Additionally, the focus on the present moment can promote feelings of calm and well-being, reducing symptoms of anxiety, depression, and other mental health conditions.

Mindful movement can be practiced alone or in a group setting, and can be tailored to suit different abilities and physical limitations. It is important to approach mindful movement with a non-judgmental attitude and to listen to one's body, only moving in ways that feel comfortable and safe.

Unit 1 What is Mindful Movement?
Unit 2 Mindful Yoga Exercises
Unit 3 Alternate Yoga Sequence

Module 6 Nonviolent Communication

Nonviolent Communication (NVC), also known as Compassionate Communication, is a method of communication developed by psychologist Marshall Rosenberg. NVC is based on the principles of empathy, self-awareness, and honesty, and is designed to promote understanding and connection in interpersonal relationships.

The key components of NVC include:

  1. Observations: Making objective, non-judgmental observations about a situation or behavior.

  2. Feelings: Identifying and expressing one's own feelings in response to the situation.

  3. Needs: Identifying the underlying needs that are causing one's feelings.

  4. Requests: Making specific, positive requests for action that would meet one's needs.

By using NVC, individuals can communicate their needs and feelings in a way that is respectful and non-threatening, and can also better understand the needs and feelings of others. NVC can be used in a variety of situations, including conflict resolution, problem-solving, and building more fulfilling relationships.

Practicing NVC can help to promote greater understanding and connection, reduce stress and conflict, and improve overall well-being.

Unit 1 The Process of Communication
Unit 2 Conflict Resolution
Unit 3 Non-Violent Communication - A Language of Compassion

Module 7 Working With Resistance - Dealing with Physical and Emotional Pain

Resistance is a common experience in many areas of life, including the practice of mindfulness and self-improvement. Resistance can take the form of physical discomfort, emotional pain, or a mental block, and can make it difficult to continue with a particular activity or habit.

Dealing with resistance involves learning to work with and through it, rather than trying to suppress or ignore it. This can be done through a combination of mindfulness and self-compassion practices:

  1. Mindfulness: By bringing awareness to the resistance and observing it without judgment, individuals can gain insight into the root causes and learn to manage it more effectively.

  2. Self-compassion: Practicing self-compassion can help to reduce feelings of self-criticism and judgment, allowing individuals to approach their resistance with kindness and understanding.

  3. Gradual exposure: Gradually exposing oneself to the discomfort or pain associated with resistance can help to build resilience and reduce its impact over time.

  4. Seek support: Talking to a trusted friend, family member, or therapist can help to process and manage resistance and promote growth and healing.

Working with resistance can be challenging, but it is an important part of personal growth and the development of resilience. By approaching it with mindfulness and self-compassion, individuals can learn to navigate it more effectively and ultimately achieve their goals.

Unit 1 Mindfulness and Chronic Pain
Unit 2 Releasing the Pain Visualisation Exercise
Unit 3 Choosing to Live Well with Pain and Illness
Unit 4 22 Ways to Reduce Stress During the Workday
Unit 5 Laughter
Unit 6 The Balanced Wheel of Life Exercise
Unit 7 How to Use Laughter in Your Everyday Life
Unit 8 Mindfulness Meditation

Module 8 Mindfulness Based Cognitive Therapy

Mindfulness-Based Cognitive Therapy (MBCT) is a form of therapy that combines elements of cognitive therapy with mindfulness practices. It was developed as a means of preventing relapses in individuals with a history of depression, but has since been found to be effective in treating a range of mental health conditions.

MBCT is based on the idea that the way we think and react to experiences can play a significant role in the development and maintenance of negative emotions and mental health conditions. By teaching individuals to become more aware of their thoughts and emotions, MBCT aims to help them identify and change negative thought patterns and develop more adaptive coping strategies.

The therapy typically involves 8-12 weekly group sessions, each lasting 2 hours. Participants are taught mindfulness practices such as meditation and body scan, and are encouraged to integrate these practices into their daily lives. They are also taught cognitive techniques for managing negative thoughts and emotions, such as questioning the evidence for their thoughts and identifying alternative perspectives.

Research has shown that MBCT can be as effective as medication for preventing relapses in depression, and can also be helpful in reducing symptoms of anxiety, stress, and chronic pain. Additionally, MBCT has been found to be a long-lasting intervention, with benefits continuing long after the completion of therapy.

Unit 1 What is MBCT?
Unit 2 Outline of an Eight-Week Program

Module 9 How to Use MBSR in Your Everyday Life

Mindfulness-Based Stress Reduction (MBSR) can be a useful tool for managing stress and promoting well-being in daily life. Here are some tips for incorporating MBSR into your routine:

  1. Set aside time for mindfulness practice: Regular mindfulness practice is key to the success of MBSR. Set aside a few minutes each day to practice mindfulness techniques, such as meditation, deep breathing, or body scans.

  2. Make mindfulness a habit: Try to integrate mindfulness into your daily routine, for example, by taking a mindful walk, paying attention to your breathing while in traffic, or practicing mindful eating.

  3. Be patient and persistent: Mindfulness takes practice, and it is normal to experience distractions and difficulties in the beginning. Be patient and persistent with your practice, and know that it will get easier over time.

  4. Cultivate a non-judgmental attitude: One of the core principles of MBSR is to approach experiences with a non-judgmental attitude. Try to observe your thoughts and emotions without judgment, and instead focus on accepting them as they are.

  5. Connect with others: MBSR can be a powerful tool for building community and connection. Consider joining a mindfulness group or taking an MBSR course to connect with others and share your experiences.

By incorporating MBSR into your daily life, you can learn to manage stress, increase your resilience, and improve your overall well-being. Remember to be patient and persistent, and to approach your mindfulness practice with a non-judgmental attitude.

Unit 1 Why Worrying is a Waste of Time
Unit 2 Loving Kindness Meditation
Unit 3 Setting An Intention For the Day
Unit 4 Leaving the Stress Behind for the Day
Unit 5 Exercise on how to use MBSR in Your Everyday Life

Module 10 Setting Up Your Own MBSR Practice

To set up your own mindfulness-based stress reduction (MBSR) practice, you can follow these steps:

  1. Learn about MBSR: Read books, attend workshops, or take courses to deepen your understanding of the practice and its principles.

  2. Establish a daily meditation routine: Choose a specific time and place each day to meditate, and make a commitment to practice regularly.

  3. Practice mindfulness in daily life: Incorporate mindfulness into everyday activities, such as eating, walking, and doing household chores.

  4. Try different mindfulness exercises: Experiment with different forms of mindfulness meditation, such as body scan, seated meditation, and mindful movement.

  5. Seek support: Consider joining a local MBSR group, or finding a mindfulness teacher or therapist for guidance and support.

Remember that establishing a consistent MBSR practice takes time and dedication. Be patient with yourself and don't get discouraged if progress is slow. The benefits of mindfulness will come with consistent practice.

Unit 1 Setting Up In Practice
Unit 2 Consent Forms
Unit 3 Conclusion

Once you have gone through the course modules the next stage of the course is to complete the Final Assessment.

Final Assessment

To get to this stage you should now have completed all course modules and be ready to take your final assessment.

We would strongly advise that you read through the entire course units more than once and make relevant notes where necessary ensuring that you have absorbed all the information.

The Test

To book your exam the fee is £14.00 and will give you unlimited attempts to pass. Use the button below to book your exam.

Once you have booked the exam a link will be emailed to you within 24 hours.

Exam Results & Certifications

The course includes a FREE Digital certification which is issued within 7 – 12 working days.



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