It only takes a moment’s reflection to see how our own wellbeing benefits others in our daily lives.  When I am calm, kind, and genuinely curious about myself, I can approach others in the same way.  Mindfulness Based Stress Reduction (MBSR) was developed by Jon Kabat Zinn at the University of Massachusetts Medical School  four decades ago to  teach people to access their natural capacity for focused attention and compassion through the skills of mindfulness meditation.   Research in the past 30 years has concluded that chronic stress erodes our wellbeing mentally and physically.  Fortunately, we also know through research that stress can be addressed and reduced with instruction and practice.

Mindfulness Based Stress Reduction (MBSR) is an evidence-based eight week program aimed at learning, through a variety of meditation approaches, to more fully occupy our lives, clarifying our stress patterns and discovering new ways to address these patterns.

Winter 2020 MBSR will begin with a required Orientation session on January 28, 2020, 6:00pm-7:30pm. at The Clearing, a meeting space at True North Health Care, 514 Beltrami Ave., Bemidji.  This will be a chance to preview MBSR, meet the other people interested in the class, and to get enough information to make an informed choice about signing up for the 8-week course.

Click here for the Winter 2020 Schedule, and links to pre-registration.

Registration is now open for Fall, 2019 Mindfulness Based Stress Reduction (MBSR)

Mindfulness Based Stress Reduction (MBSR) is an 8 week, evidence-based course that, for 35 years, has offered training in the skills that are needed to slow down, pay attention, and be your best self.  Stress is reduced, and everyday functioning is improved. The course has benefitted hundreds of people in the Bemidji area over the past 12 years, and many thousands worldwide.  MBSR teaches  focused attention, moment to moment presence, compassion, and gentle persistence through various meditation approaches.  As these skills are acquired, they become resources that are available anywhere in your life,  including work!

A limited number of partial scholarships are offered to area teachers through Peacemaker Resources.  To apply for this scholarship, click here.

Any adult, young or old, can benefit from this class!

To see the Fall 2019 class schedule click here

To access registration materials forms, click here

To assure your place in class, pre-registration is encouraged!

Registration is now open for Fall, 2019 Mindfulness Based Stress Reduction (MBSR)

Mindfulness Based Stress Reduction (MBSR) is an 8 week, evidence-based course that, for 35 years, has offered training in the skills that are needed to slow down, pay attention, and be your best self.  Stress is reduced, and everyday functioning is improved. The course has benefitted hundreds of people in the Bemidji area over the past 12 years, and many thousands worldwide.  MBSR teaches  focused attention, moment to moment presence, compassion, and gentle persistence through various meditation approaches.  As these skills are acquired, they become resources that are available anywhere in your life,  including work!

A limited number of partial scholarships are offered to area teachers through Peacemaker Resources .

Any adult, young or old, can benefit from this class!

To see the Fall 2019 class schedule click here

To access registration materials forms, click here

To assure your place in class, pre-registration is encouraged!

It’s that time again!  The MBSR curriculum includes an all-day guided silent retreat where skills are reviewed and renewed.   Everyone who has taken MBSR in the past is invited to join in this day of silent mindfulness practice free of charge! Click Here  for details about the retreat

People have many surprising experiences when first practicing the body scan.  Have you ever “zoned out” or slept while doing the body scan?  Felt bored or impatient?  Or been  uncomfortable with a particular area of the body?  These feelings are likely the very same things that come up daily at home, work or play.  You may view them as “problems” when they affect or interfere with your daily agenda. Who needs sleepiness when trying to study… Or knee pain when walking the dog…. Or low back pain when trying to fix the vacuum cleaner?

Body scan practice is an invitation to explore body experience as it is, without being colored by an agenda, goal or competing activity. This is why it is important to begin the body scan by remembering that during the body scan, there is nothing to do but show up, moment by moment, observing, learning, and witnessing  experience as it unfolds. There really is no more to it.

Explore this moment through body scan meditation!

MBSR Class is currently working with body scan practice. The body scan, like most things we find daunting, is just a series of moments, and moments themselves aren’t all that complicated.  These are my left toes….this is my right knee….these are my fingertips….this is my chin.

But let’s be realistic.  Most of us are not used to the body scan’s pace (really slow)  or the subject matter (this body).  We often face the unfamiliar with a worried quality of mind, like:   “I’m not used to this–I’ve got all this other stuff to do…..this is really wacko…what will people think….jeeminy how long is this going to take”….fill in the blanks for yourself.   How can we work skillfully with our thinking to make the body scan more accessible?

One way is “beginner’s mind”….deciding to approach each moment (ie. right knee, now) as if for the very first time, with openness and curiosity.  Like this:

“Hmmm, what is going on in this knee right now?”

Forget how goofy this may sound….remember you don’t have to justify it to anyone, and your MBSR classmates, (past present and future) are in it with you!

Another way to work skillfully with thinking  is simply to notice thoughts  as they arise…( a story, a memory, a grocery list…) and, gently redirect attention back to body scanning:

“What is happening here with this knee?  What is happening here with this hip?  And what are we having for dinner?…..oops, what is happening here with this hip?…..pork chops? baked or grilled….gravy would sure taste good….. oops, now what is here in the hip?…….etc.”

Simple but not easy!  That is why we practice in class.  And why we practice with recorded instructions at home.  Hang in there…….the body scan has much to teach.  New skills will emerge.

Try a body scan here:

Art credit:  achurchforstarvingartists.com

Reposted 2-19-19

MBSR Class is currently working with body scan practice. The body scan, like most things we find daunting, is just a series of moments, and moments themselves aren’t all that complicated.  These are my left toes….this is my right knee….these are my fingertips….this is my chin.

But let’s be realistic.  Most of us are not used to the body scan’s pace (really slow)  or the subject matter (this body).  We often face the unfamiliar with a worried quality of mind, like:   “I’m not used to this–I’ve got all this other stuff to do…..this is really wacko…what will people think….jeeminy how long is this going to take”….fill in the blanks for yourself.   How can we work skillfully with our thinking to make the body scan more accessible?

One way is “beginner’s mind”….deciding to approach each moment (ie. right knee, now) as if for the very first time, with openness and curiosity.  Like this:

“Hmmm, what is going on in this knee right now?”

Forget how goofy this may sound….remember you don’t have to justify it to anyone, and your MBSR classmates, (past present and future) are in it with you!

Another way to work skillfully with thinking  is simply to notice thoughts  as they arise…( a story, a memory, a grocery list…) and, gently redirect attention back to body scanning:

“What is happening here with this knee ?  What is happening here with this hip?  And what are we having for dinner?…..oops, what is happening here with this hip?…..pork chops? baked or grilled….gravy would sure taste good….. oops, now what is here in the hip?…….etc.”

Simple but not easy!  That is why we practice in class.  And why we practice with recorded instructions  at home.  Hang in there…….the body scan has much to teach.  New skills will emerge.

Try a body scan here:

Art credit:  achurchforstarvingartists.com

Tuesday, February 5, 2019

Morning Class meets 9:00am-11:30am  (open)

Evening Class meets 6:00pm-8:30pm  (full)

The Clearing   True North Health Care       514 Beltrami Ave.    Bemidji, MN         

Orientation is an important part of MBSR.  It is your opportunity to review the history and content of the class and to meet the other people who will be practicing with you during the 8 weeks.  Because the effectiveness of MBSR requires a wholehearted commitment, this Orientation session helps you make a final decision about taking the class.                                                                                                                 

Be sure to fill out and bring all pre-registration forms to class on the 5th.  They can be found by clicking here   

I will bring paper copies for anyone who has trouble downloading these forms.  You will receive an Orientation Packet and access to the Weekly Class Assignments page when we meet on February 5.  Please feel free to email me with any questions…geriwilimek@gmail.com.  I am very eager to begin Winter 2019 MBSR!

Orientation for Winter MBSR (6;00-7:30PM Tuesday January 29th) has been canceled due to hazardous weather.  Stay tuned for more information about the backup plan, which will be to combine Class #1 with Orientation.  See you all February 5, 2019 at your appointed class times 9:00am for Day class and 6:00 for Evening class.  If you have talked to me about being in the class, but have not pre-registered, please do so before 2-5-19.  Go to MBSR Registration for full instructions.   If you have not contacted me about taking the evening class, please note that the evening class is full.

There are still openings for morning MBSR  9:00am-11:30am Tuesdays through February and March 2019!  Go to MBSR Registration  to Pre Register!

2019 Winter MBSR is now scheduled!  There are both morning and evening classes available this winter.  Consider a gift for yourself, a family member or a friend.

CLICK HERE  for more the Winter Class Schedule.  CLICK HERE for  Pre Registration.   Email the instructor, Geri Wilimek, at geriwilimek@gmail.com