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8-WEEK MINDFULNESS-BASED JOY PRODUCTION ONLINE COURSE


Sundays February 7 – March 28, 2021

Mindfulness is an alert, non-judgmental, and warm-hearted way of being. It can help you manage stress and develop presence, calm and joy in your life. This 8-week immersion in mindfulness meditation, self-compassion, and stress reduction is delivered live via ZOOM and includes seven 2-hour classes and a 5-hour mini retreat. We’ll form a caring practice community with skillful encouragement and accountability to support your growth. To support self-practice between classes, you will receive a practice manual (pdf) and set of guided meditation audios (mp3). Daily practice is strongly encouraged.

This 8-week course is designed to help you:
– calm the nervous system
– develop self-awareness
– develop compassion for self & others
– develop appreciation and gratitude
– integrate mindfulness into your daily life

Through regular practice of mindfulness meditation and other proven techniques over eight sessions, you will develop coping skills and healthier responses to the situations that you face. Learn healthy responses to issues including:
– worry, anxiety, fear
– sadness, depression, grief
– frustration, anger, negativity
– physical pain, tension, illness
– repetitive thoughts, poor concentration
Yet the value of mindfulness is by no means limited to stress management; it can bring much richness, appreciation, and joy to the full spectrum of your life experience.

“Very very helpful. I feel more grounded now and less affected by stressful moments.” – Mariko MJ., MBSR course, Tokyo

【Course Contents】
Week One:
– Gentle Smile
– Mindful Breathing
Week Two:
– Mindfulness of Body Sensation
– Body Scan Meditation
Week Three:
– Mindful Walking
– Gentle Stretching & Mindful Yoga
Week Four:
– Gratitude & Appreciation
– Lovingkindness Meditation: Compassion for Self & Others
Week Five:
– Mindfulness of Emotions
– Working with Difficult Emotions
Week Six:
– 5-hour mini-retreat: a flowing sequence of practices learned so far in the program, practiced mainly in silence, to develop sustained attention.
Week Seven:
– Mindful Communication
– Forgiveness of Self & Others Practice
Week Eight:
– Review of Practices
– Embodiment and Long-Term Daily Practice


During each activity, we gently investigate our inner experience as it unfolds from moment to moment. We may find this to be pleasant, unpleasant, or neutral. No matter what the experience is, we have the option of being present with it. Mindfulness is a kind of laboratory in which we see things as they are; we are not trying to achieve any particular state.

In between weekly classes, you’ll experience the benefits of mindfulness through daily self-practice assignments. These “homework” assignments are tailored to each participant and supported by guided meditation audios. We also encourage use of the free Insight Timer app to keep track of your daily practice. Then, in the following week’s class we discuss our self-practice, perhaps sharing our challenges, discoveries, and questions.

“I feel like I slowed down the pace of my daily life and that I can do things in a more relaxed way. Thanks for helping me in a stressful period of my life. I’ll keep doing it!” – Alex V., MBSR course, Tokyo

【Around the world, participants in 8-week mindfulness programs report:】
– Increasing ability to relax
– Improved self-esteem & self-control
– Deepened empathy & social harmony
– Increasing emotional well-being
– Greater enthusiasm & appreciation for life
– Improved physical health & pain reduction
– Mental clarity, improved concentration
-Growing contentment & positivity

【Schedule JAPAN STANDARD TIME】
– Sunday, February 7, 10am-12pm (2 hrs)
– Sunday, February 14, 10am-12pm (2 hrs)
– Sunday, February 21, 10am-12pm (2 hrs)
– Sunday, February 28, 10am-12pm (2 hrs)
– Sunday, March 7, 10am-12pm (2 hrs)
– Sunday, March 14, 10am-3pm* (5 hrs)*
– Sunday, March 21, 10am-12pm (2 hrs)
– Sunday, March 28, 10am-12pm (2 hrs)
FREE ORIENTATION SESSION:
– Sunday, January 31, 10am-11am (1 hr)

【This course is open to:】
– Adults of any fitness level; those with limited mobility or injury are welcome
– Those who want to start a mindfulness meditation practice
– Those who want to deepen their current meditation practice
– Those who want to integrate mindful awareness with daily life

“The class was very clear. I understood that even if my focus runs down or my mind wanders away, the practice of ‘coming back’ is key.” – Mindfulness workshop participant, Tokyo

【About the Instructor】
Patrick Mitchell, M.A., Certified MBSR Teacher

Patrick is certified by the Center for Mindfulness (Brown University) to teach MBSR (Mindfulness-Based Stress Reduction). He began his mindfulness teacher training in 2005 with Drs. Jon Kabat-Zinn and Saki Santorelli, and completed 4 teacher training intensives through the Center for Mindfulness, University of Massachusetts. 

Patrick began teaching corporate mindfulness and wellness workshops in Japan in 2009. He began practicing vipassana meditation in 2001 and has attended insight meditation retreats in Burma, India, Sri Lanka, Thailand, Japan, Canada, and the US. He is strongly committed to the discipline & joys of daily meditation practice.


“Patrick showed us how to be calm, positive, curious, honest, sometimes funny, and mindful through the course. Thank you very much!” – Mayumi K., MBSR course, Kanazawa

【Tuition: 50,000 yen】 【Tuition for course graduates (repeaters including MBSR): 40,000 yen】

【How to Apply】
If you are interested in joining this 8-Week Mindfulness Online Course:
1. Contact Patrick at tokyostressreduction@gmail.com to receive and fill out a course application.
2. Receive ZOOM link to the free orientation session. Attend the 1-hour orientation session on Sunday, January 31, 10:00am-11:00am JST.
3. Pay course tuition.
4. Receive Practice Manual (pdf) and guided meditation recordings (mp3).
5. Course begins on Sunday, February 7, 2021.

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