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8-WEEK MINDFULNESS IMMERSION ONLINE COURSE (LIVE) 

Welcome! 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.

Join us for an 8-week immersion in mindfulness meditation, self-compassion, and stress reduction. The course is delivered live via ZOOM and includes seven 90-minute classes and a 4.5-hour mini retreat. We’ll form a caring practice community with skillful encouragement and accountability to support your growth. Maximum 20 participants. To support your self-practice between classes, you will receive a practice manual and set of guided meditation audios.

Classes will be held online, Sunday mornings Japan Standard Time = Saturday evenings Pacific Daylight Time (West Coast of North America). 

This 8-week course is designed to help you: 

  • calm the nervous system
  • develop self-awareness
  • develop compassion for self & others
  • integrate mindfulness into your daily life  

The program teaches you how to meet yourself, and your experience, in a new way. 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

Each weekly 90-minute class includes guided instruction in:

  • Healthy Breathing
  • Mindfulness Meditation
  • Kindness & Compassion
  • Gentle Stretching/Mindful Yoga
  • Mindful Communication  

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.

Daily self-practice assignments:】

In between weekly classes, you’ll experience the benefits of mindfulness through daily self-practice. 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, fall 2017

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
  • Ability to slow down & experience life moment by moment
  • Growing contentment & positivity

【Schedule JAPAN STANDARD TIME】

  • Sunday, October 11, 10:00am-11:30am (1.5 hrs)
  • Sunday, October 18, 10:00am-11:30am (1.5 hrs)
  • Sunday, October 25, 10:00am-11:30am (1.5 hrs)
  • Sunday, November 1, 10:00am-11:30am (1.5 hrs)
  • Sunday, November 8, 10:00am-11:30am (1.5 hrs)
  • Sunday, November 15, 10:00am-14:30pm* (4.5 hrs)*
  • Sunday, November 22, 10:00am-11:30am (1.5 hrs)
  • Sunday, November 29, 10:00am-11:30am (1.5 hrs)
  • FREE ORIENTATION SESSION: Sunday, October 4, 10:00am-11:00am (1 hr) 

【Schedule PACIFIC DAYLIGHT TIME – NORTH AMERICA】

  • Saturday, October 10, 18:00pm-19:30pm (1.5 hrs)
  • Saturday, October 17, 18:00pm-19:30pm (1.5 hrs)
  • Saturday, October 24, 18:00pm-19:30pm (1.5 hrs)
  • Saturday, October 31, 18:00pm-19:30pm (1.5 hrs)
  • Saturday, November 7, 18:00pm-19:30pm (1.5 hrs)
  • Saturday, November 14, 18:00pm-22:30pm* (4.5 hrs)*
  • Saturday, November 21, 18:00pm-19:30pm (1.5 hrs)
  • Saturday, November 28, 18:00pm-19:30pm (1.5 hrs)
  • FREE ORIENTATION SESSION: Saturday, October 3, 18:00pm-19:00pm (1 hr) 

【Course Contents】

Week One:

  • Gentle Smile
  • Mindful Breathing 
  • Deep Breathing 

Week Two:

  • Mindfulness of Body Sensation
  • Body Scan Meditation 
  • Sensory awareness

Week Three:

  • Mindful Walking
  • Self-Massage
  • Gentle Stretching & Mindful Yoga

Week Four:

  • Gratitude & Appreciation
  • Lovingkindness Meditation: Self-compassion
  • Lovingkindness Meditation: Compassion for Others

Week Five:

  • Mindfulness of Emotions
  • Working with Difficult Emotions
  • Mindfulness of Thoughts and the Mind

Week Six:

  • 4.5-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
  • Hindrances to Practice

【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

【Cost】

37,500 yen. A certificate of completion will be issued to those who have attended and successfully completed all sessions.

【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 training intensives through the Center for Mindfulness, University of Massachusetts. 

He began teaching corporate mindfulness and wellness workshops in Japan in 2009. Clients include Akamai Japan, American Chamber of Commerce in Japan, BNP Paribas Securities Japan, British Embassy in Tokyo, British Consulate-General Osaka, Bentley Motors Japan, Credit Agricole Securities Asia, Credit Suisse Securities, Dow Chemical Japan, Dow Jones Japan, Dow Toray, Hilton Worldwide (Legal Department), Manulife Japan, Mayer Brown GJBJ, Merrill Lynch Japan Securities, Morgan Stanley Japan, NATIXIS Japan Securities, Societe Generale Securities, 20th Century Fox Japan, UBS Group AG, and Woonerf Inc.

He has a Master’s degree in Contemplative Education from Naropa University in Colorado and has taught mindfulness and stress reduction workshops at Hitotsubashi University, Montessori School of Tokyo, Tokyo International School, Tokyo English Lifeline (TELL), Tokyo Mindfulness Center, Sun & Moon Yoga, and M Yoga Kanazawa.

Patrick 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 and 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

【How to Apply】

If you are interested in joining the 8-week Mindfulness Immersion:

  1. Contact Patrick at: tokyostressreduction@gmail.com
  2. Fill out a course application 
  3. Schedule a 30-minute free Zoom orientation session 
  4. Pay course tuition
  5. Receive Practice Manual (pdf) and guided meditation recordings (mp3)
  6. Course begins on Sunday, October 11, 2020

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