Classes & Workshops

TMC 1-day retreat group 2

MBSR Online program Fall 2020:

Schedule Japan Standard Time:

  • Sunday, Sept 6. 10:00am-11:30am (1.5 hrs) ORIENTATION (free of charge; required before joining course)
  • Sunday, Sept 13. 10:00am-13:00pm (3 hrs) CLASS 1
  • Sunday, Sept 20. 10:00am-12:30pm (2.5 hrs) CLASS 2
  • Sunday, Sept 27. 10:00am-12:30pm (2.5 hrs) CLASS 3
  • Sunday, Oct 4. 10:00am-12:30pm (2.5 hrs) CLASS 4
  • Sunday, Oct 11. 10:00am-12:30pm (2.5 hrs) CLASS 5
  • Sunday, Oct 18. 10:00am-12:30pm (2.5 hrs) CLASS 6
  • Sunday, Oct 25. 10:00am-16:00pm (6 hrs) *ALL-DAY MINI RETREAT*
  • Sunday, Nov 1. 10:00am-12:30pm (2.5 hrs) CLASS 7
  • Sunday, Nov 8. 10:00am-13:00pm (3 hrs) CLASS 8

Schedule Pacific Daylight Time (for West Coast of North America):

  • Saturday, Sept 5. 18:00pm-19:30pm PDT (1.5 hrs) ORIENTATION (free of charge; required before joining course)
  • Saturday, Sept 12. 18:00pm-21:00pm PDT (3 hrs) CLASS 1
  • Saturday, Sept 19. 18:00pm-20:30pm PDT (2.5 hrs) CLASS 2
  • Saturday, Sept 26. 18:00pm-20:30pm PDT (2.5 hrs) CLASS 3
  • Saturday, Oct 3. 18:00pm-20:30pm PDT (2.5 hrs) CLASS 4
  • Saturday, Oct 10. 18:00pm-20:30pm PDT (2.5 hrs) CLASS 5
  • Saturday, Oct 17. 18:00pm-20:30pm PDT (2.5 hrs) CLASS 6
  • Saturday, Oct 24. 18:00pm-12:00am PDT (6 hrs) *ALL-DAY MINI RETREAT*
  • Saturday, Oct 31. 18:00pm-20:30pm PDT (2.5 hrs) CLASS 7
  • Saturday, Nov 7. 17:00pm-20:00pm PST (3 hrs) CLASS 8
  • Language: English
  • Course Tuition: 60,000 yen
  • Repeaters Fee/リピーター料金 (for MBSR graduates): 50,000 yen
  • ALL-DAY MINI RETREAT Drop in Fee (for MBSR graduates not taking the full course) Sunday, Oct 25: 3,000 yen
  • Free orientation session (required before joining course) on Sunday, Sunday, Sept 6. 10:00am-11:30am (1.5 hrs). Find out if the 8-week MBSR program is a good fit for you.
  • Course Registration page: https://tokyo-mindfulness-center.jp/lib/product/mbsr-patrick-mitchell-2020-fall/
  • Contact Patrick at tokyostressreduction@gmail.com for more information

MBSR is a systematic training in mindfulness meditation and other simple tools that can help you manage stress and discover your own reserve of inner peace. The course helps you integrate mindfulness in your daily life through 8 weekly classes, daily practice assignments, and a day-long mini retreat.

This MBSR course is modeled on the program developed by Dr. Jon Kabat-Zinn at the UMass Stress Reduction Clinic, where it has been completed by more than 24,000 people since 1979.

Issues that might bring you to MBSR:

    • Low motivation
    • Work-related problems
    • Sadness, depression, grief
    • Worry, anxiety, fear
    • Unhealthy behaviors
    • Frustration, anger, negativity
    • Physical pain, tension, illness
    • Repetitive thoughts, poor concentration
    • Isolation, cultural maladjustment
    • Relationship/communication difficulties

Participants also join the MBSR course to strengthen their existing mindfulness meditation practice.

Looking for relief?

MBSR teaches you how to meet yourself, and your experience, in a new way. Through regular practice of mindfulness meditation and other proven techniques over nine sessions, you will develop coping skills and healthier responses to the situations that you face. 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.

MBSR includes guided instruction in:

  • mindful breathing
  • mindfulness of body sensation (body scan)
  • mindful walking
  • gentle stretching & mindful yoga
  • loving kindness (compassion) meditation
  • mindful communication exercises & group dialogue
  • sustained mindfulness in a day-long “mini retreat”

These simple, powerful tools can help you manage stress and discover your own reserve of inner peace. Mindfulness-based stress reduction methods have been shown to reduce anxiety, depression, and pain, and are highly respected in Western medicine and psychology as complementary forms of healing.

The MBSR program is suitable for adults of any fitness level; those with limited mobility or injury are welcome.

Around the world, participants in the MBSR program 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

Program structure:

  • MBSR is an intensive course requiring strong commitment to daily practice and growth. The goal is your own healing and well-being.
  • Eight (2.5-3 hour) online classes and an all-day (6-hour) retreat
  • Daily home practice assignments of 45-60 minutes deepen your understanding and help you integrate the practices in daily life.                                      
Free MBSR Online Orientation Session:
  • Attendance at a free online orientation session is required before joining the MBSR course. This is an opportunity to learn more about the program and commitment, experience mindfulness meditation, and meet the instructor. The orientation is free and carries no obligation to join the course.   
  • Date/Time: Sunday, Sept 6. 10:00am-11:30am (JST) = Saturday, Sept 5. 18:00pm-19:30pm (PDT)
  • Course Registration page: https://tokyo-mindfulness-center.jp/lib/product/mbsr-patrick-mitchell-2020-fall/
  • Contact Patrick at tokyostressreduction@gmail.com for more information

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Mindfulness Retreats

  • One-Day Mindfulness Retreat:
      • A flow of guided and silent practices will help you decompress, deepen your meditation, and relax in the loving heart of wisdom. Day includes:
      • sitting meditation 
      • walking meditation
      • mindful yoga 
      • lovingkindness (metta) meditation
      • mindful eating and drinking
      • mindful listening and speaking
      • cultivating and savoring the enjoyment in our practice 
      • strategies for developing mindfulness and concentration  
      • contemplating nature in an urban green space (weather permitting)
      • Retreat held mainly in noble silence to enhance self-awareness and peripheral awareness. Suitable for those with some mindfulness meditation experience, MBSR, MBCT, etc. 

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Mindfulness Workshops 

  • Duration: 1 to 3 hours, full days as required
  • Location: Your studio, group, or office in greater Tokyo
  • Instructor’s Fee: Contact Patrick for a quote
  • Topics:
  • WELL Building Standard and Mindfulness Theory & Practice: The WELL Building Standard is a rating system that assesses ten aspects of building design to optimize the environments in which people live and work. Since research shows that Mindfulness positively impacts physical and mental well-being, it is one of WELL’s recommended strategies. This bilingual workshop includes presentations on the WELL Standard and a Brief History of Mindfulness, guided mindfulness practices, and Q&A/discussion.
  • Introduction to Mindfulness: 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 a two-hour introduction to mindfulness meditation. We’ll practice four forms of mindfulness meditation: awareness of body sensation, awareness of breathing, mindful movement, and lovingkindness (to develop friendliness and compassion).
  • Mindfulness from the Living Room to the Laboratory: Personal Practice and Objective Science: As an integral part of the 2500-year tradition known as Buddhism, mindfulness meditation has been practiced, investigated, and refined by millions of people over many centuries. In recent decades mindfulness has been introduced around the world in secular (non-religious) environments such as hospitals, schools, workplaces, professional sports, even prisons and the military. Meanwhile, contemporary scientists interested in broader applications of mindfulness in society have been engaged in research of their own. What do hundreds of rigorous studies on mindfulness reveal? What are the measurable effects of mindfulness on physical and mental health? This workshop will clarify several of the most compelling findings about mindfulness from contemporary science. We will discuss specific brain areas that are stimulated by mindfulness practice, engage in sitting and walking meditation to shape our own brains for the better, and review evidence that mindfulness can positively impact our relationships and daily behavior.
  • One-Pointed Concentration and Wide-Open Awareness: Meditation is a natural and delicate balancing act. It requires two complementary qualities of mind: concentration and mindfulness. Concentration is the power or force that locks our attention on a single item or task. It does the hard work of keeping the mind on one thing. Mindfulness is the awareness that notices when our attention has strayed. It gently and patiently guides us back to our chosen point of concentration. Mindfulness is warm-hearted, infinitely interested in the present moment, and without any expectation of perfection. In this workshop we’ll practice sitting and walking meditation to develop these valuable qualities of mind.
  • Mindfulness of Body Sensation: Like the breathing cycle, the body is ever-present. Consequently our physical frame makes an excellent object of meditation and there are a large number of mindfulness practices that deal with body sensation. In this workshop we will:
    • investigate layers of sensation including contact, movement, and temperature
    • survey gross and subtle sensation in the major body systems
    • engage in a detailed scan/sweep of body sensation, and
    • alternate sitting periods with mindful walking.
    • Come join us and develop awareness of physical sensation, which is of course applicable across all your meditative, yogic, and daily activities. Beginners and those with experience are welcome.
  • Mindfulness of Breathing: In this workshop we’ll survey the breath as an anchor of meditation. Focusing our attention on specific body areas while breathing in a relaxed manner is a reliable way to calm the emotions, increase body awareness, and develop concentration.
  • Mindfulness = Awareness + Kindness: A simple formula for mindfulness is Awareness + Kindness. In this workshop we’ll explore mindfulness as a means to develop awareness of body sensation, thoughts, and emotions in the present moment, and kindness towards ourselves and others. Practices include:
    • mindfulness of breathing
    • mindfulness of physical sensation (body scan)
    • mindful walking
    • mindful eating
    • mindful yoga (gentle stretching as meditation)
    • metta (lovingkindness meditation)
    • During each of these activities, 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.

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Corporate Training: Stress Management, Mindfulness, and Wellness for Professionals

  • Duration: 1 to 3 hours, as required
  • Location: Your workplace or company in greater Tokyo
  • Number of Participants: up to 35
  • Instructor’s Fee: Contact Patrick for a quote
  • Content: Stress can negatively affect workers’ health, relationships, and performance. It is therefore a company-wide concern. This training is an opportunity to take a break from our deadlines and devices, and come into intimate contact with our simple physical sensations and natural breathing. Experiencing the flow of life in the present moment, we become relaxed and alert. We leave refreshed and ready to apply ourselves to projects and daily life with renewed vigor. De-stressing individually and as a group is one of the best ways to develop company culture and performance. In the workshop we will explore several practices that are clinically proven to reduce stress and develop well-being.
  • Client requests have included:
    • Mindfulness Training
    • Stress Reduction Practices for Office, Home, and Away
    • Stress Management Seminar
    • Heartfulness and Self-Compassion
    • Self-Care for Optimal Health
    • Office Yoga
    • Office Stretching
    • Gentle Stretching
    • Mindful Movement
    • Mindful Communication
    • Working with Emotions
    • Crisis Management
    • Mindfulness Theory and Practice
    • 8-Session Mindfulness Series
    • One Day Mindfulness Retreat
    • One-Pointed Concentration and Wide-Open Awareness
    • Improve Your Posture and Ergonomics
    • Keep Your Back, Neck, and Hands Healthy at Work
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Mindfulness Tools for Educators – Introductory Workshop

  • Duration: 1 to 3 hours, as required.
  • Instructor’s Fee: Contact Patrick for a quote
  • Includes: Detailed handout for each participant: Mindfulness Games and Activities for Students of All Ages
  • Content: This workshop presents a wealth of ideas and experience in the practice of mindfulness as applied to education. Mindfulness essentially means being aware of what we are doing, as we are doing it, and observing non-judgmentally. The practice is relevant in education because learning and teaching always occur in the present moment, so the more present we become, the better we learn and teach. Coming more fully into the present connects us with our inner guidance and wisdom, our creative flow, and the infinite field of possibility. It also optimizes cognitive function, emotional intelligence, and physical health. Mindfulness is really a meta-educational tool for all occasions. In the workshop we explore mindfulness games and activities suitable for preschoolers through senior high school students. Most of the practices can be adapted to suit any particular group of students, and will complement the study of any subject. And, because mindfulness is a universal human capacity, the practices will be equally interesting for teachers, administrators, and parents.
  • Topics include:
    • Physical Senses
    • Breathing
    • Movement
    • Feeling (emotion)
    • Thinking
    • Self-Knowledge
    • Mindfulness of Speech
    • Reading with awareness
    • Social awareness
    • Environmental awareness