Classes & Workshops

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Mindfulness Meditation drop-in classes                                

  • Tuesdays (taught by Leza Lowitz), Thursdays (taught by Patrick Mitchell)
  • 7:00 am to 8:00 am
  • Location: Sun and Moon Yoga, Gotanda, Tokyo
  • Map: http://sunandmoon.jp/map/
  • Language: English with some Japanese translation
  • Class fee: 1,000 yen.

In the class, we’ll mindfully investigate breathing, body sensation, movement, and the compassionate heart. All are welcome – beginners and experienced meditators alike. A great way to start your day—mindfully!

Each class consists of:

  • Mindful Movement (10-15 minutes)
  • Guided and/or Silent Sitting Meditation (30 minutes)
  • Lovingkindness and/or Tonglen Meditation (about 10 minutes)
  • Q & A/Discussion (5-10 minutes)

Note: No reservations necessary. Class is always 1000 yen. Please pay with 1000 yen notes—no coins and no bigger bills, please. Class cards may be used as desired. Please arrive on time. We are sorry that latecomers will not be admitted as we have a buzzer system that will disturb other students. Doors open to students at 6:45, 15 minutes before class start.

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Mindfulness-Based Stress Reduction (MBSR)         Orientation Sessions:

  • Saturday, Dec 8, 2018. 9:30am-11:00am.
  • Saturday, January 12, 2019. 9:30am-11:00am.
  • To register, please contact Patrick at tokyostressreduction@gmail.com.
  • No class fee.

MBSR program Winter 2019:                                      

  • January 19, Saturday. 9:30am-12:30pm (3 hrs)
  • January 26, Saturday. 9:30am-12:00pm (2.5 hrs)
  • February 2, Saturday. 9:30am-12:00pm (2.5 hrs)
  • February 9, Saturday. 9:30am-12:00pm (2.5 hrs)
  • February 16, Saturday. 9:30am-12:00pm (2.5 hrs)
  • February 23, Saturday. 9:30am-12:00pm (2.5 hrs)
  • March 2*, Saturday. 10:00am-4:30pm (6.5 hrs)*
  • March 9, Saturday. 9:30am-12:00pm (2.5 hrs)
  • March 16, Saturday. 9:30am-12:30pm (3 hrs)
  • Location: Wesley Center, Minami-Aoyama, Tokyo
  • All-day mini-retreat: Saturday, March 2* 10:00am to 4:30pm*
  • Language: English
  • Course Tuition: 65,000 yen. Scholarships and payment arrangements available. Please contact us about making this course possible for you. Our mission is to make MBSR accessible to as many people as possible.
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Mindfulness Workshops 

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British embassy mindfulness sessions

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 digital 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:
    • Crisis Management
    • Mindfulness
    • Improve Your Posture and Ergonomics
    • Stress Management Seminar
    • Office Stretching
    • Keep Your Back, Neck, and Hands Healthy at Work
    • Office Yoga
    • Stress Reduction Practices for Office, Home, and Away
    • 8 sessions (4 English, 4 Japanese, each with unique content)

Mindfulness Tools for Educators- Introductory Workshop

  • Duration: 1 to 2.5 hours, as required. Single or multiple sessions.
  • Instructor’s Fee: Contact Patrick for a quote
  • Includes: Detailed handout for each participant: Mindfulness Tools for Educators: 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 will 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