Pre Course Orientation
Before We Begin
Your one-to-one orientation conversation for the 8-week MBSR program
Before the group starts, I meet with each participant for a short one-to-one conversation on phone or Zoom(usually 10-15 mins). It is a chance for us to get to know each other, for you to ask anything you like, and for us to decide together whether this is the right moment for you to take the course.
Once you have booked, I will be in touch to find a time that suits you. Please treat this meeting as part of enrolling rather than an optional extra. At the end of our conversation I will let you know whether I feel the program is a good fit for you right now. If we agree that it is not, you will receive a full refund.
Is this the right time for you?
MBSR is an intensive program, and there is no quick fix here. It asks for real commitment and active involvement, and at times it can be uncomfortable. Turning our attention inwards takes a certain amount of steadiness, and sometimes it is kinder to give ourselves some breathing room first.
The following circumstances may mean it is wiser to wait for a later course:
• a recent bereavement
• early recovery from addiction
• depression that is current and has not yet responded to treatment
• a recent episode of psychosis
This is never a judgement about you. It simply reflects that the program works best when you have enough support and stability to meet what comes up.
Notes and medication
I may jot down a few short notes during our conversation to help me support you well, such as “looking after a relative”, “new baby” or “very demanding job”. These are kept [securely, in a locked place] and are destroyed when the 8 weeks are over.
If you take medication, please carry on as prescribed and speak to your doctor before changing anything while you are doing the program.
What we will talk about
How the course works. The classes are experiential rather than lecture-style: you learn by doing. After a guided practice, you will be invited (never required) to share what you noticed. It might be that your mind was very busy, you drifted off, your body felt restless, or you were mentally writing a shopping list. None of this is a mistake. Over the eight weeks, we practise noticing where the mind has gone and returning, again and again, with kindness.
Attendance. Each week builds on the one before, so being there matters. If you already know you will miss more than one session, it is better to join a later course. If you cannot make a class or will be late, please let me know, and I will tell the group that you have been in touch. Once the course has started, no new participants join, and this consistency helps the group feel settled and connected.
Home practice. This is an immersion course, and the time you spend between sessions is a big part of it. Expect to practise for 30–45 minutes a day across all eight weeks. Together we will think about when and where that can realistically fit into your days. Small, steady, daily practice gradually builds our ability to meet life’s ups and downs more wisely.
Your reasons for coming. I would like to hear what has brought you to the course, what is stressful in your life at the moment, and any mental health difficulties you have now or have had in the past. Sharing this helps me look after you properly.
Your questions. This is the moment to ask anything at all.
Difficulties you might meet along the way
Almost everyone hits a rough patch at some point. You might feel the practices are too hard, that you are doing it wrong, or that there is no point continuing. Around the middle of the course, disappointment often appears because nothing seems to be changing. The mind may start comparing you with other people in the group. If you live with anxiety, sitting with a racing mind can itself feel stressful, and if your mood is low, stopping can feel tempting. We will talk about these possibilities in advance so they are less surprising if they arrive.
Possible risks
Physical. The mindful movement sessions are not yoga, although people sometimes expect them to be. The guidance offered is an invitation, not an instruction, and you choose how much or how little to do. I can adapt movements to suit your body.
Emotional. Slowing down can bring up feelings we have been too busy to notice, such as sadness, grief, fear, shame or memories of difficult experiences. It is important to me that you have support around you and that you are willing to seek extra help if you need it. You are welcome to contact me between classes if you are struggling, and you may also want to involve your GP or therapist.
Relational. As you change, the people around you may need time to adjust. You may notice yourself becoming more compassionate, more assertive, or answering “yes” or “no” differently than you used to.
Possible benefits
People who complete the program often describe some of the following:
• sharper attention and concentration
• a calmer mind, a greater sense of balance and steadier wellbeing, as they get to know how their mind works and how it can get caught up in or avoid difficulty
• new ways of handling stress, pain and hardship, and less automatic reacting
• more kindness towards themselves and better self-care
• better relationships
• some report physical benefits too, such as better sleep, less pain and stronger immunity
Research suggests that mindfulness programs can help reduce symptoms of low mood and anxiety, though results vary from person to person.
What is mindfulness?
Jon Kabat-Zinn, who founded MBSR, describes mindfulness as paying attention on purpose, in the present moment. In this course we bring curiosity, kindness and a basic friendliness to whatever we find, pleasant or otherwise. We notice how often the mind drifts into the past or the future, and we practise bringing it back gently but firmly to now. Going round and round in repetitive thinking pulls us out of our lives, and mindfulness is a way of waking up to them.
To think about before we speak
• What is drawing me to this course right now?
• Where in my day could I realistically practise for 30–45 minutes?
• Who or what supports me if things feel hard?
• What questions or worries do I have?
Caroline Murphy · Your Gentle Voice