MBSR_Course_Master_Plan.docx (intro)

MBSR_Course_Master_Plan.docx

 

PART 1: WEBSITE COPY (The Public Pages) 

  1. Home Page Hero Section (Top of Page)

Headline: Mindfulness Based Stress Reduction (MBSR) Sub-headline: Based on the Gold Standard curriculum from UMass Medical School. A self-guided path to calm, clarity, and emotional resilience. Button: Get the Course ($137) 

  1. The “Trust” Section (Middle of Home Page)

Title: The Gold Standard of Mindfulness Text: This is not just “relaxation.” This is Medicine. The curriculum taught at MBSRTraining.com is based on the world-renowned Mindfulness-Based Stress Reduction program, developed by Dr. Jon Kabat-Zinn at the University of Massachusetts Medical School in 1979. For over four decades, this 8-week protocol has been the subject of thousands of scientific studies. We haven’t reinvented the wheel. We are simply making this powerful, clinical-grade toolkit available to you in your own home. 

  1. “About Me” Page (The Final Version)

Headline: Meet Your Teacher Text: Hello, I’m [Your Name]. I am 76 years old. I have been happily married for 55 years. I am a father, a grandfather, and a teacher of Mindfulness-Based Stress Reduction.

In a world that is constantly rushing, shouting, and demanding more, I offer you a place to stop.

Why I Teach I teach because I know what it means to be human. Like you, I deal with the realities of aging. I navigate the health challenges that come with a long life. I know the worry of watching adult children navigate their own stressful careers, and the deep desire to see my grandchildren grow up in a peaceful world. I have walked through the fires of loss—losing my father young, losing a son, and losing a career. I know grief. But I also know resilience. Through 55 years of marriage and decades of meditation practice, I have learned one undeniable truth: Peace is not the absence of trouble. Peace is the ability to remain grounded in the midst of trouble.

The Method: Why MBSR? I did not invent the tools I teach. I chose them because they are proven. The curriculum at MBSRTraining.com is faithful to the original Mindfulness-Based Stress Reduction program developed by Dr. Jon Kabat-Zinn at the University of Massachusetts Medical School in 1979.

A Note to the “Sandwich Generation” While I work with everyone, I have a special place in my heart for those of you currently squeezed between raising children and caring for aging parents. I see you. I see the weight you carry. My goal with this training is to give you a tool that helps you carry that load with more grace and less pain.

 

Welcome. It is an honor to walk this path with you.

 PART 2: AUDIO SCRIPTS (To Record on Phone)

Script 1: The 90-Second Body Scan (For the Freebie)

“Hello, and welcome. This is a short practice to help you drop out of your head and into your body. You can do this anywhere. Take a gentle breath in… and a long breath out. Bring your attention to your feet. Feel the soles of your feet making contact with the floor. You are held. Now, move your attention to your shoulders. On your next out-breath, simply let the shoulders drop. Let the tension drain out down your arms and out through your fingertips. Finally, bring your attention to your hands. Soften the palms. Let the fingers uncurl. There is nothing you need to hold onto right now. Take one more deep breath… filling the whole body… and letting it go. Notice how you feel now, compared to 90 seconds ago. Thank you for practicing.”

Script 2: The S.T.O.P. Practice (For Module 3)

“This is the S.T.O.P. practice for moments of stress. S — Stop. Just stop what you are doing. Put things down. T — Take a Breath. Feel the breath moving in… and out. Anchor yourself here. O — Observe. What is happening inside you? Is your jaw tight? Are you angry? Just notice it. Don’t fix it. P — Proceed. Now that you have paused, ask yourself: ‘What is the most skillful thing to do next?’ Move forward with awareness.”

 PART 3: THE COURSE CURRICULUM (Modules 1-8)

Module 1: Awakening from Automatic Pilot

  • Theme: There is more right with you than wrong with you.
  • Core Article: “Waking Up.” (We spend 50% of our lives lost in thought. Mindfulness is shifting from ‘Doing’ mode to ‘Being’ mode).
  • Practices: The Raisin Eating Exercise (Mindful Eating), The Body Scan.
  • Homework: Routine Activity (Brush teeth with 100% focus).

Module 2: The Body & Perception

  • Theme: How we see things determines how we react.
  • Practices: Mindful Standing Movement (Mountain Pose, Reaching for Sky, Shoulder Rolls).
  • Homework: The Calendar of Pleasant Events (Record one small joy per day: sun on face, coffee smell).

 Module 3: The Power of Pause (Stress)

  • Theme: Reaction vs. Response.
  • Concept: “Between stimulus and response there is a space.” We want to widen that space.
  • Practices: The S.T.O.P. Method.
  • Homework: The Calendar of Unpleasant Events (Notice the physical signs of stress: tight chest, heat).

 Module 4: Mindful Communication

  • Theme: Inner and Outer Talk.
  • Inner Work: Meeting the “Inner Critic.” Naming the voice (The Judge).
  • Outer Work: Mindful Listening (Listening to words, body language, and your own reactions).
  • Homework: Tone of Voice Check (How do I speak to myself when I make a mistake?).

 Module 5: Mindfulness & Physical Pain

  • Theme: Pain is inevitable; Suffering is optional.
  • Concept: The Two Arrows. (First Arrow = The Injury. Second Arrow = The mental resistance “I hate this”).
  • Practice: Softening around the sensation. Breathing into the discomfort rather than bracing against it.

 Module 6: Dealing with Emotions

  • Theme: You are the Sky; Emotions are the Weather.
  • Concept: We don’t try to stop the storm; we make space for it.
  • Tool: R.A.I.N. (Recognize, Allow, Investigate, Nurture).
  • Homework: Somatic Mapping (Where do I feel anger in my body? Where do I feel sadness?).

 Module 7: Compassion & Loving Kindness

  • Theme: You cannot pour from an empty cup.
  • Concept: Metta (Loving Kindness) is an intention, not a feeling.
  • Practice: Circles of Compassion (Self -> Loved One -> Stranger -> Difficult Person -> All Beings).
  • Homework: Secret Kindness (Wishing strangers well while standing in line).

Module 8: The Rest of Your Life

  • Theme: The 8th week lasts forever.
  • Concept: Mindfulness is not a pill you take once. It is a hygiene practice like brushing teeth.
  • Toolbox: Review of all tools (Body Scan for sleep, STOP for panic, RAIN for emotion).
  • Closing: “The Art of Beginning Again.” (If you stop practicing, just start again. No guilt).

How to Save This:

  1. Select all the text above (from “PART 1” down to here).
  2. Copy it.
  3. Open Microsoft Word.
  4. Paste it.
  5. Save the file as MBSR_Course_Master_Plan.

 

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