MINDFULNESS

MINDFULNESS-BASED stress reduction

MBSR (Mindfulness-Based Stress Reduction) is an 8-week program designed by the world-renowned Prof. Jon Kabat Zinn at the University of Massachusetts Medical School. Since its first inception in 1979, it has become a widely accepted, evidence-based intervention adapted for a wide range of conditions such as chronic pain, stress and anxiety.

Program
The approach is experiential and is influenced by different methodologies taken from cognitive science, neuroscience, physiology and contemplative practices. Each session is focused on a specific theme providing an opportunity to explore gentle movement and reflect on personal experiences. This mindfulness-based course it’s not only about training sustained attention. The awareness gained through an open-hearted inquiry of the present moment, including bodily sensations, emotions and mental states, will help participants to adopt wiser choices and to relate differently to stressful situations. This self-caring attitude will naturally increase their general sense of health and well-being.


Teacher
Teresa Ranieri has been practicing meditation since 1988 and teaching MBSR since 2016 after attaining her Teacher Training Certification with the Mindful Academy in 2015. She has an extensive background in performing arts and as her practice of mindfulness grew, powerfully transforming her own life, she shifted her professional focus to teaching mindfulness-based programs in different social contexts. She holds a Master's degree in Pedagogy and Movement Research at the Bruckner University (A) and she is currently completing the Masters Programme for Mindfulness-Based Approaches at the Psychology Department at Bangor University (UK).

The Course
Teresa teaches the MBSR course one-to-one or in small groups, in-person or online via Zoom. The group meets each week for a 2-hour and 30-minute session. The course also includes an intensive 6-hour session (date will be discussed with the group) for a total of 26 hours.

MINDFUL EATING
conscious living

An interactive online and in-presence 8-week programme taught by Teresa Ranieri.

Have you ever wished you could relax and enjoy eating free from restrictive diets, guilt or anxiety? 

With this programme you’ll explore some proven methods for bringing mindful awareness to how you nourish yourself. Some simple practices will enable you to establish a healthy relationship with your body and food, slowly liberating you from: 

  • Calorie-counting                          

  • Craving and overindulging 

  • Worries and shouldism about your eating behaviours.
     

Your body knows how to eat to promote health and well-being. This course will serve as support in re-discovering that inner voice and wisdom through mindfulness practices and how this can help with eating issues or compulsive behaviors. Whether you are under or overweight, suffering from an eating disorder, or just want to preserve your health, this journey offers simple tools that can make a difference in your life, helping you to stop fighting against your body to cultivate self-care and kindness. 

 

WHAT YOU WILL LEARN

- Apply simple practices to detect and trust the internal cues that can allow healthy eating

- Develop skills for cultivating a more compassionate and kinder attitude toward your body and your relationship with food

- Identify “the nine hungers” and how they influence our eating patterns

- Discover the difference between physical hunger and automatic mental patterns related to eating

CONTENT OF THE 8 SESSIONS  

1. What is Mindfulness? Why and how to apply it to eating

2. Slowing Down/Pausing and Hunger

3. Fullness, Satiety and Satisfaction

4. Identifying Conditioned Patterns around Eating

5. Emotions and Body Awareness

6. Food and Mood

7. Craving

8. Working with Heart Hunger
 

Free orientation session on Zoom: 7th of October 19h-20h15

WHERE AND WHEN

The course will start on Wednesday, October 21st and end on December, 9th. The time will be discussed with participants. Session 1-4-8 in presence, the rest on Zoom  

I’m also available for personal orientation (click "More Info" below)

 

WHAT PEOPLE SAY ABOUT THIS COURSE

“I really liked the course. I principally noticed a heightened awareness of my eating habits and of the underlying conditions related to overeating. I am very grateful for having been able to switch out of auto-pilot.”

“I found the group process highly valuable, listening to the experience of others was a great learning experience. I have noticed many changes about my relationship to food, I do not have guilt anymore and I’m also making healthier choices, I feel more grateful for my food. Strikingly, I have pretty much stopped snacking in between meals due to adding more nourishing activities into other parts of my day.”

“Though as participants there was many miles distance between us there was a strong sensation throughout the course of the eight weeks that we were interconnected with each other. Trusting that change was possible habitual patterns can be viewed in a safe and friendly manner to ourselves. I have deep gratitude to Theresa for holding our group in her safe hands.”

Rua Campo de Ourique, 18-18A

1250-061 Lisboa

urbanblisslisboa@gmail.com

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