Course: Live online via Zoom, Wednesdays, 5:30 to 7:45pm (EST)

Dates: June 8 - July 27, 2022 

Retreat: Live online via Zoom, Sunday, July 21st, 2022, 9:00am-1:00pm (EST)

Regular Rate: $650

50% off for CHA staff and patients

Scholarships available

Resilience is the ability to respond to adversity, something we all need in these challenging times.

Mindfulness-Based Cognitive Therapy for Resilience (MBCT-R) is an evidence-based educational program shown to prevent depressive relapse and reduce symptoms of anxiety and depression. MBCT combines the practice of mindfulness with practical tools from cognitive therapy.

In MBCT-R, you will learn skills for responding to the anxiety and emotional challenges arising from our current situation. Through the practice of mindfulness you will learn to engage the body, mind and heart to relate differently to challenging thoughts and emotional distress, and to help you to care for yourself and cultivate resilience.

This live online program allows participants to engage with the instructor(s) and with each other. Please see below for testimonials.

Please note that MBCT-R courses will be recorded. Some participants are part of a research study which requires that recordings of the leader teaching are reviewed as part of the research. Individual private breakout sessions with peers will not be recorded. Your consent to be recorded during the large group is required, so if you do not feel comfortable with this requirement, you will not be able to participate in this group and we suggest you consider another CMC group. There will be an opportunity to participate in MBCT-R without the requirement for recording in several months when the research study is completed.

MBCT-R Course Overview

Orientation 
Week 1: Awareness and Automatic Pilot 
Week 2: Living in Our Heads
Week 3: Gathering the Scattered Mind 
Week 4: Recognizing Aversion 
Week 5: Allowing/Letting Be 
Retreat: Deepening Practice
Week 6: Thoughts Are Not Facts 
Week 7: How Can I Best Take Care of Myself? 
Week 8: Endings as New Beginnings

“I wanted to express my deep, deep gratitude for this fantastic class. I have gotten so much out of the past 8 weeks, and I know I owe that to your thoughtful presence and compassionate leadership. Class gave me the scaffolding to do some really transformative work which I hope to continue for years to come.”

“Thanks again for the guidance and compassion that you and Kiera offered during the workshop. it was an invaluable experience that has already helped in a variety of situations and I’m grateful to have acquired these tools. I have been most amazed by my ability to be in the moment, not an easy thing for me. .... I never imagined being able to slow myself down long enough to choose how to think and feel about a given situation instead of staying trapped in the “default settings” of mental and physical panic. Or that certain patterns of thought and feeling weren’t personal failings but simply the best way I knew how to manage. These realizations seem so basic and simple, but were anything but.  Thank you for helping me get out of my own way.” 

Regular Rate: $650

50% off for CHA staff and patients

Scholarships available

50% off for CHA staff and patients

• CHA patients and staff enrolled in CHAMindWell Community Mental Wellness Program may be able to take MBCT-R for free. If you want to take the course for free, please enroll in CHAMindWell. If CHA patients are eligible, then they will get a discount code to register when free CHAMindWell spots are available.
  • Complete weekly 4-minute confidential computerized questionnaires for 8 weeks while participating in mental wellness programs.
  • Complete monthly 30-minute confidential computerized interviews for up to a year.
  • CHA’s full clinical resources and medical record may be consulted for CHA patients in order to ensure that the program is the right choice. Any information will be maintained following HIPAA guidelines for privacy.
• 50% discounts for CHA staff and patients who are not enrolled in the CHAMindWell Program - Please contact us at cmc@challiance.org for the discount codes before registering.
• From the generosity of our community, a limited number of Black, Indigenous, and People of Color (BIPOC) Discount Scholarships are available with a $550 off discount. Complete the application at www.chacmc.org/bipoc-scholarship before registering for a reduced rate of $100. We will get back to you about the status of your scholarship request.

Refund Policy

Full refund will be issued, minus $100 processing fee, for cancellation made up to two weeks before the start date of the training or course. 50% refund will be issued for cancellation in the period between two weeks and two working days before the start of the training or course. No refund is available if cancellation is within 2 working days before the start of the course or training or once program training materials are received.

8-Week Course: Live online via Zoom, Saturdays, 9:00-11:30 AM (EST)

Dates: July 9th (orientation), July 16th, 23rd, 30th, August 6th, 13th, 20th, 27th, and September 3rd, 2022

Retreat: Live online via Zoom, Sunday, August 29th, 2022, 9:00am-1:00pm (EST)

Regular Rate: $650

Discounted rate of $600 through December 19th

50% off for CHA staff and patients

This course offers continuing Continuing Education (CE) credits

Scholarships available

Mindfulness is a way of learning to relate directly to whatever is happening in your life. It is a way of taking charge of your life, a way of doing something for yourself that no one else can do for you – consciously and systematically working with your own stress, pain, illness, and the challenges and demands of everyday life. Restoring within yourself a balanced sense of well-being requires increased awareness of all aspects of self, including body and mind, heart and soul. Mindfulness-based stress reduction (MBSR) is intended to ignite this inner capacity and infuse your life with awareness.

MBSR is an 8-week program that provides you with tools to help you cultivate greater mindfulness in your day-to-day life. Each session is highly participatory, and the training encompasses a wide array of mindfulness practices, including sitting and walking meditation, mindful eating and mindful communication.

Decades of published research indicates that the majority of people who complete the MBSR course report:

• Increased well-being and happiness
• Less stress and anxiety
• Strengthened immune system
• Less emotional reactivity
• Greater focus and cognitive flexibility
• Greater empathy and compassion
• Lasting decreases in physical and psychological symptoms
• Reductions in pain levels and an enhanced ability to cope with pain

MBSR is for everyone. No meditation experience is required. The only requirement is the desire for greater awareness, balance, ease, and happiness. Participants will complete a background form and connect with instructors.

Interested in learning more prior to registering? Click here for an Oprah Winfrey interview with Jon Kabat-Zinn, creator of the Mindfulness-Based Stress Reduction (MBSR) course, who defines mindfulness as the "awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally."

MBSR Course Overview
Orientation
Week 1: Centrality of Awareness and Cultivation of Mindfulness
Week 2: Perception and Creativity Responding
Week 3: Being Present, as Experienced in the Body, Mind, and Emotions
Week 4: Meeting the Unwanted and Unpleasant; the Nature of Stress
Week 5: Taking Stock; Awareness of Habitual Patterns and the Impact of Mindfulness 
Week 6: Stress Reactivity; the Science of Mindfulness; Communication and Interpersonal Skills
Retreat: Deepening the Practice through Extended Experience
Week 7: Mindfulness Integrating into Daily Life  
Week 8: Appreciating the Discipline, Commitment, and Energy; Maintaining the Practice

"After this course, I learned how to recognize where I hold my tension and release it."

"I learned a lot about myself … that it is important to slow down, be an observer in life, and take that time to care for myself."

Regular Rate: $650

Discounted rate of $600 through December 19th

50% off for CHA staff and patients

From the generosity of our community, a limited number of scholarships and discounts are available. Please apply for a scholarship or contact us for a discount code before registering.

• Need-Based Scholarships: complete the application at www.chacmc.org/scholarship.
• 15% Discounts available for members of Tufts and Harvard Pilgrim - contact us at cmc@challiance.org to learn more.
• 50% Discounts available for CHA Staff and Patients - contact us at cmc@challiance.org to learn more.

Refund Policy

Full refund will be issued, minus $100 processing fee, for cancellation made up to two weeks before the start date of the training or course. 50% refund will be issued for cancellation in the period between two weeks and two working days before the start of the training or course. No refund is available if cancellation is within 2 working days before the start of the course or training or once program training materials are received.

8-Week Course: Live online via Zoom

Dates: Coming Soon

Retreat: Details to come

Regular Rate: $650

Discounted rate of $600 through December 15th

50% off for CHA staff and patients

Course Description
Mindful Self-Compassion (MSC) combines the skills of mindfulness and self-compassion to enhance our capacity for emotional well-being. Click here to view an overview of the themes explored over the 8 weeks and learning objectives and outcomes. MSC is an empirically-supported 8-week program designed to cultivate the skill of self-compassion, co-developed by Dr. Christopher Germer, a CMC senior advisor. We welcome you to explore Mindful Self-Compassion tools and resources, including guided meditation and a course overview, through the Center for Mindful Self-Compassion (CMSC) website.

For the first time, we will bring together two scientifically validated trainings in one 8-week program so you can start the year getting more benefits from our Programs.

If you enroll in our February Mindfulness and Self Compassion (MSC) course, you will have the choice to include the Heart Rate Variability (HRV) biofeedback in the training. This means you will be able to maximize the benefits of the MSC curriculum and quantify your progress in a measurable way. To learn more about HRV and its benefits, visit our FAQs page.

• Learn the science and components of self-compassion
• Practice self-compassion to live in alignment with your values
• Gain tools to manage difficult emotions with greater ease
• Build emotional strength for dealing with daily stresses
• Motivate yourself with kindness rather than criticism

Why include HRV training?

• Improve physiological self-regulation
• Strengthen the ability of your nervous system to experience self-compassion
• Utilize reliable data to assess your progress

MSC Course Overview

Week 1   Discovering Mindful Self-Compassion
Week 2   Practicing Mindfulness
Week 3   Practicing Loving-Kindness
Week 4   Discovering Your Compassionate Voice
Week 5   Living Deeply
Retreat:  Deepening Practice
Week 6   Meeting Difficult Emotions
Week 7   Exploring Challenging Relationships
Week 8   Embracing Your Life

“MSC helped me to welcome, soften, and let go of my inner critic. Practicing Self Compassion has changed my life.”

“MSC supported me, for the first time in my life, to have the course to really see myself as I am, without a mask, the guard of my inner critic, or a fake outer smile.”

Regular Rate: $650

Discounted rate of $600 through December 15th

50% off for CHA staff and patients

Discounts and Scholarships
From the generosity of our community, a limited number of scholarships and discounts are available:

• Need-Based Scholarships: complete the application at www.chacmc.org/scholarship. We will get back to you before you can register for the course.
• 15% Discounts available for members of Tufts and Harvard Pilgrim - contact us at cmc@challiance.org to learn more.
• 50% Discounts available for CHA Staff and Patients - contact us at cmc@challiance.org to learn more.

Refund Policy
Full refund will be issued, minus $100 processing fee, for cancellation made up to two weeks before the start date of the training or course. 50% refund will be issued for cancellation in the period between two weeks and two working days before the start of the training or course. No refund is available if cancellation is within 2 working days before the start of the course or training or once program training materials are received.

8-Week Course: Live online via Zoom

Dates: Coming Soon

Retreat: Details to come

Regular Rate: $650

50% off for CHA staff and patients

This course offers continuing Continuing Education (CE) credits.

Mindfulness Training for Living Well is an 8-week course developed by CMC that offers evidence-based skills for behavior change and learning how to live well in the context of stress, including chronic illness. This course serves as a pre-requisite for the Mindfulness Training for Primary Care Professional Development Course.

This course, hosted live online, will involve formal and “on-the-go” mindfulness and compassion practices, skill-building for noticing and supporting actions in daily life that help you figure out what living well means for you. This course offers a chance to develop a deeper connection with other participants in the course who are also working on living well during challenging times.

You may wish to take this course if you are looking for support in finding and maintaining healthy and joyful behaviors, living well with chronic illness, managing stress, strengthening your mindfulness practice, making a change that you’ve always wanted to make, and being connected to a supportive and kind community.

We will try to be creative and playful in using Zoom to connect with one another each week. Each session will be experiential, involving group time with video on and individual practice time with a choice for video off to support less screen time, more flexibility and comfort during the session together. We ask that you make a commitment to be present during the full 2 hours on most or all of the weeks so that your presence can be part of a consistent practice and community “container” for yourself and others. We look forward to our journey in living well together!

MTLW Course Overview

Week 1: Discovering Mindfulness & Autopilot
Week 2: Perception, Interpretation, and Re-Discovering Beginner’s Mind
Week 3: Finding Freedom Through Feeling Tone
Week 4: Allowing What Is: Staying Present Through Pain And Stress
Week 5: Kindness and Coping 
Retreat: Deepening Practice, Savoring What’s Here 
Week 6: Accessing Core Values: Choice, Aspiration, and Change 
Week 7: Living Well Through Wise Action
Week 8: Connection, Communication, and Community

"This course has felt so relevant and revelatory."

"It’s really helped me change my relationship with myself and my experiences, which in turn impacts my relationship with others."

Regular Rate: $650

50% off for CHA staff and patients

Discounts and Scholarships
From the generosity of our community, a limited number of scholarships and discounts are available. Please fill out the scholarship application form or contact us first for a discount code before registering.

• Need-Based Scholarships - please fill out the scholarship application here: chacmc.org/scholarship.
• Friends/family $100 off discount - contact cmc@challiance.org to learn more.
• 50% Discounts available for CHA Staff and Patients not enrolled in the CHAMindWell program - contact us at cmc@challiance.org to learn more.
• Full scholarships for eligible CHA staff and patients enrolled in the CHAMindWell program.
• A limited number of Black, Indigenous, and People of Color (BIPOC) Discount Scholarships are available, offering a reduced rate of $100. Apply at www.chacmc.org/bipoc-scholarship.

Refund Policy
Full refund will be issued, minus $100 processing fee, for cancellation made up to two weeks before the start date of the training or course. 50% refund will be issued for cancellation in the period between two weeks and two working days before the start of the training or course. No refund is available if cancellation is within 2 working days before the start of the course or training or once program training materials are received.