2:30 PM14:30

Mindfulness Based Stress Reduction 8 wk Course

Mindfulness Based Stress Reduction Course

Developed by Dr Jon Kabat Zinn in 1979, this course has been taught all over the world and has changed the lives of millions of people.

Why training in mindfulness is so important for your health and wellbeing.

If you’ve been experiencing stress, anxiety, sleep issues, physical pain and you’ve tried all sorts of things, there is simply no better option than to undertake mindfulness training. By doing so, you’ll have an inner resource that you can draw upon for the rest of your life.

At the end of this 8-week course you’ll have a regular mindfulness practice that you can do all by yourself, you won’t even need an app to guide you, because you’ll know what you’ll be doing. It’s just one of the reasons why the 8-week Mindfulness-Based Stress Reduction Course is regarded as the gold standard in mindfulness training.
You’ll find that training in mindfulness teaches your mind to be in the present moment. So often we move through our daily life with our body doing one thing, and our mind off somewhere else completely. And while daydreaming may be pleasant every now and again, science has shown that when our minds wander, we typically feel less happy.
By training in mindfulness you’ll learn valuable skills such as how to work with strong emotions, how to cultivate more positive mood states, and importantly how to live with a busy mind.

Mindfulness has been defined by Jon Kabat Zinn as,

“paying attention, on purpose, in the present moment non-judgmentally as if your life depended on it.”

Because the quality of your life really does depend on it. You can either move through life at the mercy of your own mental states and emotional reactions, or you can learn to cultivate attention in such a way that allows you to enter into a wiser and more loving relationship with your whole life.


People who have done the MBSR course have reported experiencing........

a reduction in physical and psychological symptoms,

an improved immune system,

more energy and productivity

an increased ability to deal with stress and difficulties,

enhanced feelings of balance and wellbeing

better attention, concentration, focus and creative problem-solving,

enhanced resilience, connection, meaning and purpose in their life

“Best of all, you’ll lay a foundation within yourself that will support you for years to come. You will complete the course with a thorough theoretical and practical experience of mindfulness. You will be empowered with the skills, knowledge and experience to practise mindfulness on your own, without a teacher or an app – anywhere, anytime.”

What is the background of the 8-week Mindfulness-Based Stress Reduction course?

The 8-week Mindfulness-Based Stress Reduction Course (MBSR) was developed in 1979 by Jon Kabat-Zinn at the University of Massachusetts Medical Center. Inspired by his own mindfulness practice, Kabat-Zinn wondered whether mindfulness practice could

‘help patients mobilise their own interior resources for learning, growing, healing, and transformation.’

And it did.

Since 1979 there has been an enormous amount of clinical evidence supporting the efficacy of Kabat-Zinn’s 8-week MBSR program in its ability to reduce stress, anxiety, decrease blood pressure, improve sleep, improve emotional regulation, memory, concentration, and increase self-compassion.

MBSR is highly respected within the medical and scientific fields and more than 24,000 people have completed the MBSR course since1979. If you’re experiencing stress, anxiety, pain, or sleep disturbances, this course will help you. Similarly, maybe you’re a health professional wanting to include mindfulness as part of your self-care routine, or perhaps you’ve dabbled in mindfulness or meditation over the years but you still haven’t got a solid personal practice. This course is for you.


Science says yes to MBSR

The 8-week Mindfulness-Based Stress Reduction (MBSR) course is the most comprehensive and highly regarded mindfulness course around. It has been tried and tested for over 30 years in clinical settings with an abundance of research to back it up. (https://www.umassmed.edu/cfm/mindfulness-based-programs/mbsr-courses/about-mbsr/mbsr-journal-articles/)


Here's what you'll learn:

  • the basic neuroscience and psychological underpinnings of mindfulness

  • the physiology and psychology of stress

  • how to develop more proactive ways to respond to stress

  • how mindfulness makes difficulties and challenges workable

  • how to engage more adaptive coping strategies

  • interpersonal mindfulness skills to enhance personal relationships

  • techniques for investigating emotional states and knowing your emotions

  • ways to cultivate positive emotion states such as gratitude and self-compassion

  • how to work with thinking that arises while practising mindfulness

  • how to ‘be with’ the way things are in your mind and body

  • how to maintain your own personal mindfulness practice

And much more

This course is excellent for:

  • Anyone experiencing stress, anxiety, pain or sleep issues

  • The absolute beginner

  • The mindfulness meditation dabbler, yet to develop their own personal practice

  • Anyone looking for a secular, evidence-based approach to mindfulness meditation

  • Health professionals wanting to include mindfulness into their self-care routine

Your 8-week MBSR course consists of:

  • 8 x weekly 2.5 hour classes

  • one - day retreat

  • 110-page course manual

  • audio tracks of all the practices for your daily home practice

  • individual feedback and support from your teacher

Each weekly face to face class consists of:

  • formal and informal mindfulness practices

  • body awareness training

  • investigation of patterns of thinking, feeling and behaviour

  • theory and discussions

  • scientific rationale for the practice


Your tuition fee also includes a one day retreat

The one-day retreat is an intensive day of practice. It is designed for you to practise the skills learnt in MBSR across multiple levels of your life. The workshop also prepares you to apply these methods far beyond the conclusion of the program.

Who will deliver the course?

The teacher for this course is Rachel Long. Rachel has immersed herself in the study, practice and teaching of mindfulness-based practices for over 15 years. She has honed her craft by teaching extensively in a range of settings, such as retreats, teacher training courses, workplaces and community classes. As a trained counsellor, Rachel has also taught mindfulness in clinical settings and trauma sensitive populations. With over 15 years of teaching experience, Rachel knows exactly what the obstacles and pitfalls to learning mindfulness are, and is expert at facilitating an easy, enjoyable learning experience.

What others have said

“I was less clumsy, less quick to anger and had more self compassion”

“I did this course at a time when I found my normal exercise and relaxation habits were no longer enough to manage the cumulative toll of stress from a busy job and family commitments. Although I had read about the benefits of meditation I hadn’t practiced regularly. By doing this course I not only learned more about different ways to incorporate meditation in my life but saw a dramatic change – I was less clumsy, less quick to anger and had more self compassion. Rachel is a talented and caring teacher. I highly recommend the course to anyone who wants to improve their ability to cope with all of the stuff life throws at us.”

MBSR participant May 2018

“no airy-fairy concepts”

“I have recently finished the 8-week MBSR course with Rachel. I found it practical and eminently beneficial. Rachel facilitates the classes with ease, clarity and compassion. There are no airy-fairy concepts. It all makes sense. I highly recommend it.”

—Vicky, Fairlight,

"experience and deep knowledge"

“Rachel is a truly gifted teacher and guide and I really valued her approach which is so encouraging and supportive of exploring and developing at one’s own pace. Her experience and deep knowledge is very evident and this really gives confidence about the program.”

Linda S,  Frenchs Forest

"simple, practical and accessible"

“Rachel’s gifts as a yoga and meditation teacher are abundant. She is highly trained and experienced. Rachel explains everything in a thorough, simple, practical and accessible way, for all levels of experience. Beginners need not feel daunted!  Rachel is observant of all students. She is insightful, supportive and has a calming voice which you can simply relax to. You will feel different.”

Carole M, Mosman

"reduce the stress life invariably brings"

"Rachel is a well-prepared, authentic and gifted instructor. She practices what she preachers and takes the opportunity to engage with her students and provide practical information they can integrate in their everyday life. I strongly recommend the MBSR course to anyone seeking to reduce the stress life invariably brings"

Todd, Manly

When is this course?

Sunday afternoons
20th October - 8th December
2.30pm – 4.00pm
Retreat Day Sunday 1st December 9am – 4pm

How much is this course?

All of this, the 8 classes, the one day retreat, the workbook and lifetime access to the recorded practices is yours for $626

Be quick though, $626 is a special offer available only until 1st October then the course will be $695

Early Bird $626 when paid by 1 October Full Fee $695

Places in this course are limited. Book now to avoid disappointment.     

A discounted price or a payment plan is available for health care cardholders or anyone facing financial hardship. Please contact me to find out more.

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Mindfulness for Beginners 4 wk Course
to Aug 19

Mindfulness for Beginners 4 wk Course

Take a step toward improving your mental & emotional fitness

Mindfulness has been somewhat of a buzzword over the last decade. You may be wondering what all the fuss is about? Perhaps you’ve heard the scientific evidence pointing to its effectiveness in reducing stress, anxiety, panic, depression or chronic pain?

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Better Sleep 6 wk Course
7:00 PM19:00

Better Sleep 6 wk Course

Not sleeping is no fun

Even a single night of poor sleep can rob you of joy and inspiration.

 What’s worse, ongoing poor sleep has serious consequences on your health, mood, brain function and performance.

There’s plenty of evidence showing people who experience ongoing poor sleep are more prone to the common cold, diabetes, high blood pressure, and heart disease. Science is close to finding causal links between poor sleep over the lifespan and the development of Alzheimer’s disease. Additionally, research has found the quality of your sleep has a direct impact upon learning, memory and emotional processing.

There’s no denying it, sleep is the foundation of your health and wellbeing.

For optimal health and performance, science recommends we sleep between 7 & 9 hours per night. Alarmingly, 12% of Australians are sleeping less than 5.5 hours night.

If you don’t get enough sleep or you have trouble switching off, mindfulness and meditation can help you. By training in mindfulness and meditation you’ll learn how to recognise nervous system arousal that prevents sound sleep and what you can do about it. You’ll also learn how to work with a busy mind and how a particular sleep ‘attitude’ can change everything.


This six week training is ideal if: 

•  You have trouble sleeping

•  You want to improve the quality of your sleep

•  You feel like your mind “never stops”

•  You want a simple way to manage your stress 

•  You want to be more focused and less distracted

•  You want to learn how to be less reactive

•  You want to optimise your physical, mental and emotional health


Here’s what you’ll learn and experience:

  • How to work with sleeplessness

  • How to work with excessive thinking

  • How to cultivate a healthy relationship with sleep

  • How to rewire your brain for better sleep

  • The basics of the nervous system and brain

  • The scientific rationale behind common sleep tips

  • The theory of mindfulness

  • How to practise mindfulness

  • Short, easy mindfulness & meditation practices that can be done in a chair

And much more

Each weekly face-to-face class consists of:

  • mindfulness & meditation practices

  • body awareness training

  • exploration of patterns of thinking, feeling and behaviour

  • theory and discussions


The 6 week sleep course consists of

  • 6 x 2 hour weekly classes

  • Coursebook

  • Lifetime access to an app with over 20 guided practices

  • Weekly Email reminders of the course theme and home practice


About the teacher:

Rachel has been teaching mindfulness-based practices for over 15 years in a wide range of settings including retreats, teacher trainings, community classes, corporate classes and also clinical and trauma sensitive populations. She works in mental health and is completing study in psychology.

In the aftermath of loss, grief and burnout, Rachel experienced chronic insomnia first hand. Rachel became obsessed with sleep and undertook an extensive journey to rewire her brain for a good nights sleep. Rachel now regards herself as a ‘recovered’ insomniac and is ready to share everything she’s learnt with you.


Essential Details

Date: Wednesday 29th May

Time: 7.00pm – 9.00pm

Cost: $320 Early Bird: $290 when paid by 15th May

Where: Manly Yoga, 200 Pittwater Rd Manly, 2095 (behind Ruby Lane Cafe)

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