MBSR ONSITE with Sarah Murray

8-Week Mindfulness-Based Stress Reduction (MBSR) Programme

Dates: September 16th, 23rd, 30th, October 7th, 14th, 21st, 28th and November 4th (7pm-9.30pm) with a full day retreat (10am-4pm) on October 25th ONSITE

A Course for Everyday Life

At the Sanctuary, we provide a warm, welcoming space for learning, reflection, and growth. The Mindfulness-Based Stress Reduction (MBSR) programme is an effective, scientifically researched method for reducing physical and psychological suffering while building resilience, balance and peace of mind.

The Mindfulness-Based Stress Reduction (MBSR) course provides individuals with an opportunity to move beyond habitual patterns and cultivate awareness of the present moment. Participants learn strategies for managing stress and pain non-judgementally, as well as addressing daily challenges in a constructive manner. The course also supports individuals in rediscovering their innate capacity for healing and achieving balance within a supportive setting.

Whether you're facing the demands of work, family life, physical or mental health challenges, MBSR can offer a reliable foundation for meeting life with more steadiness and compassion. It's not about fixing what's wrong—it’s about reconnecting with what's right and already within you.

A practical, evidence-based pathway to greater ease, clarity, and wellbeing.

Developed by Dr. Jon Kabat-Zinn in 1979 at the University of Massachusetts Medical School, the MBSR programme has supported countless people worldwide in meeting the stresses of life with greater resilience and presence. Originally created for people living with chronic pain and illness, it has since expanded into workplaces, schools, and communities as a proven method for improving both physical and emotional health.

At its heart, MBSR offers a simple yet transformative invitation: to relate differently to the challenges in our lives—not by avoiding or fixing them, but by learning to meet each moment with awareness, curiosity, and kindness. It is a secular programme open to everyone and is a complimentary aid to traditional medical treatments, it is not meant to be used in lieu of them.

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Why Take This Course?

· Reduce stress and anxiety MBSR helps you notice patterns of worry, reactivity, or tension—and respond with calm, grounded awareness.

· Increase focus and mental clarity Through meditation, mindful movement, and guided practices, you'll train your attention and foster greater presence in daily life.

· Build resilience Learn how to pause in the midst of stress, reclaim choice, and connect more deeply with your inner resources.

· Improve emotional wellbeing Participants often report feeling more balanced, patient, and compassionate toward themselves and others.

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Proven Benefits

Extensive research has shown that MBSR supports:

· Lowered levels of anxiety, depression, and chronic stress

· Enhanced immune function and reduction in inflammation

· Improved sleep and decreased fatigue

· Relief from chronic pain and physical tension

· Sharper concentration and emotional regulation

· Greater overall wellbeing and quality of life

MBSR has become a cornerstone in the fields of integrative and behavioural medicine, with applications in hospitals, clinics, mental health care, education, and preventative wellness programmes.

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What the Programme Includes

· Orientation session: approximately 20 mins via zoom to provide an overview of the course content and outline the commitments required, ensuring this is the appropriate course for you at this time.

· 8 weekly group sessions of 2½ hrs (September 16th. 23rd. 30th, October 7th, 14th, 21st, 28th and November 4th) learning a variety of practices: body scan, sitting meditation, gentle mindful movement, and guided reflections.

· 1 Day of Mindfulness (October 25th): a day of silent retreat from 10.00am to 4.00pm to explore and deepen practice together.

· Daily home practice (about 45 mins): using recordings provided and reflexive exercises to weave mindfulness into everyday life.

· Supportive group environment: confidential sharing, discussions, and growth.

You don't need any prior experience—just a willingness to explore, practice, and show up for yourself.

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