2nd term
Mindfulness from Scratch: "Easy MBSR" (first half)
July 13th - September 7th, 2025
⚫︎Every Sunday 9:00-10:00 (1 hour)
＞ July 13, 20, August 3, 10, 17, 24 , 31, 7 times
⚫︎Sunday, September 7th 9:00-12:00 (3 hours)
> 1x 3-hour intensive training session
Early bird (until May 30th) 26,400 yen (tax included)
Regular price: 28,400 yen (tax included)
Online Information Session
We will hold an online information session on the following dates. Please apply using the button below. A ZOOM link for participation will be sent to you in a confirmation email.
At the information session, I would like to give you an overview of the program, answer your questions, and explain the differences between this and meditation sessions. Please feel free to join us.
May 25th (Sunday) 20:30~20:55
June 29th (Sunday) 20:30~20:55
About this program
For those who want to learn mindfulness systematically, this is a course based on the internationally renowned MBSR program that is gentler and emphasizes continuity, making it easy to start. In the first two months, we will build the foundation of mindfulness with a focus on "awareness." Experience the change of feeling "calmer than before, even though I'm busy."
🔳Efforts to keep you going in a short amount of time
-
Each session is one hour long, making it easy to participate
-
While explaining the theory in a simple way, the emphasis is on practical application in everyday life.
-
If you miss it, you can catch up by recording during the period!
🔳Support for habit formation
-
Homework is "small practice that can be continued without strain"
-
Plenty of practice videos and guide audio
-
Easy access from mobile and PC
-
Open chat supports your daily learning!
-
Each time, we think about how to incorporate it into our daily lives.
🔳Flow from early to late
-
First semester: Building a foundation for mindfulness and learning about stress
-
Intensive training: 3 hours
-
Second semester: Learn how to deal with stress, and learn interpersonal skills and self-care
-
Intensive training: 6 hours
I think too much... I'm too busy... my thoughts are in a loop...
"I want people who realize that their minds are full to bursting to take this course."
Clear your mind with mindfulness meditation!
By continuing, you will experience the following changes:
🔳 Focus on what's important now🔳 Let go of unnecessary assumptions and think simply🔳 Gain the ability to change your mood and stabilize your mind🔳 Be able to objectively view your thoughts and get out of your thought loop🔳 Reduce stress. Gain the ability to adapt🔳 Work at your own pace without being swayed by the words and attitudes of others
What is MBSR?
MBSR (Mindfulness-Based Stress Reduction) is a mindfulness program that has made mindfulness meditation known around the world. It was developed in 1979 by Dr. Jon Kabat-Zinn at the University of Massachusetts Medical School for the purpose of treating pain.
It is known to be effective not only for physical pain but also for mental distress and to reduce stress. It is now practiced all over the world, not only in medical settings but also in the business world, schools, prisons, welfare facilities, etc.
It is a proven program that is supported by one of the largest research bases in the world and is still being researched at universities today.
What is Mindfulness Meditation?
Bringing your attention intentionally to your experience in the present moment, without judgment, and simply observing.
- Jon Kabat-Zinn
By carefully observing your current feelings, emotions, and environment without being caught up in thoughts of the past or future, you can develop the ability to respond calmly without being overwhelmed by stress or negative emotions. With continued practice, you can deepen your concentration and self-understanding, building the foundation for living a more fulfilling life.
Program Content
Four steps: "Notice" → "Review" → "Organize" → "Construct"
STEP 01
Listening to your body (Lesson 1-2)
First, we will learn what mindfulness meditation is and practice mindful awareness of the body (focusing on the present moment). Like a small seed emerging, we believe in the possibility of discovering the connections between our community, noticing mindfulness in our daily lives, and opening our hearts to a new self.
Keywords: "Body Voice," "Observation and Exploration," "Mindful Awareness"
STEP 02
Perception of things (Lesson 3-4)
Next, you'll understand how your perspective and assumptions influence how you experience and respond to stress. By shifting your perspective, you can gain new perspective, reduce stress, and respond more adaptively.
Keywords: "Changing perspective," "flexible thinking," "creative response"
STEP 03
The Power of Being Here and Now (Lesson 5-6)
Through the practice of yoga and meditation, you will experience the joy and power of paying attention to and exploring the present state of your body and mind. You will learn how to bring mindfulness and balance to your everyday actions.
Keywords: "Connection between body and mind," "Self-regulation," "Self-care"
STEP 04
A new approach to stress (Lessons 7-8)
You will develop curiosity and openness, increase resilience to all experiences, learn new ways of relating to problems, and use mindfulness to improve the quality of your daily life by regulating your emotions and managing stress.
Keywords: "Mechanism of stress," "habitual thought patterns," "emotional control"
3-HOURS INTENSIVE TRAINING
A 3-hour self-directed training session to ensure that you can continually and effectively apply what you have learned.
The benefits of mindfulness meditation
Practicing mindfulness has been scientifically proven to have a positive impact on your mind, body, work, and relationships.
This is a practice that anyone can benefit from, as it will not only improve your performance at work, but also the quality of your daily life.
Peace of mind and stress relief
▫️ Stress and anxiety reduction – You can feel free from worries about the past and the future and deal with things calmly.
▫️ Emotional control – Reduce irritability and impatience and be able to act calmly.
▫️ Improved resilience – the ability to respond stronger and more resilient to adversity and difficult situations.
Improved Brain Performance
▫️ Improved focus and attention – Work or study more efficiently and make fewer mistakes.
▫️Clarityof thinking – You will be able to think simply and without unnecessary thoughts.
▫️Improvedmemory and judgment – Your brain will become more active and you will be able to make more accurate decisions.
Positive health effects
Improved Sleep Quality – Your mind will feel calmer, making it easier to get deeper, better quality sleep.
Improve your immune system – Reduce the strain that stress puts on your body and lower your risk of illness.
Chronic Pain Relief – Redirects your awareness of pain, relieving discomfort.
Work and leadership improvement
Improved decision-making – You can make calm and accurate decisions without being swayed by emotions.
Increased creativity – You'll be more likely to think outside the box and come up with new ideas.
Improved team management – Communicate more easily with your subordinates and colleagues.
Improved interpersonal relationships
Increased empathy – You will be able to empathize with others and build better relationships.
Improved listening skills – Ability to understand what others are saying and communicate more effectively.
Fewer conflicts – You will be able to respond calmly and less emotionally.
The Importance of Community
The program is based on scientifically-supported research and is designed to provide an environment in which you can develop mindfulness more effectively than you could alone.
Studying in a group increases motivation to continue and encourages habit formation.
Increases psychological security and improves stress tolerance
By practicing together, we can share emotions and deepen our awareness and learning.
The quiet, conversation-free atmosphere encourages relaxation, learning, and deeper self-exploration.
