Mindfulness Based Programs - Individual One-On-One

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MINDFULNESS BASED PROGRAMS

INDIVIDUAL ONE-ON-ONE

At Ser Integral: Portuguese Center for Mindfulness we offer Mindfulness Based Programs/Sessions on a private one-on-one context. Sessions are offered in English, in person or online depending on your preference.

When it is not possible to attend a group course because of personal preference, work, care commitments or illness this format is an ideal way to bring mindfulness into one’s life. The individual format follows a similar format to the 4-Week and 8-Week Group Mindfulness Based Program but consists of 10- weekly individual sessions of 120 minutes, by Zoom or in person, at a time of your choosing. The focus of the program can be tailored to your specific needs. In all programs you will have access to recorded audio practices as well as a Manual with information to support your learning process.

BENEFITS OF THE ONE-ON-ONE FORMAT

Learn how to increase self-awareness and well-being
Privacy during the sessions
Sessions tailored around your own individual needs
The ability to ask questions relevant to your own needs
More in depth support
Work at your own pace
More flexibility

PROGRAMS

1. MINDFULNESS BASED STRESS REDUCTION (MBSR)

MBSR is an evidence-based, experiential program designed to provide participants with intensive and systematic training in mindfulness and movement practices, and integrating into one’s daily life what is discovered and learned through the process of participating in the program throughout the 8-weeks. This is an experiential program that focuses on the inner resources of each individual to foster and cultivate resilience in the face of life challenges.

Mindfulness Based-Stress Reduction (MBSR) was developed by Dr. Jon Kabat-Zinn in 1979. It offers participants the possibility to develop a different relationship to stress resulting from chronic physical and psychological illnesses. Research outcomes have demonstrated positive improvements in physical and psychological symptoms, as well as changes in health attitudes and behaviors.

MBSR has been researched over 40 years and consistently delivers positive outcomes associated with increased self-awareness and emotional and attentional regulation. In addition, outcomes have included reductions in symptoms for various physical and behavioral health conditions such as anxiety, depression, stress, chronic pain, hypertension, sleep disturbances, headaches, grief and loss.

The program runs over 10 Sessions, 2 hours each. More sessions can be booked afterwards if you want to deepen your learning process or feel you need more time to integrate the material.

2.MINDFULNESS BASED COGNITIVE THERAPY (MBCT)

Mindfulness-based cognitive therapy (MBCT) was developed some 15 years ago by Zindal Segal, then of the Centre for Addiction and Mental Health at the University of Toronto; Mark Williams, then of the University of Bangor, and subsequently, University of Oxford; and John Teasdale then of the Applied Psychology Unit of the Medical Research Council in Cambridge.

In 2004, the UK National Institute Health and Clinical Excellence (NICE) endorsed MBCT as an effective treatment, given evidence from randomized controlled trials that indicated MBCT can reduce rates of relapse by 50% among patients who suffer from recurrent depression. In 2009, following further trials, the recommendation was updated and given ‘key priority’ status.

MBCT was originally developed to address recurrent depression and prevent relapse showing very positive results with clinical groups suffering from recurrent depression. It is also a program applied to the general population showing benefits in terms of depression, anxiety, stress, concentration and attention.

The program runs over 10 Sessions, 2 hours each. More sessions can be booked afterwards if you want to deepen your learning process or feel you need more time to integrate the material.

3. MINDFULNESS BASED COGNITIVE THERAPY FOR LIFE (MBCT-L)

MBCT for Life (MBCT-L) is an adaptation of the original MBCT programme that is designed to be relevant, effective and beneficial for all of us, not only those at risk of depression. The focus moves from preventing depressive relapse to helping a much broader spectrum of the population. The programme still offers a way of being that will reduce stress and improve mental health for many people, but is also designed to be beneficial for those who are functioning well and enjoying good wellbeing to develop resilience, realise their potential and to flourish.

The programme has been developed by the Oxford Mindfulness Centre, part of Oxford University in the UK.

In the first half of the programme participants develop mindfulness skills that are intended to:

enhance attentional control, develop awareness, and cultivate attitudes of curiosity, care, patience, kindness and equanimity.
recognise unhelpful patterns of thinking and behaviour and develop new ways of responding more skilfully to unpleasant situations and experiences
rebalance the focus of attention and awareness to recognise and savour positive experiences.

In the second half of the programme, the emphasis is on helping participants apply what they have learned so far to everyday life.

The MBCT for Life programme offers an alternate way of being, a way of living that includes enjoying life to the full and realising our full potential, as well as dealing with distress and difficulty in a more helpful way when they arise.

The program runs over 10 Sessions, 2 hours each. More sessions can be booked afterwards if you want to deepen your learning process or feel you need more time to integrate the material.

4. MINDFULNESS RELAPSE PREVENTION (MBRP)

Mindfulness Based Relapse Prevention (MBRP) was developed by Sarah Bowen, Neha Chawla and Alan Marlatt and is a novel treatment approach originally developed at the Addictive Behaviors Research Center at the University of Washington, for individuals in recovery from addictive behaviors including alcohol and other substance addiction.

MBRP practices are intended to foster increased awareness of triggers, destructive habitual patterns, and “automatic” reactions that seem to control many of our lives. Mindfulness practices in MBRP are designed to help us pause, observe present experience, and bring awareness to the range of choices before each of us in every moment. We learn to respond in ways that serve us, rather than react in ways that are detrimental to our health and happiness. Ultimately, we are working towards freedom from deeply ingrained and often catastrophic patterns.

Similar to Mindfulness-Based Cognitive Therapy for depression, MBRP is designed as an aftercare program integrating mindfulness practices and principles with cognitive-behavioral relapse prevention skills. In our experience, MBRP is best suited to individuals who have undergone initial treatment and wish to maintain their treatment gains and develop a lifestyle that supports their well-being and recovery.

The primary goals of MBRP are:

1. Develop awareness of personal triggers and habitual reactions, and learn ways to create a pause in this seemingly automatic process.

2. Change our relationship to discomfort, learning to recognize challenging emotional and physical experiences and responding to them in skillful ways.

3. Foster a nonjudgmental, compassionate approach toward ourselves and our experiences.

4. Build a lifestyle that supports both mindfulness practice and recovery.

All programs are challenging and life-affirming and require a personal commitment to attend all sessions, as well as complete the home practices assigned each week.

All programs are oriented by Carla Martins, PhD – Clinical and Health Psychologists, Clinical Neuropsychologist, Certified MBSR Teacher through the Center for Mindfulness in Education, Health and Society of the University of Massachusetts Medical School; Certified MBCT and MBCT-L Teacher at the Oxford Mindfulness Center and MBRP Teacher at Ser Integral: Portuguese Center for Mindfulness. Carla is also a Mindfulness Based Supervisor through Mindfulness Network and Facilitator of Trauma Sensitive Mindfulness. Carla has completed her academic training and most of her professional training in the UK as well as USA where she has lived and worked for over 9 years. Carla offers a safe, supportive, kind, gentle and deeply engaging learning environment that allows participants to seek, explore, reflect and inquire into their learning process and experiences so that you can benefit the most from the sessions, the practices, the challenges and this unique opportunity to meet yourself, your present moment experience and life as it is. To know more about Carla’s background and training please read here

If you would like to know more or book your program with us, please send us an email to: geral@serintegral.pt