✨✨MINDFULNESS COURSE STARTS JANUARY 19, 2025.

💧WHAT IS THE MBSR COURSE?
The MBSR (Mindfulness Based Stress Reduction) course is a meditation training program developed in the 1970s, not associated with any religion or philosophy. It is based on scientific research, integrating Eastern and Western science, combining elements of contemporary psychology with the tradition of Buddhist mindfulness meditation. It focuses on consciously recognizing stress symptoms and reducing them by finding the true source of the cause. The course consists of 8 meetings over 9 weeks, led by licensed teachers worldwide.

💧IN MY WORDS, this is a course that will change your life whether you want it or not. Even if you don't notice changes right away, it will plant a seed that will sprout at the best moment for you. I know this from my own experience. This method changed my life, which is why I believe in it so strongly and want to share it. To share what is good and healing.

💧WHAT DOES THE COURSE LOOK LIKE?
It is a 9-week period when we will meet once a week for 3 hours to learn about broadly understood meditation together. The meeting schedule is fixed and, depending on the course edition, is set for a specific day and time.

At each meeting, we learn new ways to recognize stress, its impact on the body, and, most importantly, how to skillfully cope with it using various techniques involving the body, breath, and mind. We learn to feel our bodies, observe our breath, and notice our thinking patterns, beliefs, and habits, thus shaping awareness and the possibility of change, so they do not block our growth but support it. Each participant will receive practical tips, recordings, and teacher support to actively practice not only during the course but also at home and for a lifetime.

💧IN MY WORDS, it is a group meeting once a week. At each meeting, we introduce a new interesting element of working with the body, breath, or mind. We receive homework to complete for the entire week, so that at the next meeting we can share our experiences and seek solutions to current difficulties.

💧WHY CHOOSE A CERTIFIED COURSE?
The MBSR course cannot be compared to any mindfulness workshops that do not use the full original method. Original MBSR courses are based on over 40 years of research and are continuously supplemented by the development of methodology. Certified MBSR mindfulness teachers work according to international standards, subjecting their work to mentoring and developing on their own meditative path. The specially developed formula is the core of the effectiveness of this method and is confirmed by years of experience and careful refinement.

💧IN MY WORDS, because these are people who are proven, who have gone through their own learning process and experiences supported by time. One cannot be a teacher after just one weekend course. One can, but then one is just a teacher after one weekend course.

💧WHY REGULARITY?
Techniques based on mindfulness are closely related to building new attitudes and habits of action based on the brain's neuroplasticity. Through cognitive-behavioral work and meditation techniques adapted to mental attention training, new connections are created in the brain over several weeks of regular work, aimed at reorganizing old stress patterns, adapting to a changing environment, self-repair, and strengthening processes related to perseverance and concentration.

💧IN MY WORDS, because to learn something, you simply have to repeat it many times! Make a lot of mistakes and based on that, remain consistent. Face the complete opposite to convince yourself that regularity leads to success.

💧IN SHORT:
✨COURSE DATE – starts on 19.01.2025 and ends on 30.03.2025 (Sunday)
✨DURATION - 9 weeks, plus one additional day – Mindful Day = 'Mindful Day'
✨MINDFUL DAY - during the course, there will be one additional day of practice, called 'Mindful Day' (to take place on 08.02.24), Saturday from 10:00 to 16:00)
✨HOMEWORK - during the course, there will be tasks to complete at home, so prepare for your own practice at home with recordings and previously received materials.
✨ABSENCES – if it turns out that you cannot attend our weekly meeting, there is an option to make up for the absence in an individual session. The individual session is additionally charged 150 PLN for 1.5 hours. To obtain a certificate of completion of the course, you may miss one meeting.
✨WHAT YOU WILL RECEIVE IN THE COURSE – an amazing experience and the opportunity to change your habits, way of thinking, and materials in the form of recordings, scripts, and a certificate (provided you complete the course in full).
✨IN MY WORDS, an incredible journey into the Self FOR EVERYONE, completely changing the way of seeing and perceiving. A very practical method that provides tools right after the first classes. An invaluable opportunity to look at life, remaining forever.
✨DATE:
Start: 19.01.25.
End: 30.03.25. (due to a trip, the last meeting will take place after a 2-week break)
✨Mindful Day: 01.02.24.
HOURS:
16:30-19:00
Since each meeting is a meeting with the Self on a very deep level, a delay of up to 30 minutes is possible, so reserve time before and after the meeting for possible calming or conversation.
💧DAY OF THE WEEK:
Sunday
💧LOCATION:
Freemotion Studio
Ul. Łukasiewicza 21/1, 31-429 Kraków
💧COST:
1200 PLN!!
There is an option to pay in installments according to your own schedule.
Registration for the course takes place after a conversation and payment of a reservation fee of 400 PLN.
💧REGISTRATION:
Phone: 880 897 250 (if you have questions, feel free to contact directly)
Email: my@freemotion.studio
In person: on-site at Freemotion Studio.
💧LEAD BY:
Mgr Natalia Faltyn
Natalia Faltyn, MSc in physiotherapy, certified personal trainer, teacher of the Pilates and Yoga method, nutrition advisor, owner of FREEMOTION STUDIO, teacher of the Mindfulness method (currently in the process of certification), conducts numerous developmental workshops and Pilates method classes according to her original program titled 'Pilates Method in Physiotherapy Work,' a daily mother of 9-year-old Kubuś (the greatest mentor). A movement enthusiast, eternal optimist, teaching herself and others how to derive joy from life every day. She develops her skills and deepens her knowledge for a mindful life. She enjoys rollerblading, hiking, and supporting others with her inner strength, empathy, and sensitivity to others.
The practice of meditation, conscious breathing, and movement has been present in her life for many years and continues to evolve. Through her own experience and attitude, she wants to be an inspiration for others.
She believes that through conscious physical activity and breath, we change not only our figure but primarily shape our self-confidence and balance the pace of everyday life. We achieve satisfaction with ourselves and life, even when difficulties arise. Each class is an opportunity to meet with the Self, to get to know oneself better, one's possibilities and limitations, which cease to be excuses and become a motivation to work. Because life is the sum of our choices.
💧COURSE PLAN:
Week 1: 'Discovering Mindfulness' – 19.01.25:
• Noticing the quality of taste
• Understanding the muscle of attention
• Rediscovering the old anew
• Cultivating patience
Week 2: 'Autopilot and Perception of the World' – 26.01.25:
• Child's mind
• Perceiving oneself and the world
• Noticing illusions
• Building breath awareness
Week 3: 'Returning to the Body' – 02.02.25:
• Observing and accepting boundaries
• Learning to feel one's body
• Opening up to a new attitude of kindness and care towards one's body
• The essence of good experiences
Week 4: 'Taming Stress' – 09.02.25:
• Stress: its nature, action, and function
• Recognizing one's own stress chain
• The significance of events
• Unpleasant and pleasant experiences
Week 5: 'Mindfulness of Thoughts' – 16.02.25:
• Observing thoughts and their sources
• Mindful observation of the thought process
• Separating thoughts from 'I'
'Mindful Day' = Mindfulness Day 01.02.25 (Saturday) – joint practice from 10:00 to 16:00
Week 6: 'Mindful Communication' – 23.02.25:
• Emotions: their nature, source of origin, and function
• Understanding the full range of emotions
• Insight into one's own emotions of various natures ('good and bad wolf')
• Learning to care for various internal states and experiences
Week 7: 'Mindful Communication' – 02.03.25:
• Learning to seek the truth about one's own attitude towards life and one's outlook on it
• Examining the relationships we create
• Assertively expressing thoughts and feelings
• The essence of understanding others and empathy
• Techniques for calming and relaxation
Week 8: 'Discovering Yourself/Following Yourself/Caring for Yourself' – 23.03.25:
• Learning to care for oneself as an essential element of development
• Implementing mindfulness into daily life
• Summarizing the entire course, both individual and collective work
• Developing individual aspirations and goals related to mindfulness practice.