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Thu 14

Weekly Day Meditation Sessions

November 14 @ 1:10 pm - 1:45 pm
Fri 15

Mindfulness-Based Stress Reduction 8-Week Course

November 15 @ 9:00 am - 11:30 am
Mon 18

Weekly Day Meditation Sessions

November 18 @ 1:10 pm - 1:45 pm
Wed 20

Weekly Wednesday Evening Meditation Sessions

November 20 @ 5:30 pm - 6:30 pm
Thu 21

Weekly Day Meditation Sessions

November 21 @ 1:10 pm - 1:45 pm
Fri 22

Mindfulness-Based Stress Reduction 8-Week Course

November 22 @ 9:00 am - 11:30 am
Mon 25

Weekly Day Meditation Sessions

November 25 @ 1:10 pm - 1:45 pm
Wed 27

Weekly Wednesday Evening Meditation Sessions

November 27 @ 5:30 pm - 6:30 pm
Thu 28

Weekly Day Meditation Sessions

November 28 @ 1:10 pm - 1:45 pm

Mindfulness-Based Stress Reduction Course

 

The Mindfulness-Based Stress Reduction (MBSR) course which originated at the Center for Mindfulness at the University of Massachusetts Medical School, has been on the cutting edge of mind/body integration medicine for 30 years. Developed by Jon Kabat-Zinn, more than 30,000 people have completed this internationally-acclaimed course. Grounded in science, MBSR is the most widely researched mind-body program in the world.

What is Mindfulness-Based Stress Reduction or MBSR?

Mindfulness is a purposeful way of focusing attention in the present moment; this unique technique helps participants develop an awareness of their bodies, emotions and thoughts.  It facilitates their ability to thoughtfully respond instead of react to situations. Participants learn to focus attention in the present moment.

Published research has shown that mindfulness training can be important adjuncts to conventional medical treatment of many disorders as well as powerful way of reducing stress and pain. Physicians refer their patients to the MBSR course with conditions including asthma, chronic pain, GI stress, high blood pressure, anxiety and panic episodes and sleep disturbances, stress and heart disease.

Participants in this eight-session Mindfulness-Based Stress Reduction (MBSR) course gain a first hand introduction to mindfulness practices involving breathing and gentle body movements and methods for incorporating mindfulness practices into their everyday life and work

The curriculum is designed to guide MBSR participants in the “how” of learning to practice, integrate and apply mindfulness into their lives.  It creates a pathway to relieve suffering and increase well being for people facing a variety of challenges, issues and stress. It also consists of both formal and informal practice.

Orientation (required for enrollment, no charge)
Eight weekly classes, 2 1/2 hours each
One All-Day retreat on a Saturday or Sunday
Daily home practice assignments for 45-60 minutes each day
Support from your MBSR Instructor

Location

All classes will be held in the Anisfield School of Business, room 420 at Ramapo College of New Jersey which is  located at 505 Ramapo Valley Rd., Mahwah, NJ 07430.

Please dress comfortably. The temperature of the room varies, you may want to dress in layers or have a shawl or light blanket available.   We do ask you to remove your shoes in the meditation room and that no food or drink be brought in (only closed top water bottles, if needed).   Additionally, we ask that you do not wear any scented perfumes or deodorants or essential oils. 

Cost Information

Tuition for the eight-week course is based on household income. Certain groups are eligible for a special discounted tuition of $450. Proof of identification must be presented on the first day of class for discounted pricing. Spaces are limited. Sign up below. All pricing includes a $50 non-refundable registration fee.

Refund Policy: Refund less $100 after first class (prior to day of second class) and no refunds on or after day of second class.

Household Income                                            8-Week MBSR Course Tuition
$50,000 or greater                                                    $652
$40,000-$49,999                                                      $522
$39,999 or less                                                          $490

Special Discounted Tuition (ID Required)                 $450 *See payment information below
K-12 Educators and Administrators
RN and Nurse Practitioners
Social Workers
Current Ramapo Faculty and Staff with Rampo ID
Founding Members of Friends of the Krame Center, Friends of Ramapo

Payment information: Payments are accepted via credit card at time of registration (click below links to register).

*We do not accept purchase orders.  Registrants are responsible for making payment via credit card at time of registration.  We can provide a payment receipt, upon request, to submit for reimbursement.

Ramapo Students:  The Mindfulness-Based Stress Reduction Course is offered for Ramapo students as a 2 credit course through Ramapo College. When registering for your courses, look for CNST 240. For more information, please click here. If you prefer to take the course at the Krame Center, please contact us at mindfulness@ramapo.edu.

 

Course Outline

Throughout the Mindfulness-Based Stress Reduction (MBSR) program you will be consciously and systematically working the challenges and demands of your everyday life. Your instructors will create a safe and supportive environment for this work and learning through:

  • Guided instruction in mindfulness meditation practices
  • Gentle stretching and mindful yoga
  • Group dialogue and discussions aimed at enhancing awareness in everyday life
  • Systematic instruction in formal MBSR meditation practices, with opportunity to check in with teachers
  • Daily home assignments
  • Downloadable home practice audio files and a home practice packet

ORIENTATION

This introductory session will acquaint you with the practice of mindfulness as taught at the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School. You will learn how this secular, scientific, evidence-based practice has become an accepted part of mainstream medicine, and discover how it can positively affect the quality of your everyday life.

WEEK 1

Here you will receive an overview of the course and establish the learning context for the rest of your experience. You will learn the theory and evidence of mind-body medicine and how to apply it in your life. You’ll be experientially introduced to mindful eating, mindful breathing, and the body-scan method, with a special emphasis on what it means to be fully engaged in the present moment.

WEEK 2

Perception is key in mindfulness—how you see things (or don’t see them) will determine in a large part how you respond. This week’s session and practices will ask you to examine your perceptions, assumptions, and the way you view the world. You will learn to use the body-scan practice to cultivate a greater degree of awareness of how you react to stressful situations. Changing the way you perceive and respond to difficulties and challenges will impact the short- and long-term effects of stress on your mind and body.

WEEK 3

In this session, you’ll practice several distinct yet interrelated mindfulness practices—mindful hatha yoga, sitting meditation, and walking meditation. This is an ideal time to share your insights about your experiences with formal practice and integrating mindfulness into your daily life. You will discover that there is both pleasure and power in being present—you’ll directly attend to and investigate how your experiences create such reactions as pleasure or discomfort in the mind and body.

WEEK 4

By practicing mindfulness, we cultivate curiosity and openness to the full range of our experience, and through this process our ability to pay attention becomes more flexible. This week, your practice will focus on the development of your ability to concentrate and systematically expand your field of awareness. You’ll learn about the physiological and psychological bases of stress reactivity, and experience mindful strategies for responding in positive, proactive ways to stressful situations.

WEEK 5

At the halfway point in this course, you should now be familiar with the foundations of mindfulness and able to focus on applying it more rapidly and effectively to specific challenges and stressors in your life. This week you will begin to pay attention to the places where you might be stuck in repeating, unhealthy patterns that you can disarm through mindful awareness. You will also learn how to apply mindfulness at the critical moment when you experience a physical sensation, intense emotion, or condition, with special attention to exploring the effect of reactivity in health and illness.

WEEK 6

Resilience or “stress hardiness” is our ability to return to equilibrium after stressful situations. This week, you will focus on transformational coping strategies to broaden your inner resources and enhance your resilience through mindfulness practice. You’ll also learn the fundamentals of interpersonal mindfulness—applying awareness and presence at times when communication becomes difficult or fraught with strong emotions. You’ll gain direct experience of a variety of styles for more effective and creative interpersonal communication.

ALL-DAY RETREAT

This all-day intensive guided retreat, taking place from 9am-4pm, is intended to assist you in firmly and effectively establishing the use of MBSR skills across multiple situations in your life. Having established a daily mindfulness practice during the previous weeks, you will be better prepared to benefit from this class.

  • Make sure to bring a lunch
  • Wear loose fitting clothes in layers since the temperature may fluctuate
  • Bring mats, cushions, blankets, or any other items to help in your practice
  • Do not wear scented deodorants, perfumes or essential oils

WEEK 7

Mindfulness is most effective when it is a lifetime commitment. This week, you will explore the many ways that you can integrate mindfulness more fully and personally into your life. While having a dedicated regular practice for mindfulness meditation is important and beneficial, it is just as important to bring a broader sense of awareness and presence to every moment in your life, and to use non-judgmental mindfulness in your self-reflection and decision-making processes. You’ll learn how to maintain the discipline and flexibility of daily practice as circumstances change over the course of your life.

WEEK 8

In the final week of the program, you will have a complete review of everything you’ve learned over the course, with an emphasis on carrying the momentum you’ve built forward into the coming months and years. You’ll learn about resources available to you to pursue mindfulness in new directions as your life and practice evolve, as well as the support systems that exist to help you continue to integrate, learn, and grow. The final lesson creates a satisfying closure by honoring both the end of this program and the beginning of the rest of your life.

Profession Credit Hours/CEU/PDH

Educators can receive 29 Professional Development credit hours for their participation. Nurses and Nurse Practitioners can receive 20 CEU’s for their participation.

Email mindfulness@ramapo.edu for more information.


Free Orientations – A requirement for the 8-Week MBSR Course

The first step toward enrollment in the Stress Reduction Program is an Orientation Session – before the start of classes. These Orientation Sessions are free of charge and are required of all participants before beginning the program.

Information about the Free Orientation to MBSR

During these sessions you will have the opportunity to:

  • Learn about the Stress Reduction Program and explore whether it is right for you
  • Meet our program instructors
  • Experience, first-hand, mindfulness methods and approaches you will be learning during the program
  • Confirm your place in the class that fits into your schedule and enroll in the program.

Location: Anisfield School of Business, room 420 at Ramapo College of New Jersey

NOTE: The free orientation is required for participants to attend the MBSR 8-week course. Participants are welcome to attend any of our orientations as long as they take place prior to the taking of the course.

Free MBSR Orientation Dates and Registration 2020

Saturday, January 11 | 9:30 AM- 11:30 AM | Carol Bowman

To register and receive your parking pass, please click here.

Wednesday, March 25 | 7:00 PM- 9:00 PM | TBD

To register and receive your parking pass, please check back

Friday, June 19 | 9:30 AM- 11:30 AM | Beth Sandweiss

To register and receive your parking pass, please check back

 


8-Week MBSR Course Sessions

Winter/Spring 8-Week Course Dates 2020

SATURDAY MORNING 8-WEEK COURSE DATES: WINTER 2020

8-Week MBSR Course- Carol Bowman
January 25- March 14 | 9:30am-12:00pm 
Includes full-day retreat on Sunday, March 1 | 9am-4pm

Location: Course and retreat in Anisfield School of Business Building Room 420. Park in Mackin-Bischoff Lot for course and retreat.

NOTE: Attending one free orientation is required for participation in the 8-Week MBSR course.

To register and pay for Carol’s Saturday Morning MBSR course and receive your parking pass, please click here.


WEDNESDAY EVENING 8-WEEK COURSE DATES: SPRING 2020

8-Week MBSR Course- TBD
April 1- May 27 | 7:00pm-9:30pm (No Class April 8)
Includes full-day retreat on Sunday, May 17 | 9am-4pm

Location: Course and retreat in Anisfield School of Business Building Room 420. Park in Mackin-Bischoff Lot for course and retreat.

NOTE: Attending one free orientation is required for participation in the 8-Week MBSR course.

To register and pay for Catherine’s Wednesday Evening MBSR course and receive your parking pass, please check back.


FRIDAY MORNING 8-WEEK COURSE DATES: SUMMER 2020

8-Week MBSR Course- Beth Sandweiss
June 26- August 21 | 9:30am-12:00pm (No Class July 3)
Includes full-day retreat on Sunday, August 2 | 9am-4pm

Location: Course and retreat in Anisfield School of Business Building Room 420. Park in Mackin-Bischoff Lot for course and retreat.

NOTE: Attending one free orientation is required for participation in the 8-Week MBSR course.

To register and pay for Beth’s Friday Morning MBSR course and receive your parking pass, please check back.


More on MBSR Program including MBSR graduate page

One Day Retreats for Graduates of past MBSR programs

All graduates of past MBSR programs have a permanent invitation to attend the current semester’s MBSR one day retreats.  Please check our website regularly for scheduled dates, times, locations and updates. If you would like to attend, please email mindfulness@ramapo.edu to check space availability and to receive a parking pass.  Thank you.

Saturday, November 2  |  Trustees Pavilion |  9am-4pm

For information on the teacher’s path to becoming an MBSR instructor, click here.


Our MBSR Instructors

 


Framework for Mindful Living™ – A 5-Day Intensive in Mindfulness-Based Stress Reduction(MBSR) with the Mindfulness Center at Brown University

January 10-15, 2019
Location: Ramapo College of NJ

About Framework for Mindful Living™ MBSR Intensive Program

Have you felt an inner call to approach your life with more wisdom, skill and compassion? Have you wished to engage your mind and body in ways that can support greater clarity and resilience? And, are you interested in both learning about and addressing root causes of stress that can make a difference in your life and the lives of students, patients and clients you serve?

Mindfulness is an innate resource in all human beings that is often overlooked. This program offers intentional, step by step guidance to cultivate strength and familiarity with this human birthright of awareness, naturalness, openness and warmth. Through the practices of MBSR, you will have the opportunity to explore your relationship with the body, mind, heart, and with one another in an environment rich in curiosity and engagement.

Based on the world-renowned Mindfulness-Based Stress Reduction course (MBSR), this five-day, residential program invites this inner exploration as we investigate the framework of the science and practice of mindfulness and its potential to impact the quality of one’s life. Included in the program:

  • Full introduction and guidance of the formal MBSR meditation practices;
  • Introduction and explication of the science and mechanisms of mindfulness;
  • How perception and conditioning shape how we experience the world, and how mindfulness can begin to uncouple automatic, habitual reactivity for clearer seeing and more creative responding;
  • Tools for deeper listening—to ourselves and others;
  • Methods and applications for bringing brief, informal mindfulness practices through the day to rebalance oneself emotionally, mentally, and physically;
  • Introduction of appropriate workplace applications of mindfulness practices for teachers and healthcare providers.

Framework for Mindful Living™is a unique opportunity for those who may not have access to an 8-week MBSR class. The program is also appropriate for those who’d like to deepen or re-invigorate their mindfulness meditation practice, and for health professionals who wish to apply  mindfulness in their work with others. In the supportive environment of a retreat-like setting, there is time and space to inquire, reflect, and come close to ourselves in ways that allow for learning, insight and healing.

Learning Objectives

At the conclusion of the program, participants will be able to:

  • Recognize and give examples of current personal patterns of automatic pilot and automatic, habitual stress reactivity that may lead to reduced effectiveness and burnout;
  • Identify and analyze current work/life stressors;
  • Reflect on and examine individual resources for meeting stress, comparing adaptive and maladaptive coping mechanisms;
  • Explain how stress expresses in human biology and physiology and how mindfulness impacts the stress cycle;
  • Utilize formal and informal mindfulness practices to reduce distraction, bring greater clarity and intentionality to decision-making, and increase emotional regulation;
  • Describe and demonstrate mindful listening as an effective skill in human relating;
  • Formulate a plan for utilizing mindfulness practices to support one’s own health and well-being and that of clients, patients, students and others we work with.
Cost and Application

Cost: $1160
Includes 5-Day Framework Intensive Tuition of $675
Plus $485 Ramapo College program fees (i.e. venue, administrative, housekeeping, etc. and daily meals which include, breakfast, lunch, dinner and an all day service of snacks, nuts, fruit, coffee and tea).  Please note: There is not an option to opt out of this fee, including meals.

**Educators receive a tuition discount of $200**

Cancellation Policy: A refund of 50%, less a $50 application and registration fee, may be given if registrants cancel more than 30 days before this program begins. No refunds will be given after 30 days prior to the start of the program.

Acceptance and Registration:

As with all intensive programs, acceptance into this course is required. Please do not make reservations or travel plans until you have received an official acceptance determination from Ramapo College.

Step 1: Application Process: 

Please apply for the MBSR Residential Program by clicking here. NOTE: Please wait for the Krame Center to reach out to you with an official acceptance email before making any travel plans.

Step 2: Registration Process:

Once accepted into the program, you will receive a confirmation email from the Krame Center with a link that will lead you to a page to process your registration and payment. Once you complete the registration and payment process, you are ready to reserve accommodations.

Accommodations

Accommodations:

Program registration cost does not include room accommodations. Please make your own accommodations at the hotel below. If looking to share a double, please go to our Facebook group page to find a roommate and then book your room together.

Transportation to and from the hotel and Ramapo College will be provided via the hotel shuttle and rides from participants with cars.

Single Accommodations:

Approximately $132/day. Please call the below hotel directly to reserve your single room. Please make sure to mention “Brown Foundations at Ramapo College” to receive the discounted price.  (Do not book online, please call to receive the Krame Center discount.)

Fairfield Inn & Suites, Mahwah, NJ. 201-529-4000  

View their website here

Double Accommodations:

Please check out our Facebook group page to find a roommate and then book your room together at the hotel.

For more information on traveling to Ramapo College, please see our Visit Us and What to Expect page.

Upon Arrival:

If you arrive early, please go directly to hotel to check-in, drop off luggage and have some lunch prior to coming to Ramapo College.

Please note, shuttle service will be provided from hotel to campus the first day of the program as participants will begin to arrange ride shares with fellow classmates who are commuting and/or have their own transportation on-site.

About the Instructors Jon Aaron and Florence Meleo-Meyer

Jon Aaron has been teaching at New York Insight Meditation Center since 2005 and began facilitating MBSR groups in 2008. A co-founder of the New York Mindfulness Meditation Teachers Collaborative, Jon is also a certified MBSR teacher trainer and mentor. At the Jewish Community Center of Manhattan, Jon is also the co-guiding teacher of the Makom Meditation Havurah, a program for dedicated practitioners. Jon regularly leads residential mindfulness retreats (often with his colleague Beth Mulligan) at various locations in Massachusetts, Connecticut and for Insight Cleveland, and at the Rocky Mountain Eco-Dharma Retreat Center. To see Jon Aaron’s full bio, please visit https://www.brown.edu/public-health/mindfulness/people/jon-aaron.

Florence Meleo-Meyer serves as Global Ambassador to the MBSR Affiliates world-wide at the Mindfulness Center, Brown University and is inspired by the potential of MBSR to impact global health and well-being when taught by teachers trained with rigor, depth, and cultural sensitivity. She has trained MBSR teachers and teacher trainers for over 20 years.  As Director of Oasis Institute, for Professional Education and Training at the Center for Mindfulness at the University of Massachusetts’ Medical School, she engaged with and supported the development of thousands of MBSR teachers globally.  Over many years, she directly trained MBSR teacher trainers, and was director of the Train the Trainer program. With equal focus on the refinement of teaching skills, attitudes and knowledge, the heart of her work attends to the cultivation of the deepest understanding of MBSR as a path of love, healing and transformation.  She has been a leading contributor to the development of best practices for teacher training in the growing field of MBSR and MBIs. Having trained in MBSR directly with Jon Kabat-Zinn, PhD and Saki Santorelli, MA, EdD, she leads MBSR Insight retreats internationally and cultivates deeper understanding of the essence of MBSR within the non-dual experience of silent meditation practice while supporting the integration as a whole life approach. For Florence’s full bio, please visit https://www.brown.edu/public-health/mindfulness/people/florence-meleo-meyer-ms-ma-lmft.

Typical Schedule

ARRIVAL

On your day of arrival, Registration at Ramapo College begins in the Trustees Pavilion at 5pm followed by dinner, and then Orientation, and ends around 9pm.

COURSE DAYS

Course days begin with an early morning session at 7am, followed by breakfast at 8am, lunch around 12:30pm, and conclude after dinner around 7pm. The last evening will end around 9:30pm.

FINAL DAY

Your final day starts as a course day and ends after lunch, around 2pm.

The detailed course schedule will be provided by your instructor at Registration.

CEUs for Educators

Educators can receive 38.5 Professional Development credit hours for their participation, email mindfulness@ramapo.edu for more information.

What Past Participants Have to Say

I had a wonderful time on the 5-Day Tools Retreat at the Krame Center. The grounds and facilities are superb, the food was healthy and nourishing, and the additional support offered by the center (mats, cushions, yoga mats) was very appreciated. I would do this course again, thanks to the great teachers, their embodiment of the practice, and the diverse group of attendants. I got so much out of this, and look forward to learning more.” – Five Day Retreat Participant

This program was a life-changing experience. I came to the program to learn how to manage a serious chronic illness. I found immediate benefit. Equally important, I learned to identify and solve persistent challenges in everyday life. This was the best investment I ever made.” – Five Day Retreat Participant

“I came here with no experience with meditation, but an interest in learning… It took me 3 days, but I learned that taking care of my mind and body and heart are my responsibility. I learned a great deal about myself and myself in relation to others. It is my intention to move forward, inch by inch, through continuing my practice…rediscovering myself and living a more open and authentic life.” –Five Day Retreat Participant

The way in which the MBSR leaders conducted the retreat was beyond my imagination or expectations. Lynn and Margaret created a genuine atmosphere of love and trust, enabling me to express my authentic self free of judgment. I desperately sought a vehicle to a more peaceful existence and believe this MBSR Retreat has put me on the path of mindful living and genuine peace.” – Five Day Retreat Participant


What Past Participants Have to Say about MBSR

“I would like to mention how your course changed my life for the better. My family stated how they noticed a difference in my behavior once I took your course. Similarly, I had a calmer approach to solving problems. Your course minimized my anxiety and it replaced my anxiety with strength and courage. I am forever grateful for taking your Mindful Based Stress Reduction Course at Ramapo College of New Jersey.” – MBSR Participant

“After taking your course, I noticed how I let others dictate my life, instead of taking control of my life. This was until I took your Mindful Stress Based Reduction Course and I spent extra attention, noticing how I was feeling, and my emotions regarding events that happened within my life.” – MBSR Participant

“I am more adept to navigating through the negative emotions and thoughts that had previously ‘nagged’ at me. I feel more peaceful now” – MBSR Participant

“I have already found myself in situations where I physically felt the stress building, and was able to think for a moment if I had another way to handle it. I am grateful that the Krame Center is here to provide the tools I can use to have a rich and fulfilling life, NOW!” – MBSR Participants

“I have noticed I am more adept at navigating through the negative emotions and thoughts that had previously “nagged” me… I am more peaceful now…”- MBSR Participant

“I feel calmer more focused and my creativity is off the charts which leads to improved problem solving. My relationships with family, co-workers, and friends have improved..”- MBSR Participants

“Helps me relax and ponder possibilities rather than rush to judge or try to fix situations”- MBSR Participant


For more on MBSR Standards of Practice and History from Center for Mindfulness, click here

To enjoy this informative video from Jon Kabat Zinn on MBSR, click here.

For a map of Ramapo College’s campus, click here.


To request disability-related accommodations, please contact mindfulness@ramapo.edu.

Krame Center for Mindful Living at Ramapo College of NJ
505 Ramapo Valley Rd, Mahwah, NJ, 07430 in Bergen County, New Jersey, Northern New Jersey
201.684.6855
mindfulness@ramapo.edu