Mindfulness

• The course consists of 8 classes of 2.5 hours a week and 1 silent meditation day of 6 hours.
• This is the original MBSR (mindfulness based stress reduction) course, as developed by John Kabat-Zinn.
• You will have to do an intake with the teacher prior to registration. Sign up for an intake.
• Learning mindfulness requires regular practice. During the course you will therefore practice at home about 45 minutes a day with the help of audio clips and a workbook. You will receive this at the start of the course.
• If you have Dutch health insurance with an additional package, you might get some form of compensation for the costs of the mindfulness course (MBSR).

Several scientific studies have shown that a practicing period of just 8 weeks is long enough for lasting effects:

• sleep better
• concentrate more easily, get distracted less
• better stress tolerance
• less anxiety and depressive feelings
• more connection with people around you
• emotional stability

Mindful yoga consists of gentle yoga postures (asanas), a body scan and a short meditation. You practice being mindful of your body, breath, thoughts and feelings in a gentle way. In this way you learn to stay in the here and now. You can find these classes in the yoga schedule.

• A 6 hour silent meditation day.
• Locat: USC Body & Mind
• Various meditations are practiced, both sitting and in motion.
• The meditations are guided, participants remain in silence.

• 4 week course – 75 min. per class
• You will learn:
  • some basic meditations
  • how to practice Mindfulness in your daily life
  • whether the longer 8 week Mindfulness course would be something for you

Meditation is a broad concept and there are many different ways to meditate. Meditation can be used for concentration, calmness, (self) reflection, mindfulness or (self) compassion.

• 4 week course – 75 min. per class.
• You will learn:
  • how to practise meditation
  • which form of meditation suits you
  • how you can integrate meditation into your life

A guided meditation of about 20 minutes in USC Body & Mind. Also for beginners. There’s space for questions and sharing. You can find the class in the yoga schedule.

• A workshop of 2 hours
• Get to know mindfulness through simple exercises
• Time and space for all your questions
• Everyone can join

Lies Holtrop has over 40 of experience in yoga and meditation. She studied as a mindfulness trainer MBSR at the Centre for Mindfulness and joins annual (study) retreats in mindfulness and buddhist meditation. She is also a certified yoga instructor. At USC, she teaches hatha and mindful yoga, the meditation classes, and the mindfulness course. Lies is certified member (cat. 1) of the VMBN.

Hadleigh Gillibrand used to be a marketing manager. In 2000 he was diagnosed with MS, which led to a new career as a physio therapist and mindfulness teacher. He graduated from the Centrum voor Mindfulness and tought as a volunteer for a social mindfulness initiative in east Amsterdam for many years. Hadleigh has attended multiple meditation retreats and continues to embody mindfulness as a way of life with the underlying intention of helping others.