Programs and Workshops

MBSR (Mindfulness-Based Stress Reduction)

mindfulness

MBSR is an eight-week program with an all-day intensive that offers tools and practices that can help in dealing with stress, anxiety, depression and pain. The program runs three or four times per year at our studio, and is generally scheduled on Sunday afternoons. We also offer the MBSR program in corporate and institutional settings on a schedule that best complements your operations.

MBSR was developed by Dr. Jon Kabat-Zinn at the University of Massachusetts Medical Center in 1979, and its efficacy is supported by decades of scientific research.

Mindfulness is the practice of paying attention in a particular way to what is happening in the present moment, as well as to our reactions to what is happening in the present moment. While the stressors of daily life affect all of us in some way, our reactions to life's stressors can affect the ways that each of us experiences them.

Mindfulness-Based Stress Reduction can help you to develop critical life-long stress management skills that have proven to reduce stress, improve health, and increase quality of life. Worldwide, more than 24,000 people have completed the MBSR program.

Studies(1) have shown that MBSR can help with:

  • emotional stress
  • physical stress
  • chronic illness and pain
  • migraine headaches
  • cancer treatment
  • cardiac issues
  • weight issues
  • neurologic issues

(1)MBSR studies: http://bit.ly/mbsr-studies

MBSR at Sarva Yoga of Media

The MBSR program at Sarva Yoga of Media is modeled after the MBSR program at the Jefferson Myrna Brind Center for Mindfulness, and the MBSR program developed by Dr. Jon Kabat-Zinn. It includes eight (2.5 hour) weekly sessions and an all-day (7 hour) intensive between the sixth and seventh weekly sessions. Some sessions include mindful movement (gentle yoga in sessions 3 and 4, and in the all-day retreat), where a yoga mat will be helpful if you have one. There is a daily home practice that is key to realizing the benefits of Mindfulness-Based Stress Reduction.

Instructor

Jack Dixon, ERYT-200, completed the Mindfulness-Based Stress Reduction Teaching Practicum with Dr. Diane Reibel at Jefferson-Myrna Brind Center of Integrative Medicine (JMBCIM), and interned with Dr. Aleeze Moss, also with JMBCIM. He studied Classical Yoga and meditation with Dr. Bob Butera at YogaLife Institute in Devon, PA (now in Wayne, PA).

Program Schedule

The MBSR program is generally scheduled three or four times a year (spring, summer, fall, and winter) at our studio on West Jasper Street in Media. The sessions are usually held Sundays from 12:30 PM to 3:00 PM, and the all-day is held the Saturday before the 7th Sunday session. Schedules may vary. When scheduled, the program will appear on our Workshops page with a button to register and pay for the program.

Tuition

Program tuition is $495, with an early registration discount of $70 if registered and paid before the established early registration date. Tuition must be paid in full (or a payment plan established) prior to program start. Tuition is refundable in full until three days prior to program start; 50% refund if canceled within 72 hours of program start. There are no refunds once the program has begun. Scholarships are available on a per case basis; contact us for information on scholarships.

Mindfulness Courses

meditation

Mindfulness is the foundation of all we do at Sarva Yoga of Media. Our yoga instruction is infused with mindfulness, and our yoga teacher training (YTT200) incorporates the Mindfulness-Based Stress Reduction program into its syllabus so that our graduate teachers develop a firm understanding of mindfulness practices.

We offer mindfulness and meditation workshops at our studio and in corporate and institutional settings, ranging from a 90-minute introduction to mindfulness to four- and six-week workshops that generally run one class per week. Mindfulness workshops can be tailored to your particular group, needs, and intentions. We hope you'll find a mindfulness program that will work for you.

Mindfulness is the foundation of all we do at Sarva Yoga of Media. Our yoga instruction is infused with mindfulness, and our yoga teacher training (YTT200) incorporates the Mindfulness-Based Stress Reduction program into its syllabus so that our graduate teachers develop a firm understanding of mindfulness practices.

We offer mindfulness and meditation workshops at our studio and in corporate and institutional settings, ranging from a 90-minute introduction to mindfulness to four- and six-week workshops that generally run one class per week. Mindfulness workshops can be tailored to your particular group, needs, and intentions. We hope you'll find a mindfulness program that will work for you.


Introduction to Mindfulness-Based Stress Reduction

This 90-minute workshop introduces the fundamentals of Mindfulness-Based Stress Reduction (MBSR), which has been shown to reduce anxiety and depression, increase resilience to stress and pain, and improve overall well-being. Through meditation and awareness exercises, we will explore this practical time-proven approach to living fully in the present moment that has helped thousands of people achieve greater balance, vitality and health.

What you will learn:

  • What mindfulness is and how it can reduce stress and enhance well-being
  • A variety of mindfulness meditation practices
  • Applications of mindfulness in day-to-day living

Class Fee: $25
Fee applied to tuition for the eight-week Mindfulness-Based Stress Reduction course, along with an additional $70 discount. Workshop fees are not covered by yoga class packages or monthly passes.


Mindfulness in Practice Workshop (4 Weeks)

Four Weekly 1½-Hour Sessions

What is mindfulness? How can it enrich your life?
This four-week workshop explores the benefits of mindfulness and practices for developing and incorporating mindfulness into daily life. Practice mindfulness meditation, mindful yoga, and mindful communication skills. Bring the benefits of mindfulness to your relationships, to your work, and to your life.

Studies have shown that mindfulness practice can help to develop:

  • clearer focus
  • increased attention
  • emotional awareness
  • emotional regulation
  • greater mental agility
  • reduced reactivity
  • reduced rumination
  • improved memory
  • greater peace of mind
  • more effective communication
  • stronger relationships
  • better overall health
  • increased resilience to stress, anxiety, and depression

Workshop tuition: $145
Pay in full at registration, or make a $25 deposit to register; balance due before course start.


Mindful Living Workshop (6 Weeks)

Six Weekly 1½-Hour Sessions

This six-week workshop explores more deeply the habit patterns that magnify stress reactivity, and a wider range of mindfulness practices that foster more skillfull and effective reaction habits. Incorporate mindfulness more fully into daily life by developing a regular meditation practice. Practice mindfulness meditation, mindful yoga, and mindful communication skills. Bring the benefits of mindfulness to your relationships, to your work, and to your life.

Workshop tuition: $225
Pay in full at registration, or make a $25 deposit to register; balance due before course start.


Cancellations and Refunds:

Class and workshop fees are refundable in full until three days before program start, and at 50% within 72 hours of program start. No refunds once programs begin.

Yoga Teacher Training (YTT200)

ytt200-pic

YTT200 Yoga Teacher Training is an eight-month intensive that prepares students to teach yoga effectively and to register with the Yoga Alliance as an RYT-200 (Registered Yoga Teacher with 200 hours of Yoga Alliance-approved teacher training). Click the RYS200 Yoga Alliance badge graphic to see our Yoga Alliance school profile, or click below for acceptance guidelines and program details.

If you've been practicing with us for at least three months and have an interest in yoga teacher training, either to teach or just to deepen your own personal practice, our 200-hour Yoga Teacher Training (YTT200) could be for you. As a Yoga Alliance-registered yoga school (RYS200), our YTT200 program provides the training required for you to register as an RYT200 (registered yoga teacher with 200+ hours of training), and to become a skilled, effective yoga teacher.

Schedule

The YTT200 program at Sarva Yoga of Media is eight months long. In addition to home reading, written, and study assignments, two 4-hour classes are held each month, on Saturdays from 11:00 AM to 3:00 PM, for the duration of the program.

YTT200 Teacher Trainees must attend at least two regular yoga classes at Sarva per week in addition to their own personal practice. Tuition includes an unlimited class pass that covers all yoga classes for the duration of the program

Tuition also includes attendance in the Mindfulness-Based Stress Reduction (MBSR) program at Sarva Yoga of Media. We believe that mindfulness is an integral part of an effective yoga practice, and we encourage teachers to incorporate mindfulness into their teaching style. The MBSR program is scheduled throughout the year, and is listed on the Workshops page when scheduled.

How to Sign Up

Contact us for an application and information on tuition and payment plans. Application fee ($150, refundable) is included in tuition. We will consider applicants who have practiced with us regularly for at least three months.

Structure

The 200-Hour Yoga Teacher Training program at Sarva Yoga of Media is approved by the Yoga Alliance. It's structured to meet all Yoga Alliance requirements and qualifies graduates for registration as a yoga teacher with the Yoga Alliance.

Course Syllabus:

Techniques, Training and Practice
110 hrs

Description
Through discussion, active demonstration, and use of the trainee asana handbooks (Power Yoga, by Beryl Bender Birch; Yoga Sequencing, by Mark Stephens; and Teaching Yoga: Essential Foundations and Techniques, by Mark Stephens), we will identify alignment and sequencing for stable, safe movement through Sun Salutations A & B, Warrior series, hip opener sequences, balances, and Moon Salutation, and the importance of inversions and Savasana. We will identify how effective breathing and coordination of key muscle groups affect flexibility and strength in poses.

Conversation will focus on understanding of the energetic effects of key postures in all sequences, and the various risks in performing the sequences incorrectly.

Non-contact hours include reading assignments from the texts and written summaries to demonstrate grasp of the material.

Learning Objectives
Proficiency in teaching a basic vinyasa flow yoga class with pose and sequence modifications and variations.

Teaching Methodology
36 hrs

Description
Learning to guide students through proper teaching, cuing techniques, effective demonstration, assists, and proper class etiquette. Understanding modifications for limitations, and developing sensitivity to practitioners of various levels, from beginner to advanced. Four contact hours will cover the business aspects of teaching yoga, including studio management, scheduling, marketing, compensation, and other business management topics.

Non-contact hours, reading: Teaching Yoga, by Mark Stephens (Chapters six, seven, eight, and ten).
Non-contact hours, assignment: sequence a yoga class.

Learning Objectives
To become an effective yoga teacher.

Anatomy & Physiology
28 hrs

Description
Learning physical anatomy: muscle, tendon, and ligament functioning; skeletal structure; breathing process; the nadis and chakras; and energy flow. Contact hours include classes and seminars on anatomy as it applies to yoga. Non-contact hours include reading assignments from Yoga Anatomy, by Leslie Kaminoff and Amy Matthews, and written summaries of assignments.

Learning Objectives
The body system and its relationship with yoga practice, and awareness of body sensations and functions.

Yoga Philosophy / LifeStyle Ethics
40 hrs

Description
Reading and discussion of ancient texts and discussion of philosophies and the eight limbs of yoga how they apply to everyday life. Non-contact hours include reading assignments from The Yoga Sutras of Patanjali, trans. by Alistair Shearer and The Yamas and Niyamas, by Deborah Adele. Non-contact hours include reading assignments from The Yoga Sutras of Patanjali, trans. by Alistair Shearer and The Yamas and Niyamas, by Deborah Adele.

Learning Objectives
Understanding of the ethical aspects of the yoga practice and lifestyle, and its importance in an effective practice.

Practicum - Teaching
32 hrs

Description
Teaching fellow students, assisting in studio classes, giving and receiving feedback on teaching. Each student will teach five 75-minute yoga classes in the studio setting. Non-contact hours include sequencing beginners, intermediate, and all-level classes, and sequencing modified classes for older practitioners.

Learning Objectives
Experiencing the teaching process with fellow students.