At Lumos, we invite you to an 8-week MBSR - Mindfulness-Based Stress Reduction program.

The program will be led by psychologist and MBSR facilitator Naniko Vashakidze (Brown University, School of Professional Studies - Mindfulness Education).

MBSR is an evidence-based training program that helps us become more mindful of our thoughts, emotions, and bodily reactions to stress, instead of reacting automatically.

The program does not offer an escape from reality or a quick “change” of ourselves. It teaches us how to return to current experiences with greater attention, acceptance, and care.

Sessions include:

formal and informal meditations;

Breathing and body-based practices;

Conscious movement, walking and eating;

Psychoeducation about stress, habits, and automatic reactions;

Georgian-language audio guides and home practice.

Regular practice may help:

Dealing with everyday stress more effectively;

Improving attention and concentration;

Developing emotional regulation and self-care;

Reducing physical tension and fatigue;

A better understanding of present experience.

The program is designed for both beginners and those who already have meditation experience. Anyone can participate in the program - without prior knowledge or preparation, according to their own abilities and pace.

Program structure:

• Orientation Meeting (Mandatory - 75 min): This is a space where you will learn in detail about the course structure, expected benefits, and possible risks. Here you can calmly ask any questions and prepare for the practice at your own pace.

• Individual Consultation (Online - 15-20 min): A personal conversation with a facilitator to assess your needs and readiness to get the most out of the program.

• 
  

• 8 group sessions (once a week - 2 hours): A joint journey where we explore formal and informal practices, share experiences, and discuss theoretical frameworks.

• Silent Day (7-8 p.m.): A special day dedicated entirely to meditation, your personal experiences, reflection, and simply "being."

• Daily Integration (45-60 minutes): Through weekly assignments, you learn how to incorporate mindfulness into your daily routine - consistently and mindfully.

• 
  

Program dates:

• Orientation session - October 6;

• Individual meetings - October 7, 9 (online, 15 minutes);

• Session 1: October 12, 7:00 PM;

• Session 2: October 19, 7:00 PM;

• Session 3: October 26, 7:00 PM;

• Session 4: November 2, 7:00 PM;

• Session 5: November 9, 7:00 PM;

• Day of Silence - November 14 - 10:00-17:00;

• Session 6: November 16, 7:00 PM;

• Session 7: November 23, 7:00 PM;

• Session 8: November 30, 7:00 PM.