At Lumos, we invite you to MBSR – Mindfulness-Based Stress Reduction program, led by psychologist and MBSR facilitator Naniko Vashadze. (Brown University, School of Professional Studies, Mindfulness Education)

Practicing mindfulness daily

It is an 8-week learning program for life, which will begin with an introductory meeting on March 3. The program is conducted in a hybrid format, and can be attended both online and in Lumos.

Mindfulness is defined as the intentional, nonjudgmental application of attention to the present moment. It means being “here and now”—an attitude that allows us to notice our thoughts, emotions, and behavioral impulses as they arise, without automatic, autopilot reactions. This is how mindfulness, self-awareness, and self-care develop. It is not about trying to “change” ourselves, but rather about learning how to be with what is already there—with more curiosity, acceptance, and compassion.

The two-month Mindfulness-Based Stress Reduction (MBSR) program is a space where you can reconnect with yourself, slow down, and gradually develop moments of awareness in your daily life. This process creates space for clearer vision, inner peace, and resilience.

c— Paying attention to body sensations, breathing, thoughts, and emotions—nonjudgmentally and acceptingly. MBSR is an evidence-based, effective program that is widely used to reduce stress, chronic pain, and burnout, and helps develop emotional regulation and self-care skills.

For two months, we will observe together what it means to be “here and now,” to be alert, to learn to notice impulses before they turn into automatic reactions. The practices are not relaxation techniques or an escape from reality. On the contrary, they teach us to be mindful of life as it is in the present moment, with greater observation and openness.

The 8-week MBSR program, created by Jon Kabat-Zinn in 1979, is based on ancient meditation practices and integrated with modern medicine and psychology.

Sessions include:

Formal and informal meditations (audio guides);

Breathing and body-based practices;

conscious movement;

Eating and walking practices;

Psychoeducation about stress and habits within the theoretical framework of mindfulness;

All practices are adapted to be safe and accessible for both beginners and those with experience. No prior knowledge is required.

The program can be especially supportive for those who feel overwhelmed, stressed, anxious, overwhelmed by thoughts, or simply want to be closer to their inner experience. The goal of the practice is not rapid change, but awareness—because often it is seeing that creates the space needed for change.

It is a safe, non-judgmental, and caring space. You choose how much and at what pace you engage in the process. Mindfulness starts with where you are now—exactly as you are in this moment, without any need to change.

Possible benefits of MBSR practice:

Reducing daily stress levels;

Strengthening the ability to be in the present moment;

Training concentration and attention stability;

Relieving bodily tension;

Deepening emotional regulation and self-care skills;

Reducing anxiety and depressive symptoms;

Alleviating burnout.

Meeting dates:

Orientation meeting: March 3, 8:00 PM (online);

Individual meetings: March 6 and 7;

Session 1: March 10, 8:00 PM;

Session 2: March 17, 8:00 PM;

Session 3: March 24, 8:00 PM;

Session 4: March 31, 8:00 PM;

Session 5: April 7, 8:00 PM;

Session 6: April 14, 8:00 PM;

Silent Day: April 18, 10:00–17:30;

Session 7: April 21, 8:00 PM;

Session 8: April 28, 8:00 PM.

Program structure

One orientation meeting (mandatory, online) — 75 minutes. This is a space where you can calmly ask questions, get acquainted with the program structure, understand the possible benefits and risks, and prepare for the internships at your own pace.

One-on-one meeting with a facilitator (online, 15–20 minutes) — a space where you can calmly describe your needs, assess your readiness to participate in the program, and better determine how to get the most benefit.

8 group sessions (once a week), 2 hours each — a space where we learn together formal and informal practices, share experiences, reflect, and discuss theoretical frameworks,

One day of complete silence (Silent Day) — through meditations, time is dedicated entirely to your experience, thoughts, and presence.

Daily Practice — 45–60 minutes. Through weekly assignments, you learn how to incorporate various practices into your daily life consistently, mindfully, and at your own pace.