Grow Your Vision
Mindfulness Course MBSR with Susie-
Reduce Stress and Find Balance
Join today and take the first step toward a calmer, more mindful life!
Suffering from stress? Tension, anxiety? Difficulty concentrating and sleeping, running around all day? Uncertainty and feeling stuck due to the security situation or other challenges - family or relationship, work, or financial situation? Feeling overwhelmed by your emotions, thoughts and worries?
Mindfulness based stress reduction helps with these problems and provides tools to live a better life
Who Is The Mindfulness Course With Susie For?
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For adjustment difficulties, life transitions, or crises - such as after a divorce, unemployment, wives of reserve soldiers, or soldiers after reserve duty. Or you're experiencing fatigue from multitasking or burnout.
For “worriers” - who worry about things in the future that haven’t yet happened, or things in the past, sometimes accompanied by tension in the body.
For low mood & energy - during a stressful period, you feel less motivated and productive, and your energy has decreased. You have less desire to do things, and you may feel heaviness in your body or pressure in your chest.
For physical challenges or health concerns - chronic pain, blood pressure, digestive issues, or fibromyalgia. If you or someone close to you is undergoing medical tests and it's causing you stress and a sense of uncertainty.
For bereavement and loss - loss of a parent, spouse, son or daughter. Dealing with shock, longing, and loneliness. Hesitant to rely on people, as well as a lack of enjoying life.
For emotional challenges - such as excessive nervousness, hypersensitivity, irritability, short temper, anxiety or difficulty letting go of control.
If you're a therapist or yoga teacher - and you want to learn mindfulness to live a better life. A mindfulness course with Susie can help you, and you'll be able to use the practices with your clients or patients.
About me, Susie Keinon, In addition to being a certified mindful-based meditation instructor (MBSR), I'm a psychotherapist specializing in anxiety disorders, life crises, adjustment disorders, depression, and PTSD. My practice is in Jerusalem and Ma'ale Adumim.
I have over 30 years of professional experience in the mental health field. I have lived in Israel for 35 years and I am bilingual. I’m happy to guide you through all of life’s challenges with the attention and care you deserve. Sometimes seeking help from a professional is the best way to put things into perspective.
Education: BSW- University of Illinois, MSW- Yeshiva University, Psychotherapy Certification- Hebrew University MBSR Certification - MBSR Israel.
What Changes Do People Notice After Finishing the Mindfulness Course With Susie?
Improvement in focus
Strengthens the "focus muscle" and allows us to concentrate on the task they’re doing without distractions.
Awareness and acceptance of sensations
thoughts and feelings, and a decrease in perfectionism, and letting go of the need to control various situations.
Improvement in relationships
Interpersonal relationships, couple/family connections, and work relationships.
Decrease in reactivity
to stress and ability to take a moment before a challenging situation escalates into a spiral of negative thoughts and unhealthy reactions.
Dedicating more time
for self-care (you!) as a daily priority
Improvement in
sleep quality
Relaxing the body and reducing anxiety and worries improve their sleep quality.
What Do People Say After The Course:
I wasn't attentive to myself
before the course. I identified strengths in myself that I didn't know I had, and this gave me energy throughout the day.
I'm sensitive to body sensations.
I don't know when it happened, but I noticed an acceptance of my body, and it really moved me.
Even in times of stress, I can see the beauty in the world, and it's calming.
I notice the worries in my head, but they don't take up all the space in my mind like they used to. I don't have to listen to every worry and negative thought.
Learning mindfulness helped me in my relationships with my family members, some of whom practiced mindfulness with me!
I used to react quickly and get angry in certain situations.
Today, I pause before I react.
Join a free introductory session to the course and learn how mindfulness can help reduce stress and tension
Join the WhatsApp group and receive a link to a free introductory session to the
in-person mindfulness course with Susie. All participants will receive updates, discounts,
and tips for practicing mindfulness in daily life, all through an exclusive WhatsApp group.
Mindfulness with Susie
Stress Reduction Course Week by Week:
Week One
Introduction - introduction to mindfulness and explanation of the course.
Mindful eating - paying attention to what we eat while eating.
Body scan - practice to sharpen body awareness and sensations. Moving through the body and examining the sensations arising from it.
Week Two
Body scan.
Mindful breathing - observing inhalation and exhalation without changing the natural rhythm of breathing.
Week Three
Sitting meditation - paying attention to breath, body sensations, sounds, and emotions in the present moment.
STOP practice - a brief pause to observe thoughts and sensations to create space for observing and controlling our reactions.
Week Four
Mindful walking practice - paying attention to body contact, especially in the feet, while walking.
Mindful yoga - conscious movement with gentle stretches to observe and sharpen awareness of body sensations.
Week Five
Self-compassion meditation - Open awareness field meditation 'open' meditation and expanding attention to our consciousness.
Research on mindfulness what research says about mindfulness and how it affects health.
Week Six
Physiology of stress - what happens in the body when we're stressed?
Cognitive distortions - how we interpret different situations negatively and how to work with thoughts
Week Seven
Mindful listening - how to listen mindfully. Practicing mindful communication in pairs.
Mindfulness in my life - informal practice. How to apply mindfulness in daily life?
Week Eight
Review and summary
Dealing with difficult things that arise during practice
* There is a 5-hour long “retreat” on Friday towards the end of the course.
The importance of practice:
The course is very experiential and the daily practice is a very important part of it.
You wouldn’t expect to learn an instrument by reading a book about music.
Your body/mind is the most complex instrument in the world.
It takes time and practice to use it effectively and harmoniously.
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I find it difficult to sit "doing nothing". How can I practice? Maybe it's not for me?Most of us find it hard to sit still. We're used to being active. We have many thoughts running through our minds. It is possible to train the body and mind to observe thoughts and accept them as they are, and then let them go.
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How long is it recommended to practice each day?The recommended time is half an hour a day, but the most important thing is to practice even a little every day to develop a new habit. We'll discuss this during the course.
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Is mindfulness a religious or Buddhist practice?It's a non-religious method. In Judaism, mindfulness is called intention before an action or mitzvah, and also hitbodedut in Chasidic tradtition. Meditation practice is a part of some Eastern religions, but each religion has its own form of mindfulness.
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What happens if I miss a lesson?It's important to plan ahead in your calendar and try to attend every lesson. But unexpected things happen in life, and I can record the lesson and also meet or talk with you to catch up on material and practice before the next lesson.
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Why do I need to learn a whole course? Isn't a shorter workshop enough?Mindfulness is not just theoretical knowledge, but a skill that needs to be practiced and internalizedwith guidance and support. A full course allows for a deeper and more lastinglearning.
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How long is the course?The course is 8 weeks long, each meeting is about two hours, once a week on Tuesdays from 19:00-21:00, and there's also a long 5-hour lesson on a Friday towards the end of the course.
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When does the course start?The next course starts in October 2024. To get exact details, join the WhatsApp group. I'll contact you and send the exact details in the group (to maintain privacy). You also have the opportunity to join an introductory meeting where I'll provide information on how mindfulness can help reduce everyday stress.
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Where is the course held?Jerusalem, French Hill neighborhood.
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Is it a large group?To provide personal support and guidance to everyone, I limit the number of places to up to 8-10 participants.
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How much does the course cost?Course cost: 1,900 NIS, can be divided into up to 3 payments. 15% discount (1,615 NIS) for those who bring a friend (for a couple). Pay a deposit of 300 NIS now to reserve a place in the upcoming mindfulness course with Susie.
Mindfulness Course with Susie for Stress Reduction MBSR
Join a free introductory session to the course and learn how mindfulness can help reduce stress and tension
Join the WhatsApp group and receive a link to a free introductory session to the mindfulness course with Susie. All participants will receive updates, discounts, and tips for practicing mindfulness in daily life, all through my exclusive WhatsApp group.