Mindful Yoga Education 2018-2019

Integrating mindfulness and compassion as healing and transformational elements in yoga practice.

This is a continuing education program on how to integrate mindfulness and compassion as healing elements in yoga practice. We will emphasize the wisdom aspect of the yoga and mindfulness traditions, exploring how to transform suffering into greater freedom and self-awareness.

This program is beneficial for
* anyone who wishes to deepen their own experience of yoga and meditation as tools for self-discovery
* yoga teachers who aim to use mindfulness and compassion meditation techniques in their classes
* Mindfulness/ MBSR instructors who want to learn more about integrating yoga into their teaching

The powerful combination of Buddhist yoga, Taoist yoga, and Hatha yoga comes alive in this contemporary program backed by scientific research, guiding you on your own path towards greater happiness and wellness in body and mind.

You will learn:

  • How to embody a present-moment, heart-centered yoga practice for optimal wellness.
  • How to practice and teach mindfulness and compassion meditation
  • The fundamentals of mindfulness
  • The basics of Buddhist psychology in relation to yoga asana
  • How to design Mindful yoga class sequences
  • The healing applications of mindfulness, compassion, and asana.
  • Transforming difficulty into wisdom

Jonathan Weber is a certified teacher of Mindful yoga and MBSR (Mindfulness-Based Stress Reduction). He has been practicing yoga and meditation for 30 years, and is a leading teacher of mindfulness in Norway. He combines a modern, evidence-based training in yoga therapy and mindfulness with his long experience in Buddhist traditions, teaching Mindful yoga as a holistic method towards greater peace and well-being.

Jonathan has been a pioneer in the integration of mindfulness with yoga. He has established the first Mindful yoga education through Oslo Yoga studio, introduced Mindful yoga in 2015, and started teaching mindfulness meditation to yoga students in 2006. He has also been a co-teacher with founder Maja Thune in the first Therapeutic Yoga Teacher training in Norway, using mindfulness and yoga as a therapeutic tool.

Jonathan was educated in MBSR mindfulness through the IMA, Mindful yoga from Kathy Ward (200hr), with an Advanced Yoga Teacher training (300hr) from Mark Stephens, author of Yoga Therapy. He is also trained in Yin yoga from Biff Mithoefer, certified in EDGU spinal maintenance from its founder, and a level 2 Reiki healer.

Through years of leading retreats, trainings, workshops and classes, Jonathan has become known for his calming presence, warmth and wisdom.

This is a 100-hour training divided into two modules at 50 hours each.  Both modules are designed to work as a comprehensive training, but they can be taken individually. Module 1 is a non-residential training in Oslo, occurring over 3 weekends, and Module 2 is a 1-week residential retreat in the mountains outside Oslo. In the first module of training we will explore the fundamentals of mindfulness and compassion practices, and how they are integrated into yoga asana and movement. The emphasis will be on theory and learning the fundamentals of Mindful yoga. In the second module of training we will deepen our own practice in a retreat environment and learn to teach Mindful yoga to others. There will be a review of the elements learned in Module 1 with an emphasis on how to apply our understanding into methods of teaching.  
All participants who successfully complete one 50-hour module will be given a course certificate.  Successful completion for the 50 hr training means full attendance to classes and the submission of a final thesis. Yoga teachers who already have 200 hr training or more, and who successfully complete both 50 hr modules will be given a Mindful Yoga teacher diploma. Successful completion of the 100 hr training means full attendance to classes (unless otherwise pre-approved by the teacher) and the passing of a final exam.  
  • In order to receive a diploma as a Mindful yoga teacher, you will need to have already completed a basic 200 hr teacher training.
  • It is recommended that you already have some basic knowledge and experience of yoga and/or mindfulness practice to attend, though it is not required for taking either modules.
  • You must have a basic understanding of English, as the teachings will be in English. However, questions and dialogue in class can be made in Norwegian.
If you are uncertain about whether or not this training suits you, or any other questions, please contact Jonathan jonathan.rigpa@gmail.com  

Every weekend is also a workshop in itself.


The hole Module 1 -  9500 kr - sign up
1 week-end workshop - 3200 kr - sign up on each date below

Dates for module 1:

Weekend #1: Nov. 2-4 - Fundamentals of Mindful yoga

Friday: 18:30-21:00

Mindfulness; definition, history
Mindful yoga and meditation practice.

Saturday: 9:00-17:00

The Four Foundations of Mindfulness
The Attitudes of Mindfulness
Right effort: Not too tight, not too loose;
Balance and the Middle Way.
Presence and Witness
Being vs Doing modes
Mindful yoga and meditation practice

Sunday: 10:00-17:00

Fundamental Goodness; trusting our basic nature
Brahmaviharas: Cultivating positive mental states
Metta practice; Loving-kindness and Compassion
Gratitude, taking in the Good
Self-kindness in yoga practice; befriending the body
Breath of kindness
Mindful yoga and meditation practice

Weekend #2: Nov. 30- Dec. 1 - Healing elements of Mindful yoga

Friday: 18:30-21:00

What makes yoga healing?
Mindful yoga practice

Saturday: 9:00-17:00

Mindfulness of Body
Embodiment; being present with the body and feelings
Finding the “soft edge”
Inner guidance and listening to signals
Calming the nervous system, importance of rest
Using the breath; pranayamas
Introduce RAIN method; recognize and allow
Accepting and letting go
Mindful yoga for Stress relief; principles of practice

Sunday: 10:00-17:00

Mindfulness of Feelings
Meeting with difficulty, pain, discomfort
Mindfulness-Based Pain Management
Learning to stay in experience
Approach vs. avoidance
Response vs. reaction
Mindful yoga for recovery; healing injury, preventing injury.
Mindful yoga in trauma, depression and anxiety.

Weekend #3: Feb. 8-9, 2019 - Mindful yoga for transformation

Friday: 18:30-21:00

Transforming suffering into wisdom
Mindful yoga and mindfulness practice

Saturday: 9:00-17:00

The Four Noble Truths
Yoga as insight and awakening
Developing insight/prajna
Mindfulness of Thoughts
Inquiry and Investigation in RAIN
Non-identification in RAIN method
Developing the witness; observation vs engagement
Moving beyond suffering; letting go of negative thinking

Sunday: 10:00-17:00

Yoga as a way of life; living with mindfulness and compassion
Mindfulness of Dharma: Three Universal Truths
Cultivating a healthy/wholesome life;
Watering seeds of goodness, weeding the garden
Coming home to one’s authentic self; true nature.
Mindful yoga principles off the mat; everyday guidance
Knowing when to act; engaged yoga and Buddhism
Becoming your own teacher, the intuitive heart