Mindful Yoga Education 2020

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 therapeutic and transformational elements into yoga practice. In this training, we emphasize the wisdom aspect of the yoga and mindfulness traditions, exploring how to transform suffering into greater freedom and self-awareness. The entire 100hr training runs over 6 weekends and is divided into two modules at 50 hours each, which can be taken separately.

This program is beneficial for:

  • anyone who wishes to deepen their own experience of meditation and yoga as tools for transformation, healing, or self-realization
  • yoga teachers who aim to use mindfulness and compassion elements in their classes
  • Mindfulness/ MBSR instructors or students who want to learn more about how to bring yoga into their teaching or practice.

Mindful yoga is founded in the contemplative practices of the Buddhist and yoga traditions and informed by modern research in neuroscience, psychology, and physical therapy. In the most time-proven and scientifically verified methods, Mindful yoga is an effective way to access deep relaxation and meditation states using the breath and body, understand the sources of unhealthy stress in the system, transform psychological suffering through working with the emotions, and re-program negative patterns of thinking or behavior into the freedom of making positive, conscious choices.

You will learn:

  • To embody a present-moment, heart-centered yoga practice
  • How to practice and teach mindfulness and compassion meditation
  • Mindfulness; its history, benefits, science, and methodology
  • To manage chronic stress, pain, depression, and anxiety
  • The basics of Buddhist psychology in relation to yoga asana
  • To understand the roots of psychological distress and suffering
  • How to design and sequence Mindful yoga classes or home practice
  • How to work with difficult emotions or negative habits
  • To develop loving-kindness for increased happiness and connection
  • How to achieve greater clarity, wisdom and insight

This is a 100-hour training over 6 weekends. The training is divided into two modules of 50 hours each, and both modules can be taken in any order to complete the entire training. Each module represents 40 hours of teachings and 10 hours of individual study, homework, or reading.

Each weekend is based on a theme and may also be taken as an intensive workshop, see weekend dates for information about individual themes.

The first module of training emphasizes Theory: the fundamentals of mindfulness and compassion, their therapeutic properties and applications, and how to transform suffering into wisdom and insight. 
The second module of training focuses more on Practice: how mindfulness and compassion are integrated with asanas and movement, creating custom yoga classes or sequences, and the Foundations of Mindfulness in yoga practice: Body, Feelings, and Mind.

All participants who successfully complete the entire training of Module 1 and 2 will be given a Mindful Yoga certificate for 100hrs through Oslo Yoga. Successful completion of the 100 hr training means full attendance to both 50 hr modules (unless otherwise pre-approved by the teacher) and the submission and approval of all homework assignments.

All participants of Module 1 and 2 will receive a Mindful Yoga Training manual. 

  • It is recommended that you already have some basic knowledge and experience of yoga and/or mindfulness practice to attend, though not required. 
  • You should have a basic understanding of English, as the teachings will be held in English.

However, questions and dialogue in class can be done in Norwegian.

Email Jonathan and introduce yourself before registration. Tell a little about your background, with any reference to yoga or meditation practice, and your motivation for taking the training.
Email: jonathan.rigpa@gmail.com

Jonathan Weber is a certified teacher of Mindful Therapeutic yoga and educated in MBSR/MBCT (Mindfulness-Based Stress Reduction/Cognitive Therapy). He has been practicing yoga and meditation for 30 years and teaching in Norway since 2006. 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. Through years of leading retreats, trainings, workshops and classes, Jonathan has become known for his calm, open-hearted presence and wisdom.

Jonathan has been a pioneer in the integration of mindfulness with yoga. He has established the first Mindful Yoga Training through Oslo Yoga studio, introduced Mindful yoga to Oslo in 2015, and started teaching mindfulness/compassion 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 in psychiatry.

Jonathan has been practicing in the Dzogchen and Mahamudra traditions of Tantric Buddhism since 1991, and he has studied with respected lineage holders including Chokyi Nyima Rinpoche, Namkhai Norbhu Rinpoche, Lama Surya Das, and Anila Tsering Chodron. He has also studied Bhakti/Karma yoga with Ram Dass, author of Be Here Now, and Jnana Yoga/Advaita Vedanta with Gangaji and Timothy Conway.

Jonathan was educated in MBSR mindfulness through the IMA, Mindful Therapeutic Yoga from Kathy Ward (200hr), with an Advanced Yoga Teacher training (300hr) from Mark Stephens. He is also trained in Yin yoga from Biff Mithoefer, Restorative yoga from Sue Flam, and certified in EDGU spinal maintenance from its founder, Jeffrey Page.

Price:

Module 1: 8500
Early-bird price, before Nov 1: kr. 7500

Module 2: 8500
Early-bird price, before Nov 1: kr. 7500

100 hr training (both Module 1 and 2): kr. 15.500
Early-bird price, before Nov 1: kr. 14.500

Weekend price: kr. 3.000

For student or unemployed discount, contact Jonathan

Module 1: Principles of Practice - Dates

In this weekend, we explore the essential principles of mindfulness and compassion that are used in a mindful, heart-centered approach to yoga. We begin with an overview of Mindfulness; its definition, its roots in Buddhist yoga, its evolution into a modern secular movement, and how it relates to Hatha yoga.

We look more deeply into the principles of Buddhist psychology and modern Mindfulness-based therapies to understand how balance, attitude, and the way we pay attention influences our yoga and our life. We will learn how to use the 3 principles of Mindfulness to step out our busy doing modes and rest back into Being with our experience. And we practice with the qualities of heartfulness, or loving-kindness and compassion. Together with mindfulness, the qualities of the heart, of feeling from the heart instead of the head, are fundamental in Mindful yoga. We will investigate the principle of Basic Goodness and learn to befriend our bodies, our emotions, and our minds for a holistic approach to yoga practice.

 

Topics for the weekend include:

  • The Four Foundations of Mindfulness
  • The Attitudes of Mindfulness
  • Cultivating positive states, taking in the Good
  • Metta practice; Loving-kindness and Compassion

In this weekend, we will explore the basic principles of how mindfulness and yoga can have healing and therapeutic effects. We begin with an exploration of what makes mindfulness and yoga healing. We will look at the scientific research, the psycho-somatic connection of mind and body, and its clinical applications and therapeutic uses.

We will investigate the causes and symptoms of physical and nervous distress, and how to treat our bodies in a mindful and compassionate way. Especially in relation to chronic stress, anxiety and depression. We look at recovery from injury and how to handle chronic pain using Mindfulness-Based Pain Management.

As the body and mind are connected, we will also explore the causes and treatment of psychological suffering, working with feelings and mental states using principles of mindfulness and compassion. Especially important is the way we approach difficulty rather than avoid it, and how to develop resilience to reactivity in our system. Using self-kindness and compassion, we can heal and transform many aspects of our life in our yoga practice.

 

Topics for the weekend include:

  • The nervous system, and brain research
  • Stress relief, breathing, and the relaxation response
  • RAIN method; Recognize and Accept
  • Therapeutic yoga for psychological disorders

In this weekend, we will explore the pinnacle of both Buddhist yoga and Hatha/Raja yoga as a path of awakening and learn how to develop insight of our true nature as the ultimate medicine for suffering and confusion.

Yoga is an ancient technology of realizing greater clarity, freedom and peace. We will investigate the principle aim of yoga through the lens of Insight/Mindfulness practice to recognize a more authentic source of who we are, and how that is liberating. We will explore meditation practices that can be used in the space of our yoga to develop more calm stability in which we can inquire deeper into our actual condition. And drawing from both ancient techniques and modern exercises, we can make a shift of consciousness using short ‘glimpse’ practices. As we learn to let go of attachment and identification with the contents of the mind, we come to rest in awareness itself.

Bringing in the aspect of heartfulness, we explore the role of the intuitive heart in awakening, and how we can shift out of our thinking minds into a felt sense of living from an open-hearted awareness. And then see how this impacts our yoga, and our lives in a positive way.

 

Topics for the weekend include:

  • Vipassana; developing insight/prajna
  • Effortless mindfulness and awakening
  • Glimpsing/shifting exercises
  • Open awareness, open heart

Module 2: Mindful Yoga in Practice - Dates

In this weekend, we will explore the physical practice of Mindful yoga; the common postures or movements, as well as general class design and sequencing that support a mindful and compassionate approach to yoga.

Mindful yoga is not a new style of yoga, rather it is a way of practicing yoga. But what postures and asanas do we use, and how do we structure them in a Mindful yoga class? In this practical weekend we will examine the various postures, common asanas to use, why and how. We will explore the sequencing of postures and the use of breath to create vinyasa flows, release of tension, and periods of rest. Also, looking at the design of classes, what are the different styles we can utilize in a Mindful yoga practice?

Most importantly, coming to understand the way of approaching and experiencing each posture that makes it mindful. In this way, supporting a safe environment for deeper inquiry and self-kindness.

 

Topics include:

  • Asanas and vinyasas to use
  • Heating and cooling, tension and release
  • Finding your soft edge
  • Mindfulness in different styles of yoga
  • Creating and designing a Mindful yoga class

In this weekend, we will explore Mindful yoga as a moving into meditation and learn how to bring more awareness into yoga asanas. Blending mindfulness and loving-kindness with movement and postures, we can experience an integrated, heart-centered yoga, with meditation at its core.

Mindful yoga is not so much about what we do, as to how we do it. Mindful yoga is a way to pay attention and listen deeply to all that is going on inside, with each movement, each breath, and each moment of our practice. As we get more intimate with our bodies, awakening to our senses, breath, feelings, and thoughts, we enter the space and flow of meditation. We can witness the play of stillness and motion and see them in each other. We can find out what is stuck, and ways to release it. The result is a more enriching and personal yoga experience, that can touch all levels of our being.

During this weekend, we will work with exercises using the body, breath, and attention to make our entire yoga practice a meditation session.

 

Topics include:

  • Embodied mindfulness
  • Awakening to all the senses
  • Long holds and fluid motion
  • Using an anchor for the attention
  • Releasing the breath, natural breathing

In this weekend, we will explore what it means to live our yoga. Bringing together all the elements of a mindful, heart-centered approach to yoga, we will expand into how this becomes a mindful way of living in everyday life.  

Utilizing the guidelines from these two ancient wisdom traditions, the eight limbs of Ashtanga yoga and Buddhist yoga, we explore the path of Mindful yoga in a modern context and how we  can integrate this wisdom into our daily lives. How can these practices help us cultivate a more healthy, happy and wholesome life? And how can our everyday lives benefit from practicing mindfulness and compassion both on and off the yoga mat?

We conclude this sixth weekend of teaching immersions and the Mindful yoga education with a discussion around finding your teacher within, listening to your heart, and following a path of yoga using your inner authority. From Mindful yoga to mindful living.

 

Topics include:

  • Patanjali’s 8 limbs of yoga
  • The Eightfold path of the Buddha
  • Mindful yoga principles off the mat
  • Self-discovery instead of Accomplishment
  • Living with change and impermanence

Mindful Yoga Education 100 hr 2021:

Module 1
Week 1: Jan 15-17
Week 2: Feb 12-14
Week 3: March 12-14
Module 2
Week 4: April 16-18
Week 5: May 7-9
Week 6: June 4-6