Here, with their permission, I’m sharing the comments and transformations of the wonderful people who participated in my first MBSR group. The changes I saw in myself led me to start teaching this program. I internalized it so much that now I want to share it with everyone. This 8-week program significantly contributes to self-awareness, especially when we forget the most essential aspect of being human.

Now, let’s look at the participants’ own words 🙂

Aynur Yaşar

1. What changes have you observed in yourself at the end of the program?

I’m calmer and less anxious. I learned to love myself as I am, without judgment, and that I deserve the same compassion I show others, and I’m trying to put that into practice. Is that a small thing? ☺️

2. How was the flow of the program? What did you like and dislike?

I honestly came without any idea, but because of my trust in you, I was sure it would be beneficial. The flow was great; I went every week without getting bored, wondering “what will happen this week, what wonderful notes has Sema prepared for us?” ☺️

3. To whom would you recommend this program for problems?

I would recommend it to everyone, especially those who worry unnecessarily, those who have recently experienced difficult events, and those who regret things later. It helps them understand that no moment is more important than the present, and to appreciate even the value of breathing.

Gözde Aral Ocak

1. What changes have you observed in yourself at the end of the program?

I’m more alert in my perception of myself and the world. Although I have a calm, almost gentle nature, this program has added a new tranquility to it. And there’s an involuntary desire within me to simplify, calm down, and reduce. I love this. It has been very good for me.

2. How was the flow of the program? What did you like and dislike?

Initially, the few minutes of meditation seemed daunting, but I didn’t want them to end in the final modules/even on the day of silence. The flow was what enabled this transformation. It was a beautifully planned, smoothly functioning system.

3. To whom would you recommend this program for problems?

Those who are tense, anxious, whose lives have turned into chaos, who are always rushing and can’t keep up with anything should participate immediately. Everyone else should find a way to give themselves this gift. Because life is too precious to slip away while you’re thinking about other things.

“I wrote my most sincere thoughts, without any favoritism whatsoever,” she also noted 🙂

Neslihan Nal

1. What changes do you observe in yourself at the end of the program?

Through the program, I learned to pay attention to every moment I experience, to be aware of my positive and negative emotions. Also, experiencing the meditation practice I’ve always wanted to do, and the program motivating me to do so, was a goal I achieved.

2. How was the flow of the program? What did you like and dislike?

The flow was very clear and pleasant. There wasn’t anything I disliked; I can say I enjoyed each day.

3. To whom would you recommend this program for problems?

I recommend it to people who feel their lives are moving too fast and need to slow down a bit, who realize they need to better manage their stress, and who are curious about meditation but don’t know where to start.

Pınar Onaran Altın

1. What changes have you observed in yourself after the program?

I’m able to stay in the moment more, and even if I sometimes go on autopilot, I catch myself.

I meditate daily. That was my biggest goal. I’ve been able to establish it as a habit.

2. How was the flow of the program? What did you like and dislike?

The flow was good, the whole process was well-planned, and I realized we all progressed along with the flow. I experienced that training can be done without huge headings, with concise information, examples, and experience sharing.

3. To whom would you recommend this program for problems?

To those experiencing anger and stress issues, those struggling with communication with their close circle, those feeling stuck, and those who don’t know where to start.

Oya Güvercinci

1. What changes have you observed in yourself at the end of the program?

My awareness has increased. I’m happy that I can now notice things I never noticed before.

I can now meditate easily and with pleasure. Before this training, I couldn’t even sit for 5 minutes despite wanting to for years, but now I can meditate for 30 minutes without guidance. When thoughts come to my mind, I feel like I hear you saying “the mind does this” with your unique emphasis, and I can return to my breath.

I approach people with much more compassion. I think I will carry the effect of the “Just Like Me” meditation for a lifetime.

2. How was the flow of the program? What did you like and dislike?

The flow of the program was very good. There was nothing I disliked.

3. To whom would you recommend this program for problems?

I recommend this program to anyone who can’t stay in the moment, who doesn’t even know they can’t, who spends all day trying to get things done and doesn’t have time to listen to themselves, and who can’t seem to quiet their brain.

Esra Nevresoğlu

1. What changes have you observed in yourself at the end of the program?

I can look at things from a different perspective. My eating habits have changed; before, I used to eat everything I could get my hands on or see, but now I’m on the elimination program with you, and it’s going great =))

After the body awareness movements and exercises we did in MBSR, I started listening to my body and suddenly found myself signing up for sports. My body wanted to move, and as it moved, it became happier, we became happier.

2. How was the flow of the program? What did you like and dislike?

To be honest, at first I thought, “Is this what MBSR is? What good will this do?” and I wasn’t very happy =)) but after it ended, seeing the difference in myself, I thanked God for the day I started following you. There was nothing I disliked.

3. To whom would you recommend this program for problems?

I would say to people who are constantly stressed, but when I started the program, I wasn’t aware that I was constantly stressed. I recommend it to those who want to increase their awareness, those who want to live a more enjoyable and calm life, and those who want to escape the daily chaos.

Didem Sever

1. What changes have you observed in yourself at the end of the program?

I’ve become calmer, more serene, and less anxious. When I used to rush around when I was worried about not being able to keep up with things, I now understand that I need to stop.

When I feel like I’m about to have an anger outburst, I manage it better now.

The meditations were very helpful; they really take away my anger and frustration. When I return to the present moment, I realize how many things I have to be grateful for.

2. How was the flow of the program? What did you like and dislike?

I think the flow, duration, and weekly meeting frequency were good. Individual sessions were also quite productive, but the group sessions, at least the parts where we talked amongst ourselves, were also very enriching.

The silent day was my favorite experience, of course.

3. To whom would you recommend this program for problems?

I would recommend it to those who experience sudden anger outbursts, those who cannot understand the source of their unhappiness, and those who constantly dwell on the past or future and miss the present moment.

Başak Y.

1. What changes have you observed in yourself at the end of the program?

I am calmer and more serene. Stress doesn’t seem as frightening as it used to. My tolerance is higher. I incorporated meditation into my life and it has been very beneficial.

2. How was the flow of the program? What did you like and dislike?

The program flowed very smoothly. Because the training was conducted in a conversational atmosphere, it didn’t feel tiring at all. In fact, each lesson felt like therapy. Being together with other people who are experiencing similar situations and hearing their experiences was also very enriching. Ms. Sema is very cheerful and warms our hearts with her energy. As she explained, things started to fall into place. I’m very glad I participated in the program. I enjoyed everything. Since the topic interested me so much, I would have liked to do more reading during the program. Luckily, I’ll be able to satisfy my curiosity with Sema Hanım’s book recommendations 😊

I was very happy that it was online. Participating in the training from my home in Izmir was quite comfortable for me. I hope we can attend in person as well.

3. To whom would you recommend this program for problems?

I would primarily recommend it to those experiencing stress, anxiety, and tension. Those with chronic illnesses should also consider it. Actually, because it changes one’s perspective and makes us aware of different things, I recommend it to anyone open to self-improvement.

Mindfulness was something I’d been curious about for a while, something I’d peeked at from the doorway. I’m so happy that I finally stepped through that door and started walking. There’s so much more to discover. It contains many wonderful habits to incorporate into life. This training has been very beneficial for me.

Büşra Hacısalihoğlu Aksak

1. What changes have you observed in yourself at the end of the program?

We started this training in the midst of something we had never experienced before in our lives. We were all confined to our homes; a pandemic had spread to every corner of the world. We meticulously built the foundations of mindfulness week after week.

On the day of my silent retreat, something happened that I had never experienced before in my life: I lost someone I loved very much, my grandmother.

I had never before considered what death was, or where the departed person went. I had actually come very close to experiencing this, but for some reason, I had always ignored it.

While experiencing that loss, I kept reminding myself of the necessity of accepting what happened as it was. If I were the Büşra of three months ago, I don’t think I would be able to participate in the normal flow of life today.

2. How was the program structured? What did you like and dislike?

Experiencing the practices included in the program was quite enjoyable, and repeating them at home during the week was beneficial.

Following the program via Zoom was, in my opinion, much more convenient in terms of accessibility. For example, if this program had been held as weekly meetings in a physical location while we continued with our routine lives, many people like me might not have been able to participate due to the intensity of the program.

3. To whom would you recommend this program for problems?

I would highly recommend it to people who work under constant stress, those who are constantly rushing around, and people like me who don’t have the opportunity to stop and reflect on themselves.

Pınar Serçekuş

1. What changes have you observed in yourself at the end of the program?

I can see my communication errors better. I feel I am better than before at empathizing with others and showing compassion to both myself and them. I have started to listen to myself and my body, to be present in the moment, and this allows me to relax and feel more peaceful.

2. To whom would you recommend this program if they are experiencing problems?

I recommend this to anyone who struggles with stress management, experiences constant anxiety, and can’t stay in the present moment.

We experience so many new things in every group. I can’t write down all the feedback right now, and I’d like to thank everyone individually here.

Looking forward to meeting you in new groups, with new people and transformations 🙂

Sema Özpekmezci