One of the most valuable programs I’ve ever taught is the MBSR Mindfulness-Based Stress Reduction Program. It’s just come to an end, and I felt such a strong bond and love with the participants… I can’t wait to share their beautiful thoughts with you.
Y. O.
What changes have you observed in yourself after the program?
I realized how much I judged myself; actually, I wasn’t overreacting, I was just judging things that way.
I started observing more. My perspective on myself and my surroundings changed. I say, “Now, stop and see, is this what’s happening, or is my mind speaking?”
We experience many things in life; the important thing is not to get swept away by the flow, but to learn to control things while staying in the flow. I understood this (with scientific explanations) and I aim to develop it through practice.
I’ve started to practice choosing not to see people I don’t want to see, reading books I don’t want to read, watching movies I don’t want to watch, and even accepting that this is natural and necessary. I’ve also started to say goodbye to things that hold sentimental value.
How was the program?
It was fantastic, very hands-on, enjoyable, and educational. Eight weeks flew by. I eagerly awaited the next week, trying to complete each week’s assignments. The practice discussions we had within the group were also very fun. A retreat is something that can’t be described, only experienced.
How would you recommend this program to people experiencing similar problems?
I would recommend it to everyone; there are no limitations. Those who can’t focus, those living under stress but not knowing what to do, those experiencing emotional and physical dependence, those unfamiliar with MBSR and curious about what it is, those who want to take another step towards self-discovery, those who want to meditate but don’t know where or how to start… I think everyone can gift themselves this program.
Ms. Sema, we finished another program together with beautiful moments and new teachings. Thank you so much for what you’ve added to my life, your sincerity, discipline and meticulousness, and your cheerful and smiling approach. As I wrote in the introductory form, I’m truly sincere; you are my source of motivation. When I can journey with people I feel close to like this, I become more enthusiastic and can apply what I’ve learned more easily. I’m very happy that I can reach you comfortably from my home.
Thank you to you and Ms. Nur for your efforts, and I wish you beautiful days filled with health, peace, and joy.
S. A.
What changes have you observed in yourself at the end of the program?
First of all, the first lesson was amazing for me. The first exercise I did, focusing on food and taste, made it easier for me to eat things I didn’t enjoy before. Thank you. I was very surprised to realize that even when I was making time for things I said I loved, I had put that on autopilot. I now observe the sky, the trees, my crystals, and the children with a sense of seeing.
I’ve started hearing more sounds now. It’s been a long time since I heard a rooster crow in the middle of the city. I’ve taken many trainings, but there was something I couldn’t see in myself, and I can say I was searching for it endlessly. I learned with great sadness that I had closed my eyes not to something within myself, but to myself as a whole. I never asked myself, “Do I want to do this?” It was always “I must do this, I must read this, I must go, I must search,” everything was a duty. When I put the things I enjoyed doing in the duty column, it became a burden. Yesterday, for the first time, I improvised a meal, I added whatever I felt like, I didn’t say, “What nonsense, don’t cook pineapple.” I liked it, that’s enough :))) The standing body scan was amazing. The first time we did it, I said, “I need to help myself stand.” From now on, I will help myself first. I had a tear in my upper right arm, and it’s still very tense. For the first time, I was able to let go while doing the standing body scan, and now my shoulder touches the ground during the yoga pose we do lying down. Initially, the primary focus was stress. I used to start my mornings with jaw pain and gum aching from clenching my teeth, but thankfully that’s gone now. The benefits I gained outweighed that, and I’m happy. 🙂
How was the program structure?
I don’t know if it could have been any different; every lesson was so engaging. Actually, it’s up to us to reread and apply the documents you provided, to internalize them. You gave us a key. You told us which door to open with which key.
What kinds of problems would you recommend this program to?
To those who are depressed, to those who want to enjoy life, to those who say they are stressed, to those who want to breathe, to those who complain that their lives have become monotonous, to those who are starting their personal growth – I think everyone needs it 🙂
G.A.
What changes have you observed in yourself at the end of the program?
First of all, thanks to this program, I realized that I often fell into a rumination spiral, experiencing most things in my mind on my own. I noticed that I ruminated both during and after the program, and I started to be able to stop it. As someone previously diagnosed with anxiety disorder and chronic depression, I would often find myself at night in bed thinking, “I wish I hadn’t said that to them,” “What do they think of me?” “I wish I hadn’t gotten angry and told person X about it; what if person X hears that I talked behind their back and cuts me out of their life?” “I wish I hadn’t cheated,” “I wish I hadn’t used drugs,” “Would they still love me if I had acted differently?” “Where would I be now if I hadn’t dropped out of school?” “Where did I go wrong to end up here?” I would use alcohol or drugs to suppress these thoughts. If these questions didn’t go away enough, I would eat until I was disgusted with myself. Besides that, during the day, especially at work, I often felt I was being treated unfairly. I can still think about it. But after the program, whenever I feel I’ve been wronged, I ask myself questions like, “Why do you think you’ve been wronged right now? What expectations did you have of the other person that led to this disappointment? Why do you expect others to understand you?” When I notice feelings like anger and resentment, I try to acknowledge them. Before, I used to try to cope with these feelings through alcohol, cigarettes, drugs, or by talking to others. Or, I would suppress my hurt feelings or anger by saying, “I had a very difficult day today and I need to relax now,” using drugs. Pretending nothing had happened and becoming numb helped me get through the night. I could only fall asleep around 4-5 in the morning. During the mindfulness training, without even realizing it, I noticed that when I came home from work in the evenings, I didn’t crave drugs, alcohol, or cigarettes, and the feeling of loneliness gradually disappeared. I was now focused on doing my homework and exercises every day.
The biggest impact MBSR had on me was realizing how much I expected from my loved ones, my family, and my friends. I was constantly expecting my mother, father, sibling, boss, boyfriend, and friends to do things for me, to think about me, to call and check on me, and to be understanding towards me. Maybe I knew this before the program, but for some reason, I couldn’t accept it. For some reason, the excuses I made to avoid accepting it were very strong. With the meditations and practices in MBSR, I think I started to look at myself more often. I started to look into my eyes in the mirror. I no longer wake up in the mornings with hatred and weariness. Of course, sometimes it’s very difficult to just lie down on the couch in silence for the practices, yoga, or meditation. I say, “No, I can’t do it today.” But every time, I persevere. I can say with peace of mind that I made up for the practices I couldn’t do during the program. Sometimes I cried a lot while doing the practices; The images that flashed before my eyes, the thoughts that took my breath away, caused a feeling of heaviness in my chest. Sometimes there were meditations where I thought, “I couldn’t focus at all, I shouldn’t have done this.” Meditations where I thought about other things, work, food…
Nevertheless, despite everything, these meditations allowed me to listen to myself and to recognize and confront the negative thoughts that arise in the flow of my daily life, such as resentment, anger, hatred, bitterness, jealousy, or disappointment.
After each Mindful practice, I took a deep breath and said, “Thank goodness.”
How was the program flow?
The program was quite dynamic in the first few weeks, but became quiet and peaceful towards the end for me. The last three weeks of the program were spent thinking about what I would do and how I would continue with my life in her absence. Throughout the program – perhaps because I live alone – I made it a priority. I reduced my working hours, went to bed around 11-12 instead of 4-5 at night, and woke up around 7-7:30 in the morning. I eagerly awaited each week’s classes, and I haven’t waited for anyone or anything with such enthusiasm in a very long time. What I learned about our emotional states, the human mind and body, surprised me quite a bit each week, and experiencing and observing what I learned in daily life made everything even more compelling, I think. The content of the classes was very understandable. Ms. Sema’s explanations, her responses to emails and messages outside of class, and the fact that she made us feel her support at every moment were truly incredible. It changed and transformed my faith in humanity. I don’t want to sound cliché, but seeing Ms. Sema’s beautiful, smiling face every week, learning this curriculum from her and her examples, truly lifted the weight from my heart and brought me relief. Ms. Sema was truly a source of healing for me. I’m so glad she exists…
How would you recommend this program to people experiencing similar problems?
I would recommend it to anyone experiencing anxiety disorders, depression, or obsessive-compulsive disorder.
G. B. and E. B.
What changes have you observed in yourself after the program?
I’ve begun to experience being able to free myself from the voices, stories, judgments, and accusations in my mind, to seize the moment, and to turn to my heart with curiosity. I’m experiencing in my life the ability to see, hear, and return to my essence in my sudden triggers and reactions. With this program, I’ve learned to become aware of my emotions, to say “one minute” during moments of conflict, chaos, and stress, and to give myself the message “everything is okay” by being aware of the moment.
What was the program’s flow like?
The program’s flow was quite detailed and planned on a weekly basis, and it was implemented in accordance with the schedule.
To whom would you recommend this program for problems?
I would recommend it to anyone who is tired of the voices in their head, who wants to connect with their true self, their inner strength, and a deep connection with life, and who wants to look at life with curiosity and awareness.
D. R.
What changes have you observed in yourself at the end of the program?
Personally, I started with the perception that there wouldn’t be any change because I didn’t think it was very likely that a person like me, who experiences many momentary mood swings, overthinks everything, and is a perfectionist, could change with just 2 hours of experience per week. But that wasn’t the case. It was a wonderful experience from beginning to end. First of all, I understood the disconnect between my body and my mind more clearly. I became better friends with my brain, which throws me from one thought to dozens of thoughts, and I can say to it, “No, wait a second, it’s not like that, it’s actually like this.” I can distinguish my perceptions more clearly. Most importantly, I can now do my meditations, which I used to do occasionally, every day, even if it’s just for 5 minutes. I can do it in 30 minutes because I’ve learned what’s good for me thanks to MBSR. I’m so glad you planted this seed, Sema Hanım; I will do my best to nurture it, to make it grow into a healthy, deeply rooted tree, because I’ve learned that it’s possible to become a happier individual. I’m less likely to let unnecessary thoughts lead me astray. I’m in the present moment, and being able to do this often is wonderful.
How was the program flow?
It was very balanced; the theoretical information, the ample opportunity for practice, and the break-out sessions with the participants created a nice dynamic.
To whom would you recommend this program if you are experiencing problems?
If you are anxious, easily offended by everything, internalize it and add your own interpretations, sometimes focus on the most pessimistic outcomes, are a perfectionist, split hairs, do everything quickly, race against time, always worry about what others will say, don’t value your own worth, are aware of the damage stress does to your digestive system but can’t find a solution, and want to be a calmer and more peaceful individual, mother, wife, friend, etc., MBSR will shed the first light on this path for you; the rest is up to you 🙂
F. C.
What changes have you observed in yourself at the end of the program?
I feel that my life awareness has increased with this program. It helped me easily find the answers to the questions, “What do I need right now, and what is good right now?” Furthermore, Ms. Sema’s accurate guidance throughout the program strengthened my belief in this and similar programs.
How was the program structure?
Compared to a previous MBSR program I attended, prepared by another expert, this program was more application-oriented. In this program, Ms. Sema combined her high level of knowledge with her dedication, taking the MBSR program to an incredibly different level. I clearly experienced in this program that knowledge alone doesn’t change behavior, but it transforms into change and behavior when bridged with emotion. The flow was shared with us in detail and systematically before and during the program. A difficult and personal experience-focused program could only be simplified and clarified to this extent.
How would you recommend this program to people experiencing similar problems?
I would recommend it to anyone whose mind is cluttered, who needs some simplification, introspection, and to seize the moment.
Thank you to the participants for these kind words. I look forward to meeting you in new groups, with new people and transformations. 🙂
With love,
Sema
