Living with awareness is one of the greatest investments a person can make in themselves. In the comments below, you’ll see people who have made significant changes in their lives through this program. Their kind words are so precious to me. It’s time to let them speak. 🙂

Z. Y.

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

I can definitely say that my awareness of relationships, situations, and especially stressful and thought-provoking issues has improved. I’ve gained the ability to pause and look at situations I used to dwell on, get caught in, and get lost in, from an outside perspective, and to evaluate them with “awareness.” Of course, we don’t think about these kinds of things when everything is routine and normal in life, but if we’re feeling stuck in any situation; this program is perfect for not ignoring or overlooking uncomfortable feelings/sensations, but for completely distancing ourselves from bothersome issues and staying in the “present moment.” Actually, it seems to me that just writing comments about what we experienced here isn’t enough without experiencing it ourselves and internalizing what was taught in each lesson.

I absolutely believe everyone should experience those moments/feelings alone; there’s a world of difference between that and listening to someone else describe it. I started MBSR without fully understanding what it was, but definitely thinking it would make me feel good, and it created huge, profound, and beautiful changes in my life. It’s a wonderful experience of taking time for yourself, something you almost never do: showing yourself compassion, nurturing yourself, and growing. In short, it was truly an 8-week experience that can’t be described, only lived. 🙂

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

For someone like me, who was constantly thinking about what would happen in the end, what kind of perspective it would bring, and asking questions from the very beginning, the last lesson was particularly life-changing. Questions that arise in your mind from the first session find their answers spontaneously in each session. I learned to be patient and ultimately gained some good habits and changes for myself. Sema Hanım’s sparkling eyes, her desire to share her knowledge to the fullest, her sweetness, her humble demeanor, her ability to treat a group she didn’t know with such warmth and sincerity; all of this sweetened and enhanced the program’s flow, and I absolutely must record it. It’s truly important to let yourself go with the flow of the program and not question it. I looked forward to each week and still wish it wouldn’t end. 🙂

3. Were the physical conditions sufficient for you? What could be added or removed?

Honestly, I had considered the online nature of the classes at the beginning, and I had some questions about how well we could integrate. Before long, everyone in our group, who didn’t know each other at all, started sharing private moments and details from their lives, and this developed very naturally. Even though we were far apart, we were able to maintain a sense of togetherness, so the conditions were quite sufficient for me.

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

Regardless of the issue, if you feel stuck, constricted, in an inescapable situation, stressed, trapped in the same cycle, and nothing seems to change; I think it’s necessary to participate to gain a different perspective, observe your situation from the outside while remaining present, and see how you change on your own.

I. Ş.

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

I was aware of the sources of stress in my life, but I understood more clearly that I was the one who created them, amplified them, and allowed them to take over me, and more importantly, that I had control over managing this situation, and I believed that it was possible. I realized that I hadn’t actually thought about the stress source and my reaction to it, that I hadn’t filtered my reaction and its effects on me, and now, even if I don’t succeed in every situation, I remember this and try to manage the stress-reaction relationship by applying it each time. My previous self was completely at a loss for what to do in these situations. Now, I have complete faith that I can be in control and I feel much more willing to fight for it.

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

First of all, I think it was much better that the program was conducted with a small group. This way, we were able to meet more frequently in practical sessions and share more information with each other, and we also had the opportunity to discuss our ideas, problems, or things we wanted to say with you, our instructor, more easily and in a timely manner. I think this was very important for the effectiveness of the program, and I think you should continue this way.

3. Were the physical conditions sufficient for you? What could be added or removed?

I had reservations about the effectiveness of the online program due to the pandemic, but I think it’s almost as effective as a classroom program. Of course, a face-to-face classroom setting would be much better for bonding and sharing more with the group members and our instructor, but I think the online program is doing its best.

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

I would definitely recommend it to those who manage stress through their own efforts and personality structure, and who experience psychological and even physical health problems due to this situation. Besides that, those who can’t get rid of thoughts about the past and future, who experience sadness or anxiety because of these thoughts, and who may not be able to take action, should definitely learn and feel what it means to ‘live in the moment’ and how it feels.

B. M.

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

When I started this program, I wrote in the pre-interview form that my motivation was “I see this as the first important step in my journey of self-discovery and finding out what I want,” but by the end of the program, I felt like I had taken 10 steps in that direction. I had huge dilemmas in almost every area, especially regarding my job. I was constantly listening to others’ opinions and trying to chart my own course, but when I turned inward, to my own body, I discovered that all the right answers were there. This time, I made decisions I hadn’t dared to make before, and I decided to change jobs.

In daily life, I’m much calmer; I don’t get angry unnecessarily, or I only get angry when necessary. I can approach events and people with more positivity, patience, and compassion.

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

The program’s flow was very motivating. Especially Ms. Sema’s energy and her willingness to share her knowledge to the fullest, and the sharing among us in the group who came together for the same purpose, were the best things that happened to me during this period.

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

I think it’s an experience everyone should have, without discrimination, but I especially recommend it to those who are constantly traveling between the future and the past in their minds, those who dwell on unnecessary things, those who overreact to situations and events and become overly attached, those with stress-related disorders, and especially those like me who want to discover who they are and where they want to be.

K. T.

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

First of all, I observed that I mostly didn’t let my breath go freely, that thoughts were fleeting, and that I even unconsciously pushed myself into a thought spiral. More importantly, I realized that I wasn’t alone in many of the emotions and thoughts I experienced. However, I also learned that all of this can be resolved gradually. Right now, I’m exactly on my way, slowly progressing, focusing on enjoying my journey, sometimes pausing to feel my body and emotions.

Before MBSR, I had no interest or connection to yoga, but now I’ve embarked on a path to becoming a yoga expert, and it’s mindfulness-based ☺

I’ve made focusing on my breath my most important task and added breathwork to my routine. Meditation has become a desirable relaxation method for me; I truly observe and nourish my body with it. Many books on mindfulness and the nervous system have become interesting to me.

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

The calendar assignments guided by the program were quite productive for me. They allowed me to both dedicate time to myself and observe my feelings and thoughts, what I liked and disliked, and the path I was following. I still use them occasionally and will likely continue to use both calendars in the future. I can say that it significantly increased my awareness in the flow of life.

3. Were the physical conditions sufficient for you? What could be added or removed?

I think the physical conditions were just right; I waited for 7 pm every week without getting bored. It felt like we were just girls gathering together. The silent day was wonderful; I never felt like it was online, it felt like we were in the same place.

Perhaps, we could increase the number of articles shared on mindfulness during our occasional sessions or home readings. The poems you shared with us truly left a lasting impression. Or, we could encourage everyone to do some research (on mindfulness mottos, poems, etc.) and share their findings briefly via email or in class.

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

I wholeheartedly recommend it to anyone who is completely swept away by the flow of life, alienated from themselves, or whose life is intertwined, who questions their purpose in life, who cannot cope with their anxiety levels and constantly struggles with the plans and thoughts in their head, who is unaware of the food they eat or the objects they touch, and, more importantly, to anyone who wants to deepen their life even if they haven’t experienced all of this.

Ms. Güliz

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

I notice that I take better care of myself and can observe my reactions better.

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

The flow of the program was wonderful, it prepared us for the happy ending step by step, I even wished it would never end. Our dear instructor Sema put a lot of effort into sharing everything she knew with us, she participated in each session very lively and happily and supported us a lot throughout the process.

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

I think everyone should participate in this program, because it’s necessary to experience it to realize how full the mind is of thoughts. A mind full of thoughts is often negative, making it difficult to cope with stress in daily life. By recognizing this and using MBSR practices, stress-related problems can be alleviated.

Ms. Ece

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

First of all, I learned what it means to be truly aware of things. I can now notice the temperature, the cold, eating, sitting, the sensations in my body, being able to sit for half an hour without getting bored, tired, or feeling tingly; my breath, my emotions, my thoughts… all of them separately. Besides noticing, I learned to accept things as they are, without judgment or conflict. In this life full of expectations, I learned how to protect myself, how to live without harm, and that happiness means being present in the body. I learned that there is a self within me, how to love it, how to show it compassion. I learned that I have control over my emotions such as anger, rage, outbursts, and shouting… I feel reborn.

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

The program flow was very appropriate. The mute function was very useful to prevent sound interference due to the virtual environment. You guided us step by step, preparing us for the next week. We understood the main purpose of that event or that week better the following week; it resonated more deeply with us. A very successful flow was prepared. As a minor negative comment, I felt a void after the 6th week session. It was as if the session hadn’t taken place that week; I distanced myself. Perhaps it was related to the topic of that week, but in addition to those communication activities, we could have made the part where you shared information, the impactful and memorable part, longer.

3. Were the physical conditions adequate for you? What could be added or removed?

Since I already live in Yalova, it would have been incredibly difficult if it had been done in person in Istanbul. The environment was very suitable for me. We prepared for the session according to the explanatory emails; we were able to prepare ourselves for the meditation with your instructions on how long or short it would be. The recording of some sessions was very good; those who couldn’t attend could make up for it… We experienced internet problems once due to it being a virtual environment, but we were able to compensate for that as well. Perhaps a Plan B could be prepared for such disruptions (internet outages, sound/microphone issues, power, etc.) so that participants know what to expect.

4. To whom would you recommend this program for problems such as these?

To those who have difficulty focusing, to those whose brains are filled with millions of thoughts, to those who exaggerate things that haven’t happened, to those who get lost in their thoughts and can’t see their emotions; to those who criticize themselves worse than their enemies, to those who belittle themselves, to those who cannot show themselves compassion; For those who frequently encounter situations like, “How did I put this here? Where did this come from? Oh, is this blue? Oh, I already have this plate,” while doing their routine tasks; for those whose lives are slipping away; for those who get unnecessarily upset; for those who can’t control their anger; for those who think they have no problems; for those who know what gratitude is; not just for women, but for all men; for those who believe there’s no age limit to learning; I recommend it to everyone, absolutely everyone.

Y. O.

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

I realized how much I judged myself; in fact, I wasn’t overreacting, I was just judging myself that way.

I started observing more. My perspective on myself and my surroundings changed; now I ask myself, “Is this really 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 started applying in my life how to choose not to see people I don’t want to see, how to stop reading books or watching movies I don’t want to watch halfway through without stubbornness, and even how this is natural and necessary. I also started saying goodbye to things that hold sentimental value.

How was the program’s flow?

It was amazing, practice-oriented, very enjoyable and educational. Eight weeks passed very quickly. I tried to complete each week’s assignments and eagerly awaited the next week. The practice discussions we had in the group were also very enjoyable. A retreat is something that cannot be described, only experienced.

How would you recommend this program to people experiencing difficulties?

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 who don’t know what MBSR is and are curious, 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 added to my life, your sincerity, discipline and meticulousness, and your cheerful and smiling approach. As I wrote in the introductory form, I am 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 learn more easily. I am very happy that I can reach you comfortably from my home.

Thank you to you and Ms. Nur for your efforts. I wish you beautiful days filled with health, peace, and joy.

I thank the participants for these kind words. I look forward to meeting you in new groups, with new people and transformations. 🙂

Wishing everyone a healthy and happy week.

With love,

Sema