After the devastating earthquake in February, I started MBSR (Model-Student Support Program) because I thought, “Now is what we need most.” We shared our grief and had a very special 8 weeks. It was another wonderful experience. We accumulated many emotional memories. I would like to share the experiences of my MBSR March ’23 participants with you. If you are considering participating, I have compiled these experiences hoping they will give you an idea about the program.
D.Y.
Ms. Sema, you came to my rescue during those days when I felt terrible after the earthquake. My daily life, with its ups and downs, suddenly became tangled. At that time, I likened myself to a ball of yarn; sometimes when you’re knitting, the yarn gets tangled and knotted, and you can never untangle it; that’s exactly how I felt. I tried many ways to untangle that knot, but to no avail. For days I was wondering how I would ever go back to how I used to be, how I would reverse this painful state of mind, how I would sleep soundly at night without waking up, how I would never feel guilty while eating, how I would never feel guilty lying comfortably in my bed at night. Hearing that you would be offering MBSR training was a ray of light for me during those difficult days. And that light truly would be a ray of light. Ms. Sema, you opened a beautiful window in my life. I must also mention your superior teaching skills; such sweet explanations, such politeness in managing the lessons, conveying information in a way that makes learning enjoyable rather than forceful, and most importantly, your humility.
You were wonderful.
The day of silence was a completely different experience; it’s indescribable, it has to be lived, that’s the perfect description.
Thank you so much. This new window that has opened up for me will be very enjoyable, allowing me to add new information to my life, to research, read, and listen. I look forward to seeing you at the Somatic Stress Reduction Program.
Ç.Ü.
What changes have you observed in yourself at the end of the program?
I observe that I am calmer and more composed in the face of unexpected events. I am also more cheerful now, and I can even laugh off many things. I think my self-confidence has increased; I definitely experienced a process of self-awareness.
How was the program’s flow?
I found the program’s flow quite good; it was logically structured. I liked that it didn’t deviate from the flow; it met our expectations because it had both a theoretical and an application dimension, and these were harmoniously linked.
To whom would you recommend this program for problems?
I especially recommend it to those who work under intense stress and pressure, and also to those who need to find inner peace and happiness. I think it can also be very beneficial for those who believe in the importance of their inner world and who want to regulate and improve their relationships with the outside world and other people.
N.Ç.
Think of the MBSR program as a diamond you can give yourself, a really big, solitaire ring. You learn the true meaning and application of the phrase “being present in the moment,” you calm down, you increase your patience, and most importantly, you feel good. Getting to know Sema Hanım is a bonus.
Ö.Ç.
What changes have you observed in yourself at the end of the program?
I can’t tell you how happy and proud I am of myself for participating in this program. My life has changed so much. Thanks to this program, I gained a lot of awareness. First of all, I’m much better at being present in the moment. I learned to connect with my body and notice my thoughts. I understood the importance of letting go and learned how to do it. It made me accept that compassion is not just something we feel towards people, but towards all beings, all of nature. I learned to accept, notice, and move through pleasant and unpleasant events. I learned to pause when I’m angry, upset, or sad, and then react. I learned to communicate with people. Finally, I learned to accept that everything has its time. Of course, when I say I learned, I mean I planted the seeds of all this, and now I will water these seeds and help them grow.
How was the program flow?
Dear Sema, everything was like a pill again. Thanks to the sufficient time and exercises for us to fully internalize it, all this information really takes root in 8 weeks. Of course, it doesn’t end there, but the seed is truly planted, and through this flow, it comes to life.
How would you recommend this program to people experiencing problems?
To everyone! Because we’ve all become disconnected from ourselves. Daily stresses have increased so much that we don’t even know how to cope with them anymore. Even someone who meditates every day, in my opinion, understands the importance, how, and why of meditation better after participating in this program. You learn to communicate with yourself. Not just with yourself, but with other people as well.
Ö.E.
What changes have you observed in yourself at the end of the program?
I feel much more determined and successful in self-compassion.
I also had a wonderful experience learning how to cope with stress.
How did the program flow?
Like water… It flowed by. I want to participate in other trainings at the first opportunity. There’s only sadness at the end; it’s hard to say goodbye.
How would you recommend this program to people experiencing problems?
Don’t wait until you’re experiencing problems.
Give yourself this program as a gift. Believe me, even just dedicating this time to yourself and seeing that everyone experiences different versions of the same problems is healing. We shared very sincere and emotional moments. I will miss it very much.
N.Ş.
What changes have you observed in yourself at the end of the program?
This program showed me the absurdity of some things I used to do; creating scenarios that are very unlikely or will never happen and worrying about what if they do. Awareness about my body; that my wrists are thin and my torso is too heavy to stand on them, so I need to lose weight. Finally, that my memory has become stronger with awareness. I’ve noticed that when I’m working on something, I tend to think about other things, and because I’m not present in the moment, I can’t remember certain things related to the task afterward. However, I’ve realized that when I concentrate on the main task, I remember more things.
How would you recommend this program to people experiencing problems?
It’s perfect for those who experience stress and anxiety. It’s also very suitable for those who can’t manage to be alone with themselves. It’s necessary to cope with the modern life we live.
B.Ö.
What changes have you observed in yourself at the end of the program?
I became more aware of my surroundings and myself. This made me a more peaceful and kind person towards the world and myself. I observed that by calmly experiencing, seeing, hearing, and observing with awareness, I learned that not everything is about me, that the difficulties experienced are not unique to me, that whatever happens happens for a reason, and that I learned to see what I need to see, understand what I need to understand, and move on. In difficult moments, bad news, traffic jams, people raising their voices… I developed the ability to breathe, understand the temporary nature of the situation, and see the situation without wearing myself out. If someone is being discourteous to you, I tried not to take it personally, but to see what they actually want and need. One of the most beautiful changes is truly feeling the breath you take, the taste of the tea you drink, the scent of spring, the loving gaze of your child, the warmth of your lover’s hand—becoming aware of these things.
How was the flow of the program?
The flow was fluid, enjoyable, intriguing, something I eagerly awaited every week, something that improved and grew me, a feast thanks to the sincere contributions of you and all the other participants who listened without judgment.
How would you recommend this program to people experiencing problems?
I recommend it to everyone trying to make sense of their lives, to those who feel unappreciated, to those who are upset about everything, to those who are too hard on themselves, to those who say it’s all their fault, to those who feel like burning the world down, in short, to everyone who has problems with themselves and those around them. Think of it like learning a new language 🙂
N.K.
At the end of the program, I realized the changes in myself. Our lives are very valuable to us, so we should treat ourselves with the same care and attention we give to something precious.
I will behave that way after the program. My self-blame, my feelings of worthlessness, my anger, my fears, all the negative emotions I carry from the past are not what make me who I am; I am not my past. I learned that I can overcome obstacles when they arise, how to manage not to get carried away, how to react to stress, how to love myself, how to be aware of the moment, how to make life fun, and how to use my six senses. Now it’s time to internalize what I’ve learned.
I recommend this program to everyone who lives life in the past and the future, and who is stressed. The program flowed beautifully; time flew by. Sema Hanım’s energy was very positive for all of us. We were excited and happy.
I’m sad that this program is over; I wish it could continue, but I’m very happy to have met Sema Hanım. I also want to thank the participating group; I felt comfortable and that I wasn’t alone.
I would like to thank our MBSR instructor, Sema Hanım, for everything she has given me.
Have a good day.
I.G.
What changes have you observed in yourself at the end of the program?
Ms. Sema, for the past 6 years I have been dealing with attacks caused by my autoimmune disease intermittently. In the last 2 years, it has taken on a different form and intensified. During this process, I started searching for a solution. I was following you. I participated in the training because of your sincerity and genuine approach. My feelings didn’t deceive me. It was a training I enjoyed very much, one I wished wouldn’t end. At the end of this training, I made great progress on ‘being present in the moment’. I try to listen to and observe everything happening around me more. There is good and bad in life. Whichever we nourish, we grow. I have chosen to be good. I say ‘chosen’ because I have always been this kind of person. But I realized that this is my choice.
How was the flow of the program?
It flowed like water. 🙂 Your professionalism and equally amateur spirit in guiding make the program very fluid.
To whom would you recommend this program for problems?
Honestly, you don’t need a problem. I would recommend it even to people who have no problems. It was a guide to returning to factory settings.
B.C.
What changes do you observe in yourself at the end of the program?
I can say that MBSR changed my perspective on life. I can now overcome situations that I found difficult to cope with more easily. Mindfulness and self-compassion were my biggest shortcomings. When these were completed, everything became much more manageable. I no longer get bogged down in thoughts; I just focus on staying in the “moment.”
How was the program flow?
Every week I think about what more we can add, what we can talk about for two hours, but the program flows so quickly that I didn’t even realize how two hours, eight weeks, had passed. Each week, the sessions ended with a cascade of emotions. It was a wonderful experience.
To whom would you recommend this program for problems?
I wholeheartedly recommend this program to anyone who wants to do something good for themselves. Take your body and mind on a beautiful journey. You will be grateful.
A.A.
What changes have you observed in yourself at the end of the program?
Interestingly, my sleep quality has improved.
The food I eat and the drinks I consume now taste better with mindfulness.
Doing my work with awareness gives me a different kind of satisfaction.
Instead of reacting to people, I tried waiting a little before responding, and it really worked.
How was the program flow?
It was a program prepared with extreme care and effort. I was eagerly anticipating Tuesdays. I had a very different experience. Thank you so much, you did a great job. Every second was so full. I laughed, I cried, I was joyful, I was sad, I was happy, I was unhappy. But in the end, it did me a lot of good. Connecting the new things we learned each week to the whole was a unique experience. I initially thought I didn’t need to participate in the Silence Day, but I’m so glad I did, I think it’s an essential part of this process. Being alone with myself was very enjoyable.
How would you recommend this program to people experiencing problems?
I think it would be very beneficial for those who always look for the problem within themselves, those who have communication problems, those who want to train their attention, those who are impatient, those who want to enjoy life, those who seek slowness, tranquility, and calmness, and those who want to fill the emptiness within themselves by consuming.
S.E.
What changes have you observed in yourself at the end of the program?
Although I had previously received meditation training, I couldn’t practice it every day. Even though I couldn’t do it for long periods due to the hustle and bustle of life, I was able to adapt it to my daily life. I knew how to be present while eating, in traffic, etc., and how to pause and speak during stressful conversations at work, but there were times when I wished I had stayed calm and said “I should have said this or that” (probably due to expectations). Now I’ve experienced pausing to breathe and looking at “what I’m feeling.”
How was the flow of the program?
I think it was very good. Especially the sharing with other participants in the room was beneficial for me. It was nice to talk to people with similar mindsets, to feel understood, and to see that my feelings were shared.
How would you recommend this program to people experiencing similar problems?
I would recommend it to anyone experiencing anxiety or similar problems, struggling with stress, or even just wanting to pause and reflect in this fast-paced world.
Thank you for your effort, patience, smiles, sincerity, and positive energy… for everything.
Ö.Ç.
Sema, you know I usually send the program completion form right away, but this time I was relaxed because you were going on a retreat, and also because my son, whom I hadn’t seen for 8 months, came for 4 days the night the program ended (his plane landed at 9, I told him not to come home until 10:30), so I couldn’t even access social media. We’re spending as much time together as possible. I didn’t want to rush it, but after seeing your message yesterday, I realized I couldn’t postpone it any longer.
It was truly a wonderful training, as always. What was interesting, as you said, was the energy of the participants coming together. A camp for MBSR participants would be amazing.
The love and emotions were mutual… Tears flowed… Especially that song, “Elbette” (Of Course), which we’ve heard thousands of times but never truly heard, it really moved me. I cried and cried until my heart ached. Even my child came home and asked, “Mom, what happened to you?” Try explaining that.
Aside from everything else, we’ll be together again on May 11th. I know it’s up to us, but I wanted you to know anyway. I do a mindfulness meditation every morning, but I still can’t do it without your voice. Starting the day with you gives me peace and tranquility. But I can do body scans and mindfulness yoga without you on a rotating basis. My goal is to do meditation/yoga/retreat etc. in the same environment with you at the first opportunity.
Z.O.
What changes have you observed in yourself at the end of the program?
I feel much better equipped to cope with the stresses I face. I’m both surprised and delighted to realize that I can more consciously distinguish between stressors I can and cannot control. Even taking the time to listen to myself and understand the cause when I’m anxious or panicking has changed a lot in terms of my daily quality of life. I feel like I can handle stressful moments in a more comfortable and secure way.
How was the program’s flow?
It was a meticulously crafted program, piece by piece. I wasn’t surprised, honestly, as I’ve seen this level of dedication in all of Sema Hanım’s programs I’ve attended, but the fact that the quality never compromised is truly rewarding. Sharing the logic of the process in detail each week, and then building upon it the following week, made me feel very secure. It felt like I developed eight years in eight weeks! =)
How would you recommend this program to people experiencing similar problems?
I would recommend it to anyone experiencing something, even those who aren’t, and I think I would recommend it to everyone! =) It’s a journey, a very enjoyable journey where you get to know yourself on a deeper level, connect with yourself, and spend time with yourself! I honestly think everyone owes themselves such an experience and closeness. Anyone with even the slightest urge to start shouldn’t hesitate, and those who aren’t should read the feedback and dive into this world out of curiosity. =)
M.Ö.
What changes do you observe in yourself at the end of the program?
The person I was before the program and the person I am at the end are definitely not the same. It’s as if life has slowed down a bit for me. The mouse inside me, constantly running in a wheel, has started to walk, to stop occasionally. I’ve become aware of my breathing, what I see, hear, eat, and walk. It’s like the veil has been lifted from my eyes. Thoughts in my brain flow more slowly. In short, I’ve calmed down and relaxed. The best part is that this knowledge is always with me now.
How was the program flow?
Before the training started, the fact that the classes were 2 hours long seemed like a very long time to me, but once it started, the hours flew by. The silence session was a very different experience; I didn’t even realize how quickly it passed. Because Ms. Sema is very sincere, genuine, knowledgeable, and cheerful. The group’s energy was always high. I started looking forward to each week. I enjoyed doing the assignments she gave each week because I noticed the contribution it made to me day by day. I didn’t want the last lesson to end at all.
How would you recommend this program to those who are experiencing problems?
I would recommend it to everyone. Because everyone has their own big problems. Come, talk, participate, share, learn, apply, and you’ll breathe a sigh of relief. The applications are also very simple and greatly improve the quality of life. No one should think that they can’t manage 8 weeks of long classes; time is found somehow. Think of it as time you set aside for yourself. In the end, you’ll say, “I’m so glad I did it.”
N.T.
What changes have you observed in yourself at the end of the program?
I think less about past events. I stay more in the moment and am more aware of my surroundings. My reactions are calmer now.
How was the program flow?
The program flowed wonderfully. Every moment was packed with activities. The balance between physical activities and explanations was so good that I didn’t even realize how quickly the class passed. Our instructor was so sincere and so dedicated to their work that the class felt like a casual conversation at home.
To whom would you recommend this program, given their problems?
Especially to those who can’t find time for themselves. To those who get into trouble when they’re right because of their impulsive reactions. To those who lose themselves in the rush.
N.C.
I started the program with the motivation that I should finally do something for myself. I didn’t know anything about the program details, but Sema Hanım’s sparkling eyes were enough to make me trust her and start. 🙂 Each lesson was important and significant. It was worth participating even just to learn mindful pause. I recommend this program to anyone who wants to be able to be alone with themselves and learn to calm their mind, because modern life doesn’t allow us to get off autopilot, but with trainings like this, you can take a break and escape that cycle. Sema Hanım opened her heart to us and with all her dedication, the 8 weeks flew by so quickly, making me say “I’m so glad I participated.” Thank you for everything, it was a wonderful experience for me.
Ç.A.
What changes have you observed in yourself at the end of the program?
I learned so many things about my body and mind that I realized there’s so much more to learn. 🙂 I realized that I want to continue as a student of this teaching. Bringing the mind to the body, silence, self-compassion, and meditations felt like a small awakening to me at the end.
How was the program structured?
Having specific topics and times for each week allowed for mental and time preparation beforehand during this two-month period. The content was meticulously prepared, educational, and enjoyable.
What kind of problems would you recommend this program to?
I don’t think you need a specific problem to recommend this program. 🙂 But generally speaking, I would recommend it to people who can’t find time for themselves, who are constantly rushing around and don’t have the opportunity to stop and reflect on things, or who can’t create that opportunity, who are constantly preoccupied with anxieties about the past or the future, and who have sudden anger issues.
P.A.
What changes have you observed in yourself at the end of the program?
I started this program during a very difficult period. I had my own problems, and there had been an earthquake, and my own problems were nothing compared to that sadness…
I was tense, but tense in every cell of my body. I started breathing, first of all, I didn’t even know I was breathing. When my mind wandered, I was able to come back. I wasn’t listening to people, I started listening. I didn’t have time to listen because I was thinking about my answers, now I listen first, then I answer. I wasn’t driving, it was an automatic action, I realized what a great danger that was.
How was the program’s flow?
From the first day, it helped me to focus on being present in the moment. The stress of life never ends, but the program’s flow, the breathing exercises, the body scans, taught me that I can breathe. The program, which continued with focusing on my emotions, relieved me greatly.
To whom would you recommend this program for problems such as:
To those who have difficulty focusing and those who experience tension.
E.U.
What changes have you observed in yourself at the end of the program?
Before starting this program, I had various anxieties. It was difficult for me to quiet my mind. Through the program, I learned that focusing on myself isn’t difficult. Stress is always there, but I don’t focus on it as much anymore. I’ve become more aware of what’s happening in the present moment. I discovered that everything that happens is actually for my benefit. I understood what’s good for me and what’s not by focusing on the lessons. Most importantly, I learned how to show myself compassion. We all have anxieties, but they no longer keep me awake at night. Honestly, I wouldn’t have considered taking this training if it weren’t for Ms. Sema. Her interest and energy towards us have been very beneficial to me.
How was the program flow?
The program progressed by building upon each lesson. The sequencing and delivery of the topics were very appropriate and motivating. The fact that it was only one day a week and the work between the two lessons was very valuable.
To whom would you recommend this program for problems?
This program is perfect for those who constantly dwell on the past and future, and who are consequently stressed. In fact, anyone who wants to learn to discover and love themselves should participate.
N.Y.
What changes have you observed in yourself at the end of the program?
I realized that this training was exactly what I needed to manage my life, which was filled with worry and stress. I’m still at the very beginning of the journey, but I know that progressing along this path will be good for me. I can say it was an enlightenment for me.
How was the program flow?
The program flow was excellent. The live broadcasts touched upon such wonderful topics that you want to delve deeper into them. However, due to time constraints, it remained superficial. Each topic actually consists of teachings that could be discussed and listened to in greater depth. I wish the program could be longer.
How would you recommend this program to people experiencing problems?
I especially recommend this program to people who have truly experienced a turning point in their lives and don’t know how to get out of it. Because we gain our first awareness by experiencing things in life, and this training plants the seeds of how to manage them. This program doesn’t just last 8 weeks; it’s the beginning of a transformation that will guide us throughout our lives.
