Two-Month Mindfulness Course

Lumos Studio invites you to join the MBSR — Mindfulness-Based Stress Reduction program, led by psychologist and MBSR facilitator Naniko Vashadze
(Brown University, School of Professional Studies, Mindfulness Education).

Mindfulness practice for everyday life is an 8-week educational program that begins on March 3 with an orientation session. The program is offered in a hybrid format: participation is possible both online and in person at Lumos Studio.

Mindfulness is defined as intentionally and non-judgmentally directing attention to present-moment experience. It means being “here and now” with an attitude that allows us to notice thoughts, emotions, and behavioral impulses as they arise, without automatic, habitual reactions. In this way, awareness, self-observation, and self-care are cultivated.
This is not an attempt to “change oneself,” but rather learning how to be with what already exists — with greater curiosity, acceptance, and compassion.

The two-month MBSR program is a space to return to yourself, slow down, and gradually cultivate moments of awareness in everyday life. This process creates room for greater clarity, inner calm, and resilience.

Practices focus on body sensations, breathing, thoughts, and emotions — with acceptance and without judgment. MBSR is an evidence-based program widely used to reduce stress, chronic pain, and burnout, and to support the development of emotional regulation and self-care skills.

Over the course of two months, we will explore what it means to be present and attentive, learning to notice impulses before they turn into automatic reactions. These practices are not relaxation techniques and not an escape from reality. On the contrary, they teach mindful presence with life as it is in each moment, with openness and careful attention.

The 8-week MBSR program, created by Jon Kabat-Zinn in 1979, is rooted in ancient meditative traditions and integrated into modern medicine and psychology.

Sessions include:

• formal and informal meditations (audio-guided);

• breath- and body-based practices;

• mindful movement;

• mindful eating and walking practices;

• psychoeducation on stress and habits within the mindfulness framework.

All practices are adapted to be safe and accessible for both beginners and experienced participants. No prior experience is required.

The program may be especially supportive for those experiencing stress, fatigue, anxiety, excessive thinking, or simply wishing to connect more deeply with their inner experience. The aim is not rapid change, but awareness — as insight itself often creates space for change.

This is a safe, non-judgmental, and caring environment. You choose your own level of engagement and pace. Mindfulness begins exactly where you are now — just as you are, without any need to change.

Possible benefits of MBSR practice:

• reduced daily stress levels;

• strengthened ability to stay present;

• improved concentration and attentional stability;

• reduced bodily tension;

• enhanced emotional regulation and self-care skills;

• reduced symptoms of anxiety and depression;

• relief from burnout.

Meeting Schedule

• orientation session: March 3, 8:00 PM (online);

• individual meetings: March 6 and 7;

• session 1: March 10, 8:00 PM;

• session 2: March 17, 8:00 PM;

• session 3: March 24, 8:00 PM;

• session 4: March 31, 8:00 PM;

• session 5: April 7, 8:00 PM;

• session 6: April 14, 8:00 PM;

• Silent Day: April 18, 10:00 AM–5:30 PM;

• session 7: April 21, 8:00 PM;

• session 8: April 28, 8:00 PM.

Program Structure

• one mandatory orientation session (online) — 75 minutes;

• one individual meeting with the facilitator (online, 15–20 minutes);

• 8 weekly group sessions, 2 hours each;

• one full Silent Day;

• daily home practice — 45–60 minutes.

Format and Fee

The program is offered in a hybrid format:

• in-person participation at Lumos Studio — 500 GEL;

• online participation — 350 GEL.

Registration requires a 50% deposit; the remaining balance is due by February 25.
Cancellations before February 25 are refunded in full minus a 50 GEL administrative fee.
After February 25, payments are non-refundable.

To register, please message us in the chat
or call: +995 595 620 001

Studio address: 71 Sairme Street, Godziashvili Park.

The group is closed to create a safe and trustworthy space. Attendance at all sessions is expected; no more than one absence is recommended throughout the entire program.