“A complete, evidence-based method of training the resilience of mind, heart, and body we need to sustain lives of well-being, engagement and purpose in our interdependent world.”
– Nalanda Institute for Contemplative Science
A Compassionate Way of Being
CBRT PROGRAM HIGHLIGHTS
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Build the resilience of your mind, heart, and body through evidence-based contemplative practices that integrates mindfulness, compassion, imagery, and breath-work, blending traditional contemplative techniques with contemporary neuroscience and psychology
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Get access to the student portal in the Nalanda Institute website where you can download a student manual, watch the training videos, download guided meditations, and immerse in supplementary readings.
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Journey through the eleven (11) sessions that comprehensively covers the latest findings in contemplative neuroscience and how they can be practiced in daily life. Those in small groups can also avail of up to two (2) one-with-one sessions/consultations throughout the duration of the program.
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This program is highly recommended to those who experience burnout and various forms of stress at home and at work. It is fully online and can be taken with a small group (4-5 participants) or self-paced (individually).
“Compassion-Based Resilience Training is for anyone wishing a comprehensive training method to transform stress, build resilience, cultivate well-being.
Our research has shown that the training is highly effective in reducing stress reactivity and increasing resilience and compassion for self and others in people coping with major illness and trauma, including those with higher levels of life stress at home or at work. It is the most complete and cost-effective training for people new to the science and practice of stress-reduction and self-healing, such as front line health providers, humanitarian aid workers, caregivers, teachers as well as those in marginalized communities facing the systemic stress of discrimination based on race, gender, ethnicity, religion, age, ability or body size.
Research studies conducted at Weill Cornell Medicine and Albert Einstein College of Medicine with women recovering from breast cancer found that CBRT reduces biomarkers of stress, improves quality of life, lowers social-emotional and cultural role stress, enhances resilience and overall functioning, and markedly decreases post-traumatic symptoms including intrusive thinking and traumatic avoidance. Ongoing studies of the training are underway.”
– Nalanda Institute for Contemplative Science
For whom is this program?
"Compassion-Based Resilience Training is for anyone wishing a comprehensive training method to transform stress, build resilience, cultivate well-being.
"Our research has shown that the training is highly effective in reducing stress reactivity and increasing resilience and compassion for self and others in people coping with major illness and trauma, including those with higher levels of life stress at home or at work. It is the most complete and cost-effective training for people new to the science and practice of stress-reduction and self-healing, such as front line health providers, humanitarian aid workers, caregivers, teachers as well as those in marginalized communities facing the systemic stress of discrimination based on race, gender, ethnicity, religion, age, ability or body size."
– Nalanda Institute for Contemplative Science
The CBRT Curriculum
The titles and descriptions of the modules below are taken from the Nalanda Institute website.
Part 1: Mindfulness
The training begins with four mindfulness-based personal healing modules that break the cycle of stress and lead to a more balanced and rejuvenated state of well-being.
Session 1: Introduction and Overview of Mindfulness Modules
Get acquainted with the group and explore your unique way of engaging in the training.
Session 2: Module I – Embracing Suffering with Body Mindfulness
Bringing mindful awareness to our breathing body helps us reconnect with our inner lives, to embrace the experience of being in a sensitive body, vulnerable to pleasure and pain, and to begin releasing the survival habits of stress, trauma, and reactivity.
Session 3: Module II – Stopping Reactive Habits with Mindful Sensitivity
Staying in touch with the raw feel of our inner lives with mindful sensitivity helps us maintain balanced awareness through the ups, downs, and plateaus of pleasant, painful, and neutral experience, to anticipate reactivity, and to replace the urge to avoid or crave with the ease of acceptance and care.
Session 4: Module III – Breaking Free of Stress with Mindful Awareness
Mindful Awareness trains us to cut through the mesh of reactive habits and stress instincts that normally block the full openness and clarity of our human mind. It empowers us to own and awaken the boundless potential for learning, unlearning, freedom and creativity dormant in us all.
Session 5: Module IV – Mindful Insight: The Lifelong Path of Self-Healing
In Mindful Insight we engage our open mind to expose the habits of thinking, feeling, and acting that shape our mindset, empowering our inner therapist to cut the roots of reactivity and grow proactive new ways of being in the world.
Session 6: Integration of Mindfulness Modules and Overview of Compassion Modules
Take a breath and look back on the first four modules as we transition to the second half of the program.
Part 2: Compassion
The training continues with four compassion-based relational healing modules that build resilience, prevent burnout and increase our capacity to care for ourselves and others.
Session 7: Module V – Disarming Social Stress and Bias with Equal Empathy
With the basic insights and practices of mindfulness-based self-healing in place, we are prepared to extend that awareness and care out to our interactions with others. Using the practice of Equal Empathy we begin to unlearn the implicit social survival biases and reactive emotions that make all our interactions stressful while deepening and expanding our sense of
connection to others.
Session 8: Module VI – Healing Reactive Emotions and Beliefs with Self-Compassion
With more of a sense of our common humanity, we explore where our social stress and suffering comes from, and what can be done to prevent it. Using the practice of Self-Compassion, we learn to view our confused childhood selves with a wise, caring mind and begin to see through our myopic cocoon and inner monologue to reparent ourselves one breath at a time by replacing self-enclosure and self-criticism with the mature insight and care our hearts need to heal, grow, and change.
Session 9: Module VII – Cultivating Prosocial Emotions with Wise Give and Take
As we grow the ability to free our minds of self-limiting biases, emotions and beliefs, we gain access to our full natural potential to expand our circle of positive social engagement. Using the practice of Wise Give and Take, we explore our boundless human potential for care and strengthen our social muscles of love, joy and equanimity, and realize our full human capacity for feeling safe with and deeply connected to others.
Session 10: Module VIII – Embodying a Resilient Self and Life with Caring Imagery
To accelerate the natural process of positive human development we use the power methods based on embodied techniques to progressively grow and own our natural capacities for love, compassion and altruism. Focusing on visualization practice, we take inspiration in real or imagined role models of wise care who enable us to stretch our traumatic sense of self into a
fully empowered, resilient and compassionate self.
Session 11: Conclusion/Graduation
We celebrate the journey in a final gathering and envisioning a more mindful, compassionate, and resilient path ahead.
What participants receive
The details below are taken from the Nalanda Institute website.
Live & Online Trainings
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Weekly 1.5 hour classes taught over Zoom
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Guided meditations per class
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In-depth material review
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Lively group discussions
Certified Teacher
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Completed a 9-month teacher training course at the Nalanda Institute
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Mentored by Nalanda Institute leadership
In-Depth Course Materials
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17 pre-recorded lectures
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22 downloadable guided meditations
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130+ page student manual
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Dedicated student website with additional supplementary scientific articles
What does joining entail?
PARTICIPANTS COMMIT TO:
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Attending the scheduled live classes in Manila time (GMT+8). Below are three possible schedules to choose from:
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Thursdays, 7:30-9:00 pm (May 1, 8, 15, 22, 29, June 5, 12, 19, 26, July 3, 10)
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Those who prefer to take the self-paced CBRT (individually, not in a small group) can have a customized schedule.
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Read the student manual;
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Do the guided meditations and breath practices;
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Reflect on their experiences of engaging with the materials;
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Be open to new experiences and learning through the materials and the stories of co-participants.
PARTICIPANTS MUST HAVE ACCESS TO:
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A laptop or desktop computer with camera
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Wi-Fi or Internet connection
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E-mail, Facebook account, and Facebook Messenger
PROGRAM FEE
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Early bird registration: Php 10,000 full payment on or before March 31, 2025.
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The regular program fee (small group) for this 11-part CBRT is PHP 12,500 which can be paid partially (50%) on or before April 19, 2025 and then completed on May 1, 2025. This includes 11 weekly online sessions (1.5 hrs) and 2 one-with-one consultations.
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The self-paced (individual) format costs PHP 18,000 which can be paid partially (50%) two weeks prior to the first session and completed midway.
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Please reach out if you need help with the fees or the terms of payment.
