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Courses & Events

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8 Week Mindfulness-Based Stress Reduction Course

Our Mindfulness Based Stress Reduction course is based on the teachings of Jon Kabat-Zinn (author of Full Catastrophe Living) at the University of Massachusetts Medical Centre and the Mindfulness-Based Cognitive Therapy courses developed by Segal, Williams and Teasdale at the University of Bangor where Jean, the course facilitator has completed her studies.

The aims of our courses are to facilitate participants with the learning of skills and techniques in Mindfulness which will enhance their ability to remain in the here and now within different contexts. To be better able to deal with life’s events and experiences with a greater ability, to respond in a way which is beneficial to them in a self compassionate way, rather than one which causes undue stress, illness and disharmony. For participants to experience a richness and perspective which may have been formerly impaired.

The courses provide an opportunity to share experiences and to learn from those of others without the pressure to disclose any information unwillingly. We guide you through mindfulness exercises and practices offering individuals time to feedback and examine their experiences so enhancing the depth of their learning.

Participants not only participate in the group sessions but also practice the techniques shared on a daily basis at home in order to further their skills and maximise the benefits. This is an essential part of the course. 

Session 1: An introduction to Mindfulness
Session 2: How to handle stress
Session 3: The Power of being present: living all your moments
Session 4: Learning about our patterns of reactivity to stress
Session 5: Using mindfulness to respond to stress
Session 5: (a): Optional Silent practice session depending on room availability
Session 6: Stressful communications and interpersonal mindfulness
Session 7: Life style choices: How can I best take care of myself?
Session 8: Keeping your mindfulness alive.

We back up the information shared at the course meetings with a workbook and CD’s.
The courses involve up to 15 students depending on the venue, where we participate in discussion, meditation practices, information sharing, and some gentle movement and stretching exercises. Mostly this is done sitting together on chairs or lying on the floor. We will check with you on booking regarding any difficulties you may have in an effort to meet your needs (e.g. visual or hearing impairment).

8 WEEK COURSE: COST £175
COURSE CODE: MBSR110220

Where: Worcester Woods Country Park,
1 Wildwood Dr, Worcester WR5 2QX
When: Tuesday evenings,
11th February – 31st March 2020
7.00 pm – 9.30 pm

“I really enjoyed and benefited from this course. It has really helped me in my day to day life managing stress, learning to accept how I’m feeling and that the feelings will pass.” 
MBSR Course April 2019

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8 WEEK MINDFUL
SELF-COMPASSION COURSE

Mindful Self-Compassion is being able to treat ourselves as we would a loved one when we are experiencing difficulties and stress. It helps us to develop resilience and emotional strength, we become better able to care for ourselves, soothing and calming ourselves, enabling us to function with much more ease as we face life’s challenges….. it is the foundation of emotional healing.

Mindful self-compassion also means holding difficult emotions—fear, anger, sadness, shame and self-doubt—and ourselves, in loving awareness, leading to greater ease and well-being in our daily lives.

Mindful self-compassion can be learned by anyone. It’s the practise of repeatedly evoking good will toward ourselves especially when we’re suffering—cultivating the same desire that all living beings have to live happily and free from suffering. And as the Dalai Lama says, self-compassion is the first step toward compassion for others.         

In MSC you’ll learn to:

• Practise mindfulness and self-compassion in daily life

• Understand the science of self-compassion

• Handle difficult emotions with greater ease

• Motivate yourself with kindness rather than criticism

• Transform challenging relationships, old and new

• Manage caregiver fatigue

• Practise the art of savoring and self-appreciation

• Teach simple self-compassion skills to others

Course activities include short talks, experiential exercises, meditation, group discussion, and home practises.  MSC is an opportunity to explore how we typically respond when difficulties arise in our lives and to learn tools for becoming a warm and supportive companion to ourselves. Burgeoning research shows that self-compassion is strongly associated with emotional wellbeing, coping with life challenges, lower levels of anxiety and depression, healthy habits such as diet and exercise, and more satisfying personal relationships. It is an inner strength that enables us to be more fully human—to acknowledge our shortcomings, learn from them, and make necessary changes with an attitude of kindness and self-respect.

MSC participants are asked to practise mindfulness and self-compassion at home for up to ½ hour per day during the course.

The MSC course is a journey in self-discovery and self-kindness. Self-compassion has the paradoxical effect of both soothing our emotional distress as well as opening us to the pain that we may have been unconsciously holding inside, often for many years.  Therefore, some difficult emotions are likely to surface during the course as we grow in our capacity to embrace and heal them. 

These notes are taken from the teachings of Kristin Neff and Christopher Germer , founders of Mindful Self Compassion and their websites :-

 www.centerformsc.org/Training      www.mindfulselfcompassion.org/

8 WEEK COURSE: COST £225
COURSE CODE: MSC030620

Where: The Clover Mill, Cradley, Malvern, Worcestershire WR13 5NR
When: Wednesday 3rd June – 22nd July 2020
Retreat day Saturday 4th July

“Thank you for everything –
You have made a hugely positive impact on my life!
MSc Course April 2019

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The Present

A new style of an eight week course introducing mindfulness and well being to busy adults. It focuses on bringing mindful awareness to ourselves and to our lives.

The approach and course structure has arisen from 8 years of working with school populations to introduce them to mindfulness. The Present has slightly different intentions from a traditional 8 week course. The early weeks are explicitly about discovering how things already are in life, looking at experience with interest, curiosity and friendliness but with no need to make changes, building awareness and mindful attitudes as we step back/ de-centre to see things more clearly. This can invite and motivate us to practice much earlier. The focus is on everyday life, weaving in a neuroscience understanding to offer a clear rationale for building mindful awareness, connected directly to experience of noticing. It is about encouraging us to engage with learning to live well as a human being rather than correct problems or bad habits, enhancing skills through awareness.

This approach really encourages us to recognise how it actually it can be to let go of the discrepancy monitor mind that believes life should be different/ better.

We are really looking forward to exploring this course with those of you who are interested.

Session 1: Orientation to the course: being busy/ driven doing and being with

Session 2: Focusing: shining the torch on our experience

Session 3: Coming home to the body: what’s showing up?

Session 4: Coming home to the mind: what neuroscience tells us

Session 5: Connection: what supports connection/ creates disconnection

Session 6: Noticing Choice and Change

Session 7: The start of the rest of your life……

Session 8: Practising together.

8 Week Course: Cost £120
Course code: PRES011019

Where: Royal Porcelain Works, Severn St, Worcester, WR1 2NE (Parking in King Street Car Park, cost £1)
When:1st October- 26th November 2019 (exc 29th October). 7.15 pm -9.00 pm.

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Individual Sessions

We are also able to offer individual one-on-one sessions, or a full individual 8-week course, for people wanting a personal response for issues such as stress reduction, relapse prevention for depression, regulating blood pressure, pain management, improving concentration, aiding sleep, greater clarity of thought, improved inter-personal skills, being less reactive and more responsive, recognition of own thoughts, greater sense of well-being.

Sessions will cost £45 plus the venue hire cost.

A full 8 week course can be conducted individually for £250 plus venue hire costs. (Please do note that refunds cannot be given for non-attendance)

Mindfulness Based Interventions are generally offered within a group, each session lasting 2.5 hours and comprising meditation practises and exercises. For many however, taking part in a group is not feasible or desirable for any number of reasons. So, support is offered to those who wish to complete the standardized programmes individually. It is for anyone who might find it difficult to commit to an 8-week course either because of location or timing of the classes, those who have a physical or psychological difficulty who would find working with a group prohibitive. Individual mindfulness coaching works with you and your specific circumstances to understand how to understand and apply these practises to your everyday experiences.

At an initial consultation, a thorough assessment of your needs will be completed together, at your own pace and in a respectful manner. This is followed by a block of weekly or fortnightly sessions which will be negotiated with you.

You’ll have daily home practise to complete in your own time between sessions, and we’ll review this together the following week.

You’ll be introduced to specific mindfulness practises and to the process of self-enquiry which is a core aspect of mindfulness training.

A workbook and recordings are provided within the costs.

Contact us for more information.

Where: A venue suitable for the session will be arranged in discussion with you, subject to room availability.
When: Dates in discussion with you, and subject to venue availability.

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Community Meditation Evenings

Sangha means “Community”. We offer opportunities to meet together in a friendly, supportive and light hearted place to share ideas and practise mindfulness meditation together. This provides a safe container to deepen knowledge and practice by developing INTENTION, ATTENTION, ATTITUDE, as described by Shapiro and Carlson (2009).

7.00 - 9.00 pm on Monday evenings bi-monthly

Where: Colwall Park Hotel, Walwyn Rd,
Colwall, WR13 6QG
When: Upcoming dates: July 8th, September 2nd, November 11th, December 16th 2019

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Deepening your Practice Day

It is an opportunity to share a day of practising mindfulness and compassion for those with some experience of mindfulness/meditation. A chance to join with fellow practitioners in a safe space to explore your experience and increase your awareness with kindness, gentleness and curiosity. This day will include some silent practice with a chance for self inquiry and discussion at the end of the day.

Cost £45
Course code: DAY021119

Where: Elmslie House, 8 Avenue Rd, Malvern WR14 3AG
When: Saturday 2nd November 2019,
10.00 am – 4.00 pm