Mindfulness Courses
FINDING PEACE IN A FRANTIC WORLD COURSE
The six-week Finding Peace in a Frantic World Course offers a general introduction to mindfulness for those that may not have the time to complete a full MBSR or MBCT course. The course is based on the traditional MBSR/MBCT with the key learning points and practices distilled into a shorter format.
The course consists of six, 90 minute sessions and includes 20 minutes of home practice per day between each session. (A typical MBCT course is upwards of 2 hours and expects 40 minutes of daily home practice).
The structure of the course will follow the outline of the bestselling book 'Mindfulness: A Guide to Finding Peace in a Frantic World', co-authored by Mark Williams - the leading mindfulness researcher in the UK and co-founder of the MBCT programme.
Through guided meditation, group discussion and home practice, you will learn the essential principles of mindfulness. You will also gain access to wide-ranging benefits to support yourself well beyond the course.
The key learning points include:
A variety of mindfulness meditation practices, using the breath and body as a focus for being aware of our experience in the present moment;
Understanding the physiology of stress and how to self-regulate our moods, so we are better able to pause in challenging situations and manage our responses.
Recognising the patterns of worry and self-criticism that often generate stress; and how we can relate to ourselves with a more accepting and kind stance.
Learning to have more mindful communication, connections and relationships.
Developing practical self-care tools to help us thrive, perform at our best, and build resilience.
Notes:
This course is suitable for beginners. No prior mindfulness experience is required.
This class will be held in person and in case of severe weather or illness can be transferred to an online setting using Zoom.
A copy of the course book, 'Mindfulness: A Guide to Finding Peace in a Frantic World' will need to be purchased prior to the start of the course. We recommend reading the first four chapters before the course. If this is not possible, the book can be purchased and the chapters read after session one.
Registrants will receive additional details a few days before the first session.
The Book
Having sold more than 250,000 copies globally, it is estimated that 1 in every 8 UK households now owns a copy of 'Mindfulness: A Practical Guide to Finding Peace in a Frantic World'. The co-author, Professor Mark Williams, is one of the world’s leading researchers in mindfulness and co-founder of MBCT (clinically proven to help prevent relapse into depression). He is also the founder of the Oxford Mindfulness Centre at Oxford University and the Centre for Mindfulness Research Practice at Bangor University, two of the world’s top mindfulness research and teaching institutes.
The book manages to be very practical and common-sense while at the same time providing a thorough theoretical framework for better understanding our mind and the mechanisms of mental health. It is a great starting point for learning mindfulness and also a book to keep coming back to, as I do, time and again.
‘‘A very practical and pragmatic guide to mindfulness and its cultivation.’’ Jon Kabat-Zinn
Purchase the book here: http://www.amazon.co.uk/books/dp/074995308X
FAQs
What is the 6-Week Finding Peace in a Frantic World course?
The Finding Peace in a Frantic World course is based on the MBSR/MBCT course, but the session length, curriculum and practices have been distilled into a shorter format. This makes the course ideal for those with slightly busier lifestyles who may otherwise struggle to make the time for the sessions and the home practice.
Who is this for?
This course is for anybody looking to reduce typical stress, increase quality of life, connect with what they value and get the best out of every day. It is open to all people, but is not advised for people suffering from acute, clinical depression (see below*).
Is this a therapy session and will I be asked to talk?
This is not a therapy session! Most people are here to enhance their quality of life or reduce stress - this is not a room for ranting or venting frustrations about whatever happened at work that day!
Participants frequently reflect that much of the learning comes from ‘within the group’. Each week we discuss interesting points from home practice which can be hugely beneficial to the rest of the group. This is very much focused on the experience rather than the content (what breakfast tasted like, rather than what we ate) and I work to guide the individuals away from sharing anything personal. Whilst every participant has the right not to share, most choose to offer some element of feedback from how their week has been, what their struggles were, what they discovered, what they enjoyed.
What are your credentials?
I have a Masters in MBCT from Bangor University. This is a five year masters and as well as the degree provides certification of competence that is internationally recognised. Bangor is one of the world’s leading universities in the field of mindfulness-based approaches to mental health and wellbeing. Professor Mark Williams (author of the book) founded the Centre for Mindfulness Research Practice at Bangor University in 2001 and it has since provided world-leading research and training. I am also a teacher and have lived experience which deepens my connection to the people and purpose within the room.
How many other people will be on my course?
All courses take part in small groups (excluding private courses). The number of people on the group course can vary, with an average of 8-10. Whilst much of the learning comes from the group, even small numbers can offer highly valuable co-learning opportunities.
Are there any criteria or requirements for the course?
There are no prerequisites for attending either the six-week course or the eight-week courses, as long as you are fully committed to the course and the home practice. Both courses are ideal for those new to mindfulness and looking to learn to meditate.
How much home practice is expected between sessions?
The MBSR and MBCT course prescribes 45 minutes of home practice each day between sessions. Due to the nature of the course, the Frantic World suggestion is 20 minutes each day. Ideally, participants should plan to build this time into their day. Much of the learning comes from the actual practice between sessions, so it is important that you make a commitment to doing it. There may be occasions during the course where you are not able to do the homework and working with the thoughts and emotions around that can also be valuable.
Can’t I just buy the book and learn mindfulness at home? Is there any benefit in attending a 6 or 8-week course?
Of course you can! However, the reality is that it can be very helpful to have the structure/commitment of the in-person course, the support of a teacher and the group interaction. These courses are designed to be held in-person, and it is highly recommended to experience them this way. There is a lot of experiential practice in the sessions which it helps to have a teacher guiding, and might prove challenging otherwise. There is also a lot of value in hearing other people's experiences, so doing the course in a group can be quite enriching.
*I have a mental health condition, can I still do the course?*
These particular courses are designed for a non-clinical population. I can advise on where to find courses specific to a range of targeted interventions such as acute depression and other mental health conditions, or for increased self-compassion. Non-clinical populations include people who perhaps take medication, but are not at the acute end of the spectrum.
For people with a mental health condition the advice is always to attend a course between periods of depression. Research has indicated that the course is not ideal for those suffering from a current episode of depression or suicidality. The group format can also be difficult for some people with social anxiety.
All participants will be asked to answer a series of short questions to ensure this is an appropriate time for you to take part in the course. Whilst the course is open to anybody, there are times when it might be best to consider waiting for a later date. For example if you’ve just experienced the loss of a loved one or close friend, it may be unwise to attend the course until the emotions have settled.