Mindfulness Meditation and Compassion Course Online, Wednesday Evenings
September - November 2020
This online 8-week course will help you to learn and use mindfulness and compassion-based practices in every day life. The course will help you to cultivate the skills to step back from negative thinking and to stay steady with a feeling of more 'balance' despite the enormous upheaval and disruption to most people's lives rendered by Covid-19. Whilst the qualities of kindness and compassion are integral to mindfulness and implicit in the curriculum, this course also contains befriending and compassion-based practices that will help you to relate more whole heartedly to others despite any degree of physical distance faced. Additionally, there is a focus within the course on building the capacity to resource oneself to help overcome the sense of depletion that events over the past few months may have caused. We will practice the process of opening to, and being available for the uplifting and joyful in life that is often overlooked when we are in 'automatic pilot' or stuck in unhelpful and repetitive patterns of thought and behaviour. All of these present-moment practices are small acts of self-care, that practised regularly, can have profoundly positive effects on both physical and mental wellbeing even in the middle of life's challenges.
Suitability for the course
The course is suitable for beginners and an ideal way to learn a range of evidence-based mindfulness meditation practices, step-by-step in a supportive environment. It is also for those who would like to deepen their previous experience of an 8-week course and those who wish to reconnect with or refresh a flagging meditation practice.
It is also suitable for those who would like to learn an adjunctive way to manage a long-term health condition. The mindfulness practices learned in this course will enable you to understand your own reactivity, recognise and step back from negative thinking, relate more whole-heartedly to others and to approach the challenges of life with greater ease and self-compassion.
Preparation for the course
In the 1-1 session I will talk to you about what you might expect from the course.
You can watch a YouTube video (56 minutes) of a BBC documentary about mindfulness here. This video was produced in August 2016 and the evidence base (as it was then) for meditation is discussed. If you don't have time to watch the entire video you might like to watch from around 40 minutes. Unfortunately, this video is truncated but it will give you some idea of the way that scientists are trying to investigate the effects of mindfulness.
There is also an older video on YouTube from BBC Breakfast here(13 minutes)to help you decide if mindfulness is right for you. This video was produced in April 2012 but it gives some idea of what it might be like to be in a mindfulness class and the benefits of learning to meditate. The video focuses on the benefits of meditation for a woman with persistent (chronic) pain and the reporter who lives a busy and stressful life.
Online class size
The maximum number of people completing the online course will be 12.
The course runs in two parts.
Each class runs from 7pm – 9pm and the course will be running on the following dates:
Class 0: Wednesday 16th September 2020 (essential orientation session)
Class 1: Wednesday 23rd September 2020
Class 2: Wednesday 30th September 2020
Class 3: Wednesday 7th October 2020
Class 4: Wednesday 14th October 2020
There is a 2-week break in the course that coincides with half-term dates. The classes then resume on Wednesday 4th November at the same time.
Class 5: Wednesday 4th November 2020
Class 6: Wednesday 11th November 2020
Class 7: Wednesday 18th November 2020
Class 8: Wednesday 25th November 2020
You are encouraged, as far as possible, to attend all of the classes, as each builds on the one that precedes it and the course 'unfolds' gradually over the eight-week period.
As an essential part of the learning process, and in order to obtain the best from the course, you will also be encouraged to meditate on a daily basis. It is the daily meditation practice (and not the discussion or any other talking-based content of the class) that is responsible for the the positive changes you might aspire to. Regular meditation, along with an attitude of curiosity, kindness and patience towards the learning process is the only means of training your brain or cultivating new patterns of connectivity in the brain. Think learning any new skill. Little and often is much more useful than doing the meditations in the class and nothing over the week in between each class.
Pricing and payment
The course is £80 per person payable one week before the course begins, by PayPal or bank transfer.
The price includes handouts and guided meditations (all sent via email) required for the course. You will be required to download a free app to access some of the guided meditations.
Click here to apply for a place on the course. Once you have completed the online application form and paid the course fee I will arrange a mutually convenient time for a 1-1 phone call after which your place will be reserved on the course. If, for any reason, it is not a good time for you to take the course you will then receive a full refund.