Pricing
First two sessions are free. Then £5 per session.
Location
Held at the Clubhouse, Kilnwood Vale, RH12 0BA
WhatsApp: 07920 221607
Week 1: Introduction to Mindfulness and Breath Awareness October 3rd 2024
Objective:
Introduce the basic principles of mindfulness and breath awareness to cultivate present-moment awareness.
Content:
Introduction to Mindfulness: What mindfulness is and its benefits (e.g., reducing stress, improving focus, emotional regulation).The Breath as an Anchor: Using the breath as a focal point to develop mindfulness.
Meditation Practice:
Guided Meditation (5-10 minutes): Focus on breathing; noticing the sensations of the inhale and exhale.
Homework:
Practice 5-10 minutes of breath awareness meditation daily.
Journaling: Note thoughts or distractions that come up during practice.
Week 2: Body Awareness (Body Scan Meditation) October 10th 2024
Objective:
Develop awareness of physical sensations and deepen the mind-body connection.
Content:
Mindfulness of the Body:
Understanding the relationship between body sensations and mental states. Body Scan Meditation: Focusing attention systematically from head to toe to notice sensations.
Meditation Practice:
Guided Body Scan (10-15 minutes): Slowly move awareness through different parts of the body.
Homework:
Practice the body scan meditation 3 times during the week.
Continue daily breath meditation for 10-15 minutes.
Journal about bodily sensations noticed during meditation.
Week 3: Mindfulness of Thoughts and Emotions October 17th 2024
Objective:
Recognize thoughts and emotions as passing experiences without identifying with them.
Content:
Understanding Thoughts and Emotions: How thoughts and emotions arise and pass. Labeling Thoughts and Emotions: Learning to observe and label mental events without judgment.
Meditation Practice:
Guided Meditation (15 minutes): Observe thoughts and emotions; label them without getting involved.
Homework:
Practice mindfulness of thoughts and emotions daily for 10-15 minutes.
Journal about any recurring thoughts or emotional patterns.
Week 4: Loving-Kindness Meditation (Metta) October 24th 2024
Objective:
Cultivate self-compassion and compassion for others.
Content:
Loving-Kindness Practice: Sending goodwill to oneself and others, developing empathy and positive feelings.
The Power of Compassion: How compassion benefits both the giver and receiver.
Meditation Practice:
Guided Loving-Kindness Meditation (15-20 minutes): Starting with yourself and then expanding to loved ones, neutral people, and difficult individuals.
Homework:
Practice loving-kindness meditation 3 times this week.
Continue breath or body scan meditation for 10-15 minutes on other days.
Journal about feelings of compassion and resistance.
Week 5: Mindfulness in Daily Life October 31st 2024
Objective:
Integrate mindfulness into everyday activities and develop sustained awareness throughout the day.
Content:
Mindful Living: Bringing mindfulness to routine tasks (e.g., eating, walking, washing dishes).Mindfulness and Habit Formation: How to use mindfulness to break unhelpful patterns.
Meditation Practice:
Mindful Walking (10-15 minutes): Bringing attention to each step and bodily sensation while walking.
Mindful Eating Practice (10 minutes): Focusing fully on the process of eating, noticing taste, texture, and smell.
Homework:
Practice mindful walking or eating daily.
Continue daily meditation for 10-15 minutes.
Journal about your experience bringing mindfulness into daily life.
Week 6: Deepening Practice and Sustaining Mindfulness November 7th 2024
Objective:
Review key practices, reflect on progress, and develop a plan for continuing mindfulness practice after the course ends.
Content:
Sustaining a Mindfulness Practice: Tips for maintaining a consistent mindfulness routine.
Review of Techniques: Breath awareness, body scan, thoughts/emotions, loving-kindness, and mindful living.
Meditation Practice:
Extended Silent Meditation (20-30 minutes): Combining breath awareness, body scan, and mindfulness of thoughts/emotions.
Homework:
Create a personal mindfulness plan for ongoing practice.
Reflect in a journal about how mindfulness has impacted different areas of your life.