We deliver two different courses, known as Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT). Both courses are intended to help address a range of general well being and health issues. The aims of the courses are to develop the mindfulness skills that help participants to increase self awareness and emotional resilience, enabling individuals to cope better with the stresses and demands of life. We do this through developing skills that enable us to pay attention to feelings, emotions, physical sensations and thoughts as we experience them. This in turn helping participants to develop clarity around what is actually happening in the present moment, giving greater freedom and choice on how we respond to different life situations.

Mindfulness helps us to see the fullness of the present moment bringing about a greater appreciation of the richness of life.

On both courses participants are guided through a number of formal and informal mindfulness practices and exercises which help to develop mindfulness skills. Formal practices include techniques such as meditation, gentle movement and mind-body awareness exercises to help people learn how to cope with stress. Through informal practices we look at how to bring mindfulness into daily life. This includes everyday activities we undertake at home and work and in interpersonal relationships. Through the practise of mindfulness participants develop the skills that enable them to have a more reflective approach to their experience and life. The course teaches you techniques that can be practised anywhere, anytime, to fit into your lifestyle. To help develop the skills of mindfulness and embed them within everyday life, an essential part of the course is to practise the techniques in between the weekly sessions.

Both courses comprise of the following:

• An initial phone orientation / assessment session

• 8 weekly sessions of 2-2.5 hours

• Telephone / email support in between sessions

• A whole day of practice

• Participants receive a set of handouts and CD’s with guided meditation practices

Mindfulness-Based Stress Reduction (MBSR)

The MBSR programme was developed by Jon Kabat-Zinn at the University of Massahusetts Medical Centre and is now offered in over 200 medical centres, hospitals and clinics around the world. Since its inception, MBSR has evolved into a common form of complementary medicine addressing a variety of health problems such as chronic pain, sleep problems, depression, life stress, anxiety, coronary artery disease, psoriasis and many more. There’s increasing evidence that Mindfulness Courses can support the wellbeing of employees, enabling them to find satisfaction and enjoyment in their work and, consequently having a positive impact on their work.

People who have engaged in a course which employs elements of MBSR report feeling more engaged in their work, more energised, less anxious, as well as sleep better and have fewer physical symptoms of stress.

The evidence demonstrates that the MBSR programme could help to reduce anxiety levels and teach us how to manage stress. The results of various clinical studies and research speak for themselves highlighting benefits such as:

• A 70 per cent reduction in anxiety

• Fewer visits to your GP

• An ongoing reduction in anxiety three years after taking an MBSR course

• An increase in disease-fighting antibodies, suggesting improvement to the immune system

• Longer and better quality sleep, with fewer sleep disturbances

• A reduction in negative feelings like anger, tension and depression

• Improvements in physical conditions as varied as psoriasis, fibromyalgia and chronic fatigue syndrome

The evidence in support of MBSR is so strong that almost three-quarters of GPs think it would be beneficial for all patients to learn mindfulness meditation skills.

(source: The Mental Health Foundation – www.bemindful .co.uk)

Mindfulness-Based Cognitive Therapy (MBCT) for Stress

The MBCT prgramme is based on Jon Kabat-Zinn’s Mindfulness-Based Stress Reduction programme. The MBCT programme was developed by Prof. Mark Williams (Oxford), John Teasdale (Oxford/Cambridge) and Zindel Segal (Toronto) for people who have been repeatedly depressed to help them stay well. It has also been adapted to use with groups with other conditions such as chronic fatigue syndrome, cancer patients and for all of us to help manage the stresses of modern living.

The 8-week MBCT course is a skills learning programme based on a combination of meditation practices and cognitive exercises that show the links between thinking and feeling and how we can look after ourselves.

MBCT teaches people to pay attention to the present moment, rather than worrying about the past or the future, and to let go of the negative thoughts that can exacerbate the situation. It also gives people a greater awareness of their own body, helping them to identify the initial signs of stress and preventing further distress.

The goal of MBCT is to interrupt these automatic processes and teach the participants to focus less on reacting to incoming stimuli, and instead accepting and observing them without judgment. This mindfulness practice allows the participant to notice when automatic processes are occurring and to alter their reaction to be more of a reflection.

MBCT is now recommended as a treatment of choice by The National Institute of Clinical Excellence (NICE, 2004, p76) for people who have suffered 3 or more episodes of depression.