MINDFULNESS COURSES
Mindfulness with Compassion at it's heart

MINDFULNESS COURSES

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8 Week Mindfulness Course (Stage 1)

Learn how to remain calm, grounded and focused throughout your life.

Our Mindfulness Based Living Course (MBLC) is run over 8 weekly sessions where you will be supplied with notes and MP3s so that you can practise on the days in between classes. Through practice, you will begin to notice how distracted your mind is and how this can lead to anxiety and stress.

"Mindfulness is being in the moment, knowing what is happening in the moment, both in our own minds and around us, no matter what it is."                                                                                           Rob Nairn

You will become calmer, grounded and more focused as you create the habit of bringing your attention back to being in the present moment. Also you will learn why you get anxious or stressed, hear what the neuroscientists say about mindfulness and the positive effects it has on our brain when we practice it regularly. You will also learn about different applications of mindfulness.  The courses teaches you techniques you can weave into your day, as well as look at the attitudes of mind that we can develop to become more mindful.

“Really enjoyable. Great environment, interesting and helpful techniques to experience… and great opportunity to meet new people” (Course participant)

This course will be facilitated by experienced tutors. See the tutor page for more information: https://sfwales.org/our-tutors/

Wheelchair Accessibility: Mindfulness courses in Cardiff are taught on our ground floor where there is a wheelchair accessible toilet. Please contact us prior to your visit at admin@sfwales.org or call 02920 228 040 should you need wheelchair access so we can prepare the ramp to the front door.

Dates and Payment for the 8 Week Mindfulness (Stage 1) Course:

MBLC Course cost: £180

Early Bird MBLC Course by 25th October:  £150

Students and Unwages MBLC Course : £80

 

All proceeds go to the Samye Foundation Wales charity. To Book:

https://www.eventbrite.co.uk/e/8-week-mindfulness-based-living-course-mblc-with-lorraine-tickets-440967795547

 

 

 

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8 Week Mindfulness Course (Stage 2)

A mindfulness course to help you transform negative emotions

This course has been developed by Gelong Thubten (a Director of Samye Foundation Wales) who has been a monk since 1993. He has received teachings from many Buddhist masters of meditation from Samye Ling Monastery in Scotland. He is also the author of the book ‘A Monk’s Guide to Happiness’ which has featured in the Sunday Times best sellers list. He collaborated with Ruby Wax on the book and tour ‘Ruby Wax with a neuroscientist and a monk – How to Be Human’.

Each week of the course will give you the opportunity to work with motivation as well as negative emotions such as jealousy, anger and pride. By applying meditation exercises that work with each of the negative emotions we can help to transform them and thereby help promote a sense of well-being and calm.

The course follows the 8 Week Mindfulness Stage One course and will assume you know the techniques as this course will introduce new technqiues for your practice.

The course takes place in our dedicated mindfulness centre in Cardiff. It is facilitated by tutor Lorraine Harris who is an experienced tutor of mindfulness. See the tutor page: https://sfwales.org/our-tutors/

Our Mindfulness centre is wheelchair accessible and a wheelchair accessible toilet is available. Please call us on 02920 228 040 or email: admin@sfwales.org so we can prepare the access ramp in advance of your visit.

Dates and Payment for the 8 Week Mindfulness (Stage 2) Course:

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8 Month Mindfulness Course

 

This 32 week (8 month) Mindfulness course was developed by Anthony Harris, a long term practitioner of Mindfulness, He has drawn from his experience to enhance the 8 week Mindfulness course by giving the course attendee a deep understanding of Mindfulness. This course will only be run once a year.

The purpose of the 8 Week Mindfulness Training was to act as an introduction to Mindfulness, so that the student was familiar with the fundamental aspects of Mindfulness practice. Proceeding on from here is this 8 Month Mindfulness Training. It is designed to lead the participant deeper into their understanding and practice of Mindfulness, and how to integrate this into everyday life.

In this 8-month training, we will be exploring ways of continuing to mature our minds, of gaining more insight into the psychological and energetic blocks that we experience as human beings, which directly or indirectly, affect our practice.

Much of the work will be about us gaining a deepening appreciation and understanding of what we mean by “relationship” i.e. how we primarily relate to ourselves and as a consequence, how we relate to our environment and the other beings within it. It will be about gaining a clearer insight and application of what underpins this whole process. If we practice and reflect on our practice, we will begin to appreciate that the journey of Mindfulness is really about Heartfulness i.e. that it is Compassion that we really need, if we are to understand what we are doing as meditators.

The main practices will be our individual meditation. There will be formal mindfulness practices as well as informal mindfulness practices. These will in turn be supported by the use of enquiry, reflective practice and the use of journal keeping. These practices need to be done in conjunction to one another if we are to truly integrate with what we are doing, and benefit as a result.

This is essentially a journey of discovery. It is about honing our skill in relationship, both inner and outer, which is essentially about compassion and kindness.

Dates and Payment for the 8 Month Course:

 

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8 Week Mindful Compassion Course (Stage 4)

Mindful Compassion : During the first few weeks we build self-compassion into the core mindfulness practice of settling, grounding, resting and support. We contextualise this practice within the evolutionary model of compassion, that is grounded in neuroscience and psychology.A key insight here is that we are caught in an ‘evolutionary set up’ that is not of our choosing and not our fault. We link this insight to the Mahayana Buddhist metaphor of the ‘lotus in the mud’: how true compassion grows out of the mud of our lives (the disowned, disliked and difficult parts of ourselves).We then begin to cultivate positive emotions as a way of building up an inner resource from which to approach the difficulties that are part and parcel of being alive. We explore building our inner compassionate resource through compassionate imagery and mindful self-compassion practice.

Four Limitless Qualities: Then we approach the self -critic: that persistent inner voice that is harsh and condemning, and always finding fault in what we do.First, we experience what it feels like to be on the receiving end of its repeated attacks, and then we look behind the critic to what is driving it; and in this way we begin to develop compassion for this part of ourselves. This raises the question – what would it be like to cultivate an inner voice that is kind and supportive, and to live your life from this place, rather than from a place of destructive self- criticism?

This is the point where we move from self-compassion towards compassion for others. Although, self-compassion always remains as the foundation of our practice because this is what makes our practice real and allows us to understand what others go through.

Compassion In Action: It is not enough to learn about compassion or do compassion practices – the crucial thing is how to embody compassion in the way we live, work and relate.

Towards the end of the course we look at how to work skilfully with the blocks to compassion and we explore how to integrate compassion into all that we do. This course was developed by the Mindfulness Association and Lorraine is trained to deliver it. Otherwose known as the 8 Week Compassion Based Living Course (CBLC)

 

Dates and Payment for the 8 Week Mindful Compassion (Stage 4) Course:

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4 Week "Working Mindfully with the  Emotions Course (Stage 3)

 

This 4 week Mindfulness course is designed to help you deepen your Mindfulness practise by learning more techniques to help you integrate the mind and body, and to gain a deeper understanding of the processes that keep us stuck. Compassion in Mindfulness is at the heart of you deepening your practise and this will be done through a set of exercises that help you to enrich the loving kindness and compassion within.

This course takes place at our dedicated Mindfulness centre in Cardiff. The course is facilitated by tutor Lorraine Harris who is an experienced tutor of mindfulness. Lorraine is a member of the UK Mindfulness Teachers Network as well as a Lead Tutor for the Mindfulness Association. She has also trained with Rob Nairn.

Our Mindfulness centre is wheelchair accessible and a wheelchair accessible toilet is available. Please call us on 02920 228040 or email: admin@sfwales.org so we can prepare the access ramp in advance of your visit.

Dates and Payment for the 4 Week "Working Mindfully with the Emotions" Course:

 

 

 

 

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One to One Mindfulness Sessions

with Lorraine or Anthony

 

Delivered either at our Cardiff Mindfulness Centre or via Zoom Online

Mindfulness One to Ones can be helpful for many people because they offer customised teaching at a time and pace to suit the individual.  One to Ones are also great for students who prefer to discuss their practise privately rather than in a class setting.   Sessions can be held during the day or early evening, subject to tutor availability.

If you decide to do the 8 Week Mindfulness Course it will be offered for the reduced sum of £280 instead of £400

You can book single sessions as you go, but we also offer a discounted package of 4 sessions.  The cost per session is £50 for individual bookings of 1 hour, or £170 for 4 sessions.

Our Mindfulness centre is wheelchair accessible and a wheelchair accessible toilet is available. Please call us on 02920 228040 or email: admin@sfwales.org so we can prepare the access ramp in advance of your visit.

 

Dates and Payments for One to One Mindfulness Sessions:

 

 

 

 

MINDFULNESS FOR CHILDREN

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Mindfulness for Primary School Children

 

Mindfulness in Schools Programme (MiSP) for 7 to 10 Year Olds. Otherwise known as Dot B.

 

 

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Mindfulness for Teenagers

 

Mindfulness for Youth developed by the Mindfulness Association

Youth Mindfulness

 

 

MINDFULNESS 2 HOUR WORKSHOPS

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Mindfulness Foundation Workshop 

This workshop will identify what mindfulness is as well as introduce the history of mindfulness and some mindfulness terminology. You will also learn about the neuroscientific evidence for mindfulness, as well as have opportunity to practise mindfulness exercises that you can apply at home or at work. We will look at what is triggering stress and anxiety and causing us not to be mindful.

“Really enjoyable. Great environment, interesting and helpful techniques to experience… and great opportunity to meet new people” (Course participant)

 

Dates and Payment for the Mindfulness Foundation Workshop:

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Mindfulness with Compassion Workshop

 

This workshops acts as a good taster session if you are considering attending the 8 Week CBLC course.

We will look at what compassion is and discuss why we should practice it.

We will look at our Intention and Motivation for our practice and use Settling, Grounding and Resting Mindfulness components with the elements of Soften Soother and Allow as the main focus

Dates and Payment for the Mindfulness with Compassion Workshop:

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Mindfulness with the Emotions Workshop

Learn how to handle unpleasant emotions in this workshop

This workshop is based on a course written by Samye Foundation Wales Director Gelong Thubten (a Buddhist monk since 1993)   The workshop will explore the negative emotions and how we can help prevent ourselves from getting caught up in them. You will learn mindfulness techniques that can help you to handle unpleasant emotions as well as provide other benefits in your daily life. Emphasis will also be placed on altruism.

The workshop is facilitated by tutor Lorraine Harris who is an experienced tutor of mindfulness. See the tutor page: https://sfwales.org/our-tutors/

During the pandemic this course will be offered Online using Zoom. In the future it will be available both at our Mindfulness and Wellbeing Centre and on Zoom.

Dates and Payment for the Mindfulness with the Emotions Workshop:

MINDFULNESS RETREATS

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You are welcome to Guided Mindfulness Day Retreat 

 

Usually if you are embarking on a retreat it is probably better to have some meditation/mindfulness experience. These retreat days are run by either Anthony or Lorraine. The whole day is in silence, even the tea and lunch breaks but during the sessions you will be gently guided through the day. During the breaks we can direct people to our library to read, or you can walk around the garden.

For those attending via zoom: Although you will be on retreat at home you will be reminded to practise mindfulness in your breaks while making and drinking your tea, as well as your lunch. There will be some Mindful Walking as well so make sure you have some space in the room you are practising in. The day will start off with a short introduction from Anthony and then you will be mindfully guided through the day.

You are welcome to bring your own vegetarian lunch, or you can book your food on arrival at the Vegan cafe on site which has a good selection to choose from. Standard tea and coffee will be provided throughout your day. However, if you prefer filtered or speciality coffee and teas, they can be purchased from the cafe.

The retreat day is £20. If you are already a Mindful Friend then this is included in your membership.

 

Dates and Payment for the Guided Mindfulness Retreat Day:

 

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"Unguided" Mindfulness Silent Retreat Day 

 

Usually if you are embarking on a retreat it is probably better to have some meditation/mindfulness experience. The whole day is in silence, even the tea and lunch breaks but during the sessions. During the breaks we can direct people to our library to read, or you can walk around the garden.

For those attending via zoom: Although you will be on retreat at home you will be reminded to practise mindfulness in your breaks while making and drinking your tea, as well as your lunch. You can do some Mindful Walking as well, so make sure you have some space in the room you are practising in.

A gong sound will ring every 20 minutes where you can either choose to stretch for a moment and go back to practice, or stand up and do walking practice for 20 minutes.

We just ask for £5  towards the venue for the day. If you are already a Mindful Friend then this is included in your membership.

 

Dates and Payment for the Unguided Mindfulness Retreat Day:

 

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Guided Mindfulness Weekend Retreat 

 

Usually if you are embarking on a retreat it is probably better to have some meditation/mindfulness experience. These retreat days are run by either Anthony or Lorraine. The whole day is in silence, even the tea and lunch breaks but during the sessions you will be gently guided through the day. During the breaks we can direct people to our library to read, or you can walk around the garden.

For those attending via zoom: Although you will be on retreat at home you will be reminded to practise mindfulness in your breaks while making and drinking your tea, as well as your lunch. There will be some Mindful Walking as well so make sure you have some space in the room you are practising in. The day will start off with a short introduction from Anthony and then you will be mindfully guided through the day.

You are welcome to bring your own vegetarian lunch, or you can book your food on arrival at the Vegan cafe on site which has a good selection to choose from. Standard tea and coffee will be provided throughout your day. However, if you prefer filtered or speciality coffee and teas, they can be purchased from the cafe.

The weekend retreat is £40. If you are already a Mindful Friend then this is included in your membership.

 

 

Dates and Payment for the Guided Mindfulness Retreat Weekend: