Eight Week Introduction to Mindfulness Course

Tuesday 26 October – 14 December 2021

7.00 pm – 9.00 pm

Eight Week Introduction to Mindfulness Course

26 October – 14 December 2021

Taught in the Fire Station Creative,

Carnegie Drive, Dunfermline, KY12 7AN

7.00 pm – 9.00 pm

Cost £160

Understandably stress, anxiety, low mood and fatigue are high amongst many of us just now. Often working from home can mean long days seated in front of a computer screen, a lot of alone time and/or a lot of time with the family, and maybe the absence of wider community/connection.  For some of us this might also mean there is little respite from an active mind, and the emotions and sensations this creates in the body.  So  you might be thinking about learning some new ways of engaging with yourself and your life.

The aim of this course is to teach techniques and attitudes for managing the thinking, emotions and sensations that drive our lives. The objective of the course is for participants to cultivate a level of self-awareness and kindness that will enable them to feel they have head space to make skilful choices, rather than acting out unhelpful habits and impulses.

Over the eight weeks participants will learn the key principles of mindfulness from a very experienced teacher. Each week you will be introduced to a new technique and attitude within a group context, such as working with the unsettled mind, settling the mind, the mind and body integration, distraction, allowing and letting do, movement and kindness .
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There will be an opportunity for discussions of the experience of each new technique and attitude, but participation in these discussions is invited not demanded.

The sessions would be reduced to 2 hours. The cost would be £160.00 for the whole course.
To book a place on the course you only have to make payment. I’m happy for a £80.00 payment to be made to reserve a place, and then to pay the full amount (£160.00) before the course starts.
There are four places for individuals experiencing unemployment/financial hardship at £60.00. In these cases I am happy to accept a £20.00 payment to secure a place on the course.
Maximum number of 15 participants

All correspondence via bill@bemindfulfife.co.uk

About Be Mindful Fife

Selection of Participants Evaluations of MBLC

What, if anything, was the most important thing you learned?

 

“Being able to separate myself from my thoughts, recognising that all people what to be free from suffering … to balance acts of kindness to others with kindness to myself”

“understanding why my mind races, how to not let it take over and how to put this into practice in everyday situations”

“Being able to put space between myself and my emotions. It helped me not to be in the middle of situations but to observe them”

“to spend more time on myself: to occasionally stop”

“identifying stress and taking time out to chill”

“my mind is too busy and it has been very beneficial to realise this and to start working towards doing something about it”

How, if anything, has the course impacted on your life?

“At work I’m trying to be present, slow my pace, do fewer things well and achieve more. At home I’m much more present and kind with my family. With friends I am more patient and kind.”

“I have used mindfulness to help interact with my children. It has helped me to understand situations from their point of view … more understanding”

“taking more time to listen and engage”

“I realise others can be going through what I am/was. It has made me more empathetic. I also am much calmer which impacts on everything”


Compassion: Developing and Managing Relationships

Starts: Monday 25 October – 13 December 2021

6.30-8.30 pm

Zoom

Compassion: Developing and Managing Relationships

Once participants have completed a mindfulness course, they often ask “What is next?” … “What do I do now? My answer is the Developing and Managing Relationships. It is the next step in any mindfulness journey because it is focused on the qualities of a good relationship with the self and how this can be extended to everyone we meet. Here compassion is explicitly introduced as the central attitude for meeting our own experience and our relationships with other people. In this course we begin to explore what gets in the way of being with our own experiences, and the difficulties we have with other people. The outcomes of the course are to enable participants to learn the qualities and practices of compassion so that they might meet their experience of the self and others with more skill. Practicing these together can enable participants to live a fuller and more liberated life, such that they can develop deeper understanding and connection in all relationships.

 

The course will be delivered in two-hour session per week for nine weeks, and participants will have access to a manual and sound-files.

If Scot Gov regulations allow – this course will be face-to-face

There is also the option of a full day of practice,

and access to a monthly Compassionate Support Group

The full cost of the course is £160.00. To book a place on the course you only have to make payment. I’m happy for a payment of £80.00 to be paid to reserve a place, and then to pay the full amount before the course starts (£160.00)

There are two places for individuals experiencing unemployment at £80.00. In these cases I am happy to accept a payment of £40.00 to reserve a place, and then to pay the full amount before the course starts (£80.00)

Note

You must have completed an introductory mindfulness course before seeking entry onto this course. 

Please contact bill@bemindfulfife.co.uk for inquires, cost and to book a place.

What participants said about the Compassion course in 2020

  1. What two words sum up your experience of the Compassion course?

Nurturing/Empowering

Thought provoking/Kind

Enlightening

Explorative/ Motivating

Insightful / Thought provoking

Understanding/ Compassion

 

2. What, if anything, was the most important thing you learned and why

I learned how to tune in to my feelings, physical reactions and emotions and then responding to these with a greater sense of acceptance and kindness. Looking at the bigger picture is helping me to shift out of my habitual thought patterns. I have enjoyed exploring the CBL techniques and this has given me a sense of the many opportunities that lie ahead.

 

How to address and react to my self-critic – I feel like this is something I used to struggle with on a daily basis – becoming involved with my own criticism and creating negativity towards myself. I know have the tools to combat this!

 

I have learned to observe and respond with kindness and curiosity when my mind will not settle and be grounded, and when I struggle to focus on what is happening in the body. I learned that there is so much more to learn about compassion based practice. I believe it will be a lifetime journey.

 

The arrows – I loved the three arrows. The first arrow is the unavoidable pain of life – we get sick, experience pain, loved ones die and we feel grief, and so on. The second arrow is the resistance and avoidance to the pain of the first arrow. The third arrow is the belief that because we have been struck by two arrows something is wrong with us; we feel like we are a flawed human being (Tara Brach the ‘trance of unworthiness’). It is argued that the first arrow is an inevitable part of human life, but the other two arrows are self inflicted. Therefore with training we can stop inflicting more suffering on our wounds by turning towards these difficulties with acceptance, kindness and equanimity.

 

That it’s ok not to get on with everyone but you can still wish then happiness/love in their life.

 

 I learned to be kinder and more forgiving to myself in order that I can  be  compassionate to others.

 

3. Has the course impact on your engagement with colleagues, family and friends? Please explain.

I am noticing my physical and emotional reactions more and responding to these in more positive ways. I am feeling more connected and responsive to others’ reactions & emotions.

I use the CBLC at work, with family and friends – and on myself. It has helped me explain inner critic to a young person who struggles with anxiety and also to my friend.

This course has allowed me to look at myself and others differently. It has helped me develop my compassion for others. I have used it at work to help myself not to get wrapped up in the negative parts of relationships.

Frequently, I am placed in stressful situations at work where I am open to making mistakes. I now feel more confident challenging self-criticism, and instead bringing compassion to my difficulty.

I am aware of my self-critic that often nags at me and I sometimes remember to have a self-compassion break, to take in the good and to tap into my compassionate self repeating words of kindness to myself. I sometimes feel critical of or negative towards some people and now I offer them (silent) words of kindness. 

I have developed more patience and understanding when interacting with family and friends. I think more about how life must be for them and what they may be suffering or have suffered in the past. I am less judgemental and more reflective.

 

4. Would you recommend this course to others

I would highly recommend this course to other people

Once payment is made for a course, this is non-refundable. Please contact for more information.

“In our rapidly changing society we can count on only two things that will never change. What will never change is the will to change and the fear of change. It is the will to change that motivates us to seek help. It is the fear of change that motivates us to resist the very help we seek.”

—Harriet Lerner, The Dance of Intimacy