mindfulness & Meditation
8-Week Evidenced-Based Course for Self-Development
ABOUT THIS COURSE
Since 2000, the number of scientific studies on mindfulness has increased significantly. As a result of these studies, valuable insights about both the effects of mindfulness and the underlying mechanisms have emerged. These studies have shown that the effects of mindfulness cannot be attributed simply to relaxation, but also to complex processes, like attention regulation, emotional coping, observation, and time perspective.
This training was developed to systematically increase mindfulness not only through mindfulness practice but also by considering the underlying mechanisms of mindfulness. For instance, in addition to practicing meditation, this training also answers questions like: “What happens when I meditate?”, “Why does meditation help reduce the effect of negative thoughts?”, “Why should I become aware of judgments I make?”. Understanding the underlying mechanisms makes it easier to apply mindfulness in a wide range of contexts and counteracts the misconception that mindfulness is a trick or technique rather than a way of being.
The combination of the practice and the psychology behind mindfulness has been proven very helpful for many people. This training program addresses different building blocks of mindfulness in each of the first 7 sessions and integrates these building blocks in session 8. After completing this training, participants have learned to integrate mindfulness into their daily lives and have gained a deep understanding of the essence of the construct itself.
There are no prerequisites for this course.
THE NEXT 8-WEEK JOURNEY STARTS 5 SEPTEMBER 2023
8 Week Group Course includes:
8 x 2-hour sessions
Mindfulness & Meditation Manual
Access to a private Whatsapp group where you can ask personal questions each week
BONUS: Access to Momentum Club for 8 weeks (Monday journaling and meditation online class)
Where: 7/89 Forrest Street Cottesloe
Investment: $360
BYO: Dress comfortably, wear loose-fitting clothing. Bring cushions to sit on - chairs are also available if preferred. Bring a blanket, water bottle, journal, and pen.
Topics Explored in this Course:
attention and the now
The objective of this first session is to familiarize participants with the two most important building blocks of mindfulness; attention and the present moment. At the heart of mindfulness is the cultivation of attention to the present moment.
2. automaticity
The goal of this session is to clarify the relationship between mindfulness and automaticity. The reason for this session to be at the beginning of the training is because most problems that people experience involve automatic patterns or habits. Without becoming aware of these patterns, change is difficult if not impossible.
3. JUDGMENT
An important element of mindfulness is “open awareness”. Open awareness refers to a quality of consciousness that is not evaluative or actively shaped by pre-existing ideas or intentions, but is fully receptive to allowing the experience to simply occur “as it is”. In this session, open awareness is introduced by addressing the evaluative nature of the mind.
4. acceptance
The goal of this session is to introduce the concept of acceptance. Mindfulness promotes an accepting stance towards experiences. Rather than fighting or avoiding experiences, mindfulness requires the willingness to experience them. Acceptance, however, is a complex and paradoxical construct. This session aims to clarify the essence of acceptance by learning to apply acceptance to difficult emotions and by explaining the goal of acceptance.
5. Goals
An excessive focus on the future is perhaps one of the most common obstacles to the cultivation of mindful awareness. The default mode for many people is a “doing mode” that is constantly focused on reaching goals and the future. In this session, mindfulness is introduced as the key to finding a balance between being in the present moment and planning for the future. Participants will experience the pitfalls of an excessive future focus and explore the benefits of a grateful relationship with the present moment.
6. Compassion
In this session, participants become acquainted with their inner critic and learn how to effectively cultivate a friendly and caring relationship with the self by increasing awareness of the inner critic and practicing self-compassion through meditation and self-caring action.
7. The Ego
The goal of this session is to clarify the relationship between mindfulness and the self. At the deepest level, mindfulness practice cultivates a different relationship with the self. The observing stance that becomes stronger after repeated and consistent mindfulness practice allows participants to take a step back from all kinds of thoughts, including identity-related thoughts.
8. Integration
During the past 7 sessions, participants learned about and practiced many essential key processes underlying mindfulness. Mindfulness is a multi-facetted construct, and an understanding of how the different processes that mindfulness involves work together, can be regarded as an essential insight. In this final session, participants will learn the connection between those different processes.
FAQ
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This course is for anyone who wants to learn about, use or teach mindfulness in their personal or professional life. It’s popular with coaches, trainers, teachers, HR managers, organisational development specialists, consultants, and leadership specialists.
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Yes. To 2018, over 3,000 peer-reviewed research studies have validated the benefits of mindfulness, and we have made sure that everything in this course is underpinned by rigorous science. We also always include references and credits.
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Mindfulness can help manage many mental health conditions, including depression, anxiety, addiction and eating disorders. It can also help with anger management.
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You can sit in a chair with feet flat on the floor or on a cushion placed on the floor with legs crossed—any seated position is fine as long as you're comfortable. Sit up tall with your back as straight as possible relaxing your shoulders down and back, broadening your chest.
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This course is not recorded. However, you will be given a descriptive workbook with all the information covered in the course including exercises and ‘how to’ guides.
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You are always allowed to get up and move if you need to take a break. Mindfulness exercises help people to focus their mind and body in the moment without judgment. Daily mindfulness practice can be helpful for people living with chronic pain because sometimes there are negative or worrisome thoughts about the pain. These thoughts are normal, and can affect mood and increase pain.
Upcoming Courses
Mindfulness & Meditation 8-Week Course
When: September 2023 Registration is Now Open (AWST)
WEEK 1 Tuesday 5th September, 6:00-8:00pm
WEEK 2 Tuesday 12th September, 6:00-8:00pm
No Session on the 19th
WEEK 3 Tuesday 26th September, 6:00-8:00pm
WEEK 4 Tuesday 3rd Oct, 6:00-8:00pm
WEEK 5 Tuesday 10th Oct, 6:00-8:00pm ‘World Mental Health Day!’
WEEK 6 Tuesday 17th Oct, 6:00-8:00pm
WEEK 7 Tuesday 24th Oct, 6:00-8:00pm
WEEK 8 Tuesday 31st Oct, 6:00-8:00pm
Investment: $360
For whom: All ages, no prior experience required.
Where: 7/89 Forrest Street Cottesloe
Investment: $360
BYO: Dress comfortably, wear loose-fitting clothing. Bring cushions to sit on - chairs are also available if preferred. Bring a blanket, water bottle, journal, and pen.
