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Mindfulness and Heartfulness


NEXT CLASSES START FRIDAY 20th OCTOBER 2017 to the 5th* JANUARY 2017 10-12 noon, cost £160

(* skip Friday  27 October & Friday 8th, 22nd December)

Eventbrite - October 2017 mindfulness for health and wellbeing (MBSR/MBCT)- Sudbury/Colchester

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16 class hours, 80 page handbook and personal meditation CDs

NEW beautiful Venue overlooking the River Stour: The Granary SUDBURY (free parking)

81% people who took course to date felt less stressed, 83% feel less anxious, 95% are more aware and 82% feel better about themselves

Mindfulness is a way of being in the present moment so that we become more aware and fully present, noticing what is unfolding moment by moment with a sense of spaciousness, curiosity, acceptance and love. Mindfulness is a practice to nourish our minds rather like what we do for our bodies. By spending time training our minds, we can notice where our attention is and with kindness bring our focus back to where we would like it to be. Mindfulness is in effect a workout for our minds.

What I offer

Heather runs mindfulness for health and wellbeing (based on the pioneering MBSR/MBCT) 4 and 8 session workshops and mindfulness in schools project .dotb-Foundations and pawsb (7-11 years old) course in the Colchester and Stour Valley area and is a Senior Consultant with Potential Project delivering their Corporate Based Mindfulness Programme (CBMT)  in the workplace. Tailored taster sessions available for Schools and local businesses, please contact me to find out more. Please also see my Heartfulness page too!

The Benefits

There are many scientific research studies into the benefits of mindfulness, with more and more research conducted each year. Scientifically validated studies into mindfulness meditation, specifically MBSR and MBCT have found:

  • Increases in positive emotions and contentment and decrease in anxiety and stress
  • Decrease in pain and inflammation
  • Increased mental stamina and resilience
  • Increased focus, attention and memory improvement
  • Increased creativity, empathy and compassion

Have a look at recent BBC program featuring mindfulness- fast forward to 42-48 minutes in featuring a lady suffering from stress and using mindfulness to help. The lady that trained her -Susannah-was on my first teacher training retreat as a trainee teacher of teachers! Also look at the results for her from 52-57 minutes in re the scientific results on her body age:

About the course

This course is a combination of mainly the pioneering MBSR course developed by Dr. Jon Kabat-Zinn and colleagues at the University of Massachusetts Medical Centre in the USA and some of the Mindfulness-Based Cognitive Therapy (MBCT) course, developed by Dr Mark Williams and colleagues at the University of Oxford.

On the course, you will learn practices such as the Body Scan, Mindful Movement and Sitting Meditations with the aim of taking what you learn in these practices and applying them in your everyday life.

Each course focuses on eight key themes, all interlinking and building each week through home practice.

Session One Introducing Mindfulness- Awareness and Automatic Pilot

Session Two Living in Our Heads

Session Three Mindfulness of the breath and the body in movement

Session Four Recognising aversion- responding instead of reacting

Session Five Coping with stress- acceptance, allowing/letting be

Session Six Thoughts are not facts

Session Seven How can I best take care of myself

Session Eight Living mindfully

Home practise is an integral part of the course, as it enables you to establish the skills that you are learning and apply them and see the benefits in your daily life. Each participant is encouraged to undertake approximately 45 minutes daily practice, six days per week, between each class. This at times can be a challenge to fit in and participants are encouraged to be kind with themselves in finding a way to make mindfulness practise work for them. The longer time given to practise the greater the benefits!

The course is most effective if you can try to attend all sessions as each session builds on the previous session. A handbook and meditation CD are provided as part of the course. Attendance certificates are given to those that attend 7 or more sessions.

For those interested in training as a mindfulness teacher, this course fulfils one of the prerequisites. For more information on MBSR teacher training pathways visit or for those interested in teaching mindfulness within an Educational context through the .b (dot-be) or paws b programmes please visit:

To book this course please email me at or click the link below and I can provide you with Bank details and send you the pre course information and screening form. 

Eventbrite - October 2017 mindfulness for health and wellbeing (MBSR/MBCT)- Sudbury/Colchester My training

Heather has undertaken two MBSR/MBCT teacher training retreats (TTR 1&2) with the Centre for mindfulness and research practice at the University of Bangor, one of the leaders in the field for mindfulness in the UK, along with advanced mindfulness training course in mindfulness based compassionate living and further training in deep listening. Some of the people that have trained Heather include: Michael Chaskalson, Trish Bartley, Jody Mardula, Sarah Silverton, Erik van den Brink, Ros Oliver, Rasmus Hougaard and Jacqueline Carter. She has also attended masterclasses with: Profs Paul Gilbert, Tania Singer and Associate Professor Kristin Neff. See my bio here.
Who should attend mindfulness courses?

Mindfulness is generally available to most people, however for some it may be best to be trained by someone with a specific clinical qualification (such as those with an acute mental health condition).

For some people challenges can arise while meditating for a number of different reasons. While each of us is different, If you are going through a major life event (such as having been recently bereaved or divorced) or suffering from mental ill health (eg acute depression) have a learning disability or have just been diagnosed with an upsetting physical illness (eg cancer) it is best to wait and leave attending a course until life is a little more settled for you or find a course that is more specialised to your particular needs. This can be discussed with your course leader and it is for this reason why we ask everyone to fill in a course screening form so that we can best support your needs or help you to find someone who can.

The course is not designed to discuss any current or past personal problems not related to the practises and if necessary, these should be pursued through individual work with a counsellor or other appropriate support.

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