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Mindfulness Courses for 2017

January 15th, 2016

Heather Johnston

Would you like to generate feelings of greater peace in your life? To feel happier, more resilient and more in control?

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.

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

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)

16 class hours, 80 page handbook and personal meditation CDs

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

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

The 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 courseplease email me at and I can provide you with Bank details and send you the pre course information and screening form.

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:

See what previous course participants have said here and here


Already completed an 8 week MBSR or MBCT course? I will be running A day of silence/retreat  this SUMMER on August 8th at The Granary SUDBURY (free parking) between 9.30am and 3.30pm. The cost is £60. Tea and Coffee facilities are available and you will need to bring your own lunch (which will be in silence).

The day will incorporate practices learnt on your MBSR/MBCT course and include some new meditations to strengthen your practice and cultivate further a sense of mindful presence. The day will be held mostly in silence and we will intersperse sitting meditations with movement based meditation and make the most of the beautiful countryside nearby. If the weather is kind to us we will take some of the practice outside so bring sunscreen and a hat!

To apply and book please contact Heather direct at 07801 246113 or via email

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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