Mindfulness for Stress Course
Mindfulness For Stress Course In Wolverhampton, West Midlands
Our Mindfulness for Stress programme consists of 8 x 2-hour group sessions, where there will be guided mindfulness practice and theoretical teachings. Each week participants are taught a number of different mindfulness meditation practices that can be incorporated into daily life to reduce stress and aid general wellbeing. The course is founded on practice-based research and combines key elements of Mindfulness-based Stress Reduction (MBSR) and Mindfulness-based Cognitive Therapy (MBCT).
Between sessions you will practice at home by using the guided meditation CD's or MP3's that will be given at week one, we estimate that the home practice will take approximately 20 to 30 minutes per day. The home practice forms an important part of the programme and there will be an opportunity in each session to talk about your experiences of these practices.
What Is Mindfulness?
Jon Kabat-Zinn's definition of mindfulness: "Mindfulness means paying attention in a particular way; on purpose, in the present moment, and non-judgmentally." Jon Kabat-Zinn is a famous teacher of mindfulness meditation and the founder of the Mindfulness-Based Stress Reduction program at the University of Massachusetts Medical Centre.
Mindfulness is an integrative, mind-body based training that enables people to change the way they think and feel about their experiences, especially stressful experiences and pain.
- pays attention to thoughts, feelings and body sensations to become directly aware of them, and better able to manage them;
- has deep roots in ancient meditation practices and also draws on recent scientific advances;
- is of potential value to everybody to help find peace in a busy world.
Although the meditation practices are rooted in the Buddhist tradition, this is a secular programme and there is no 'spiritual' or 'religious' teachings during the programme. Meditation is not a religion, it is simply a form of mental training that has been proven in countless scientific trials to help people cope with pain, illness, anxiety, stress, depression, irritability and exhaustion.
Who Is The Course For?
The course is for anyone who simply wants to take time out for themselves and find out more about mindfulness. We have also worked with people with a range of issues including:
The above list is not exhaustive. Mindfulness can help with many issues that are not listed.
Although this course is aimed at the general public it is also has the added benefit of being a prerequisite for anybody wanting to train to become a mindfulness teacher.
A Lewis Psychology certificate of attendance will be provided on completion of the Mindfulness for Stress course.
- Understand the importance of direct sensory awareness as a way of getting out of the head.
- Investigate how autopilot leads to stress and how mindfulness gives some choice in how we respond to stressful situations.
- Distinguish between primary and secondary experience.
- Understand the reasons for developing sensory awareness as an antidote to stress.
- Recognise and explore Doing and Being modes.
- Understand and practice how to look at thoughts rather than from them and how to let go of (unhelpful) thoughts.
- Identify and explore how turning towards, and being with, the stressful aspects of life is a better strategy than trying to escape from or ignore them.
- Understand the difference between reacting and responding.
- Reflect on how our built in “negativity bias” shapes the way we see and respond to the world around us.
- Learn the science behind suffering; how our survival instincts have led to our own suffering and how we can change this.
- Understand how meditation can rewire neural pathways in your brain
- Understand how seeking out the pleasant can help one to open up to the beauty of pleasant experience as a way to balance our inherent negative bias.
- Explore the 3 major emotion systems and understand how stress occurs when they are out of balance.
- Recognise that constant self-criticism doesn’t help us to change.
- Explore how to ‘turn up’ the contentment / soothing system, which lowers levels of stress.
- Recognise and assess the danger of the exhaustion funnel and the importance of doing those things that nourish ourselves.
To find out what is covered in the course each week please visit our FAQ Mindfulness Course page. This page also answers the most frequently asked questions regarding our Mindfulness course.
What Mindfulness Meditations Will I Learn?
Each week we introduce a mindfulness practice or develop one that you’ve learned previously.
The Body Scan, which helps us to pay attention to the various sensations in the body, enabling a more ‘embodied’ awareness of ourselves than we usually have. Paying attention to the body in this way has the effect of quietening down our thoughts.
In the Mindfulness of Breathing we rest our awareness on the sensations of the breath entering and leaving the body. This has a calming effect, stimulating the parasympathetic nervous system.
Mindful Movement is a kind of moving meditation. We do some simple stretches, not so much to get fit as to really pay attention to what each movement feels like. Like the Body Scan and Mindfulness of Breathing, this allows us to get out of our head and to have a more ‘embodied’ awareness of ourselves.
The Kindness Meditation is a development of the feeling aspect of mindfulness. Many people are critical of themselves and this is an added source of stress. If you can never live up to your high expectations, will you ever be able to relax? Research has shown that being strongly self critical does not help us to change for the better. On the contrary, developing kindness towards ourselves - and self compassion when we’re suffering – helps to bring about the changes we wish to make. Then, when we’ve learned how to be kind to ourselves, we extend that to others. Kindness to self and others develops emotional resilience and is a great source of happiness.
One Small Thing. In addition to the more formal practices listed above, each week we introduce a small - ‘micro’ - practice that you can do in the midst of your everyday life. Doing something mindfully rather than without awareness, doing something slowly rather than habitually quickly, taking breaks (or at least a break!), accepting a difficult experience, noticing and letting in the good things that happen, trying to hold everything that happens within a wider perspective, responding rather than reacting to things and people. We can’t always choose what happens to us or how other people behave, but we can learn to have more choice in how we respond to life’s events.
Other mindfulness meditations you will learn include Mindfulness of Sounds, Mindfulness of Thoughts and the Three Minute Breathing Space.
Benefits Of Mindfulness
Thousands of peer-reviewed scientific papers prove that mindfulness reduces pain, enhances mental and physical wellbeing and helps people deal with the stresses and strains of daily life. Here are a few of the main findings:
- Mindfulness can dramatically reduce pain and the emotional reaction to it.
- Clinical trials show that mindfulness improves mood and quality of life in chronic pain conditions such as fibromyalgia and lower-back pain, in chronic functional disorders such as IBS, and in challenging medical illnesses, including multiple sclerosis and cancer.
- Mindfulness improves working memory, creativity, attention span and reaction speeds. It also enhances mental and physical stamina and resilience.
- Meditation improves emotional intelligence.
- Mindfulness is a potent antidote to anxiety, stress, depression, exhaustion and irritability. In short, regular meditators are happier and more contented, while being far less likely to suffer from psychological distress.
- Mindfulness is at least as good as drugs or counselling for the treatment of clinical-level depression.
- Meditation enhances brain function. It increases grey matter in areas associated with self-awareness, empathy, self-control and attention. It soothes the parts of the brain that produce stress hormones and builds those areas that lift mood and promote learning. It even reduces some of the thinning of certain areas of the brain that naturally occurs with ageing.
References for the scientific papers above can be found in the book 'Mindfulness for Health' by Vidyamala Burch and Danny Penman.
Course Dates 2017
|| Additional Information
Sat 4 Feb - 1 Apr 2017
|10am to 12pm
Saturday's for 8 weeks. Please note that there will be no class Saturday 4 March.
More dates coming soon
Wolverhampton Based Venue
Lewis Psychology, 93 Tettenhall Road, Wolverhampton, WV3 9PE
Meet Your Trainer
Our Mindfulness for Stress course is delivered by Lewis Psychology founder and Director, Teresa Lewis.
Find out more about your Mindfulness Teacher.
Find out what to look for when choosing a Mindfulness Teacher.
To discover what is covered in the course each week please visit our FAQ Mindfulness Course page. This page also answers the most frequently asked questions regarding our Mindfulness course.
The cost of attending the eight week programme is £208.33 plus VAT (price including VAT is £250) and this includes a workbook and guided meditation CD's or MP3's.
To pay online please visit our Mindfulness Course payment page.
How To Book
To book your place on our eight week Mindfulness for Stress course please telephone our Wolverhampton practice on 01902 827808 to request a booking from. Alternatively fill out our online contact form.
When you have completed your booking form and returned it to us along with payment in full we will send you an email to confirm your place.
- Bank Transfer (BACS): Details will be given on your booking form.
- PayPal (Credit or Debit Card)The course fee can be paid by credit and debit cards using PayPal, which is available on our website. Simply click on the payment link here to pay: Mindfulness for Stress. Please note that you do not need to open a PayPal account.
- Cheque: Please make cheques payable to 'Lewis Psychology CIC' and post recorded delivery to: Teresa Lewis, Lewis Psychology CIC, Berrington Lodge, 93 Tettenhall Road, Wolverhampton, WV3 9PE.
If you have any questions with regards to payment, please contact our Wolverhampton office on 01902 827808 or fill out our online contact form.
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