Mindfulness Based Stress Reduction (MBSR) Course:
I’m very pleased to announce my spring 8 week MBSR course on Wednesday evenings from 7-9pm starting 25th April (2nd, 9th, 16th, 23rd and 30th May. 6th and 13th June) During week 6 there will be full day retreat on Saturday 2nd June.
What is Mindfulness?
This 8 week mindfulness course helps you to learn to better manage the daily challenges of life. You’ll discover new ways to manage your emotions, psychological and physical difficulties, and learn how to better manage social interactions. The main aim is to help participants to develop skills to be more present and engaged and to show up to present life experience. After all this is where life is lived!
We often spend much of our time stressing about the future and ruminating about the past, which can cause anxiety, stress, depression and physical ill health. This mind-set can become the norm, but it doesn’t have to be! Mindfulness teaches us how to respond rather than react. It’s a method for training the mind. For example, our minds often wander off to negative ruminations, causing stress. We can use mindfulness to reduce this wandering mind. In time this becomes easier and more effective.
Mindfulness can be practiced by individuals or as part of a group. The benefits of learning in a group include feeling supported and providing the ideal conditions to develop your practice in a safe and comfortable environment. You will learn how to relate more skilfully to your thoughts, emotions, feelings and life events.
Who is this course for?
Most of people can benefit from this MBSR course. Taking quality time for ourselves is very good for mental, physical health and general well-being. The course is aimed at anyone who is curious to learn about mindfulness, is affected by stress, anxiety or dealing with pain or other challenges. Some attend an MBSR course as they wish to take mindfulness into their workplace. Whatever your initial motivation, the first step is to learn about mindfulness and to establish regular mindfulness practice.
Evidence supporting mindfulness:
This course is built on the firm foundation of Mindfulness Based Stress Reduction (MBSR) as developed by Jon Kabat-Zinn at the University of Massachusetts Medical School and taught for over 30 years, and Mindfulness Based Cognitive Therapy (MBCT) as taught by Mark Williams at the Centre for Mindfulness at Oxford University.
Thousands of peer reviewed scientific research papers demonstrate that regular mindfulness meditation practice is beneficial to our emotional, physical and mental health. It is shown to reduce stress, anxiety, chronic pain, and improve general well-being. Other benefits of mindfulness include pain reduction, improves working memory and prevention of depressions relapse. People who regularly meditate are proven to be happier and more content.
What to expect from the course:
This 8 week course will teach you a range of mind and body practices. There are 22 attendance hours where you will be led in mindfulness practices, teachings and have opportunities to discuss and explore your experiences. There’s no need to be able to sit cross legged position, you are more than welcome to sit on a chair. Do what is most comfortable and manageable for you. You will be encouraged to practice a variety of mindfulness exercises at home. Please be aware that in order to gain the most benefit from the course, participants are encouraged to commit to their home practices of approximately 45 minutes per day outside of the weekly classes. You’ll receive an extensive pdf workbook and audio recordings of the practices taught during the course to assist you. The course may be used as Continuing Professional Development (CPD) hours for professionals. (Please check with your professional body).
There will be plenty of opportunity to practice guided meditations led by the teacher during the weekly meetings, with opportunities to explore, inquire and reflect upon what you notice as mindfulness practices are experienced. As the weeks progress, you will learn how to respond to difficulties as they arise. We will also look at informal mindfulness practices as we introduce mindfulness into daily activities.
Weekly sessions will take place in a safe, relaxed and peaceful environment. The emphasis will be on providing space for mindfulness practice to unfold as we invite curiosity, friendliness and a light-heart to this process.
Each week we will follow the corresponding week’s practice of the proven 8 week course. There will be a theme and learning aim each week. The course will be led in a friendly and inclusive way. You’ll have an opportunity to discuss your experiences after guided meditation practices. It can be interesting, enjoyable and fun. It’s fair to say that challenges can arise, which you will be supported through. It’s about allowing the process to unfold and working with what arises. This is where you will learn how to apply mindfulness skills and awareness to meet your own specific needs.
There will be a maximum of 12 people in the group.
The course will take place in a comfortable bright room with plenty of natural sunlight. There is disabled access and a toilet. There is a spacious car park in front of the building and a bike rack at the rear.
Quaker Meeting House
The venue is in Leytonstone, East London. It’s a 12 minute walk from Leytonstone tube station and 15mins from Wanstead tube. Buses include: W14, W13, 145 or 66
Liz Keates, has 10 years’ experience working as a Counsellor and Psychotherapist. She has worked in Higher Education, Public and Charity Sectors and is now self-employed. She is an experienced group facilitator and Mindfulness Teacher. Liz has been meditating for over 9 years and her own positive impact of mindfulness led her to train as a Meditation teacher. Liz is in the 3rd year of training via the Teacher Training Pathway (TTP) at the Centre for Mindfulness Research and Practice (CMRP) at Bangor University.
Cost £195 (or £175 concessions)
This course consists of 22 attendance hours, including a retreat day, so equates less than £9 per hour (or £8 per hour for concessions). Concessionary rates apply to Students, Senior Citizens, and Unemployed/Benefits
Please note that online bookings incur a booking fee.
The course cost includes tuition, a pdf learning manual and access to pre-recorded audio download guidance. Tea/coffee and biscuits during the full day retreat are also included. Please bring a vegetarian lunch to share during the retreat day.
Booking details & Cancellation Policy:
IMPORTANT: Please read before proceeding to book:
All participants will be required to complete a personal information form before starting the course. This will be sent to you on receipt of your booking.
A non-returnable deposit of £60 will be charged for any cancellation received after April 11th. Please also note that I’m unable to make ANY refunds after April 18th.
The minimum class size is 6 people. In the unlikely event that I receive fewer than 6 booking, I reserve the right to reschedule the class to start at a later date. If the rescheduled dates do not suit you, the cost of the course will be refunded in full.
Certificates of attendance and participation are available upon request to participants who attend all sessions. Skype tutorials are available for missed sessions for anyone for whom full attendance is a requirement to enter subsequent training. I am happy to discuss the possibility of tutorials for missed sessions for other legitimate reasons. Tutorials are £50 a session.
I hope you will join us. I’m looking forward to delivering this course in April.