Mindfulness for Life course information

What will you learn?

MBCT - L (Mindfulness for Life) is an 8 -week  skills-based course rather than group therapy. It cultivates the following understandings:

• Mindfulness starts when we recognize the tendency to be on automatic pilot, which can tip us into patterns leading to depression, anxiety, or stress and rob us of our potential for living life more fully. We begin to practice stepping out of automatic pilot by bringing mindfulness to aspects of everyday present-moment experience that we might normally overlook.

• With greater awareness, we begin to notice how often we are lost in our thoughts and feelings, especially when they’re unpleasant. Mindfulness of the body and breathing helps us learn to recognize our thoughts, emotions, sensations, and impulses, gather the scattered mind, and return to the here and now.

• We learn that when our attention is caught up in unpleasant experiences, we can get trapped in patterns of thinking, feeling, and acting that intensify emotional suffering. Mindfulness helps us take a wider perspective on the difficult experiences of life, bring kindness to them, and see more clearly what, if anything, needs to be done.

• As we cultivate awareness of our thoughts and feelings, we learn to relate to them more wisely and to use skilful action to take care of ourselves when stress is building and mood is dropping. We develop new patterns that help us keep our balance through life’s ups and downs, respond skilfully when difficulties arise, and engage with what is most important to us.

 

What happens during sessions?

Sessions follow a consistent pattern. After greetings and getting settled, we begin with a guided meditation practice, followed by reflection on the experiences of the practice. Then we discuss the experiences of the home practices during the week. Each session has a theme that is woven into the discussions. We often do another short practice or a cognitive exercise and reflect on what can be learned from that. Near the end of each session, we explain the home practices for the following week.

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This course is being held in person in the classroom at ARK at Egwood  - it’s best to arrive a few minutes early for each session so that we can start promptly. Jackie will be available after the session in case you would like to speak briefly to her about the course.

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What does home practice involve?

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Jackie will provide recordings for the main meditation practices and ask you to practice up to 45 minutes each day. You may need to reorganise aspects of your life to fit this in. It might be helpful to talk with family or friends about what is involved. If you find this difficult, experiment with practising at different times of the day, and remember to keep an open mind as best you can. You may notice that your experience changes from day to day or week to week. Jackie is available to discuss any difficulties you are having with home practice.

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Who are the teachers?

Jackie holds the Oxford Mindfulness Centre’s Certificate of Competence to Teach MBCT-L and is listed on the British Association of Mindfulness Based Approaches (BAMBA). This means that she meets the UK Good Practice Guidelines for Mindfulness-Based Teachers; i.e., she are suitably trained, committed to continuous professional development, holds appropriate insurance and is receiving supervision for her teaching.

 

What are the challenges?

• At first, practising meditation may feel strange or unfamiliar. As best you can, keep an open mind.

• It is not obvious at the outset which practices will be most helpful and you may not see benefits immediately. Practise gentle persistence, and remember that people respond differently.

• The amount of practice can feel daunting. However, consistent practice may increase the likelihood of benefitting from the course.

• Some people feel apprehensive about being in a group. However, learning from others and seeing that you are not alone can be very beneficial.

• You may face emotional issues that you would prefer to avoid. Difficulties that arise can be informative and the course will teach you skilful ways of responding to them.

• You may find yourself wanting to give up at times. This is common. Please speak to Jackie about any issues that are making things difficult for you.

 

Practicalities

• Try to attend every session, as they build on each other. Let the teacher know if you have to miss a session. Jackie will help you catch up with what you’ve missed.

• If you miss a session, it may feel difficult to come back. Come anyway!

• Wear comfortable clothes and dress in layers. Sessions may include sitting meditation, lying on the floor (if you choose), simple stretches, and gentle walking.

• Yoga mats or a sofa/bed/cushions to lie on and blankets might be helpful for some of the meditations

 

The Practice Day

The Practice Day (usually 10am – 3pm on the 8-week course) offers the opportunity for an extended period of practice. Jackie will guide familiar practices. Aside from the guidance, much of the day will be spent in silence to support the practice. At the end of the day is an opportunity to reflect on the experiences of the day and ask questions. Dress comfortably so that you can participate in sitting, walking, lying on the floor, and simple stretches. There is a planned breaks for lunch, which is eaten in silence as a mindful eating practice. It might be helpful to prepare your lunch ahead of time. Please let family and friends know that you will not be contactable, except in an emergency, during this time.