Mindfulness
Why mindfulness meditation and compassion?
Mindfulness is an awareness of the present moment without judgment, simply noticing things as they are.
As we practice a range of meditations this skill develops, allowing us to improve our attention and tune into the rich detail of life’s experiences. There is now a strong scientific evidence base for the efficacy of a range of mindfulness-based interventions. Recently, studies specifically exploring the benefits of combining traditional mindfulness with practices which help cultivate compassion, both directed towards ourselves and others, have been showing positive results. This is an exciting area of development, as tools that support resiliency in challenging times are increasingly in demand in the modern world.
When we bring compassion and kindness to what we notice, holding the pleasant and unpleasant experiences in gentle awareness, we discover we have more space for choice and an opportunity to respond rather than react. This helps us feel more connected, reducing stress and anxiety, as we learn to judge ourselves and others less harshly.
Regular meditators have found the practices support pain management, and provide a mental tool kit for managing anxiety, depression or lowering stress levels. The practices and teaching help develop resiliency, communication skills, and promote more positive physical and mental well-being, as we wake up to the life we have with a greater sense of appreciation and self-awareness.
I’m a trained Mindfulness and Compassion Teacher through MindfulnessUK accredited by CPCAB (Counselling & Psychotherapy Central Awarding Body) and an Alumni member of MindfulnessUK.
What I offer:
Bespoke Mindfulness & Compassion Training
I provide one to one mindfulness meditation and compassion practices to support clients at a pace that is suitable to them. Sessions can be tailored to the client’s needs and availability, either in person or on-line. This bespoke program is perfect for clients who want to explore mindfulness and compassion for self-care and wellbeing. The first session lasts around 75 minutes and includes an initial assessment £65, follow up sessions are 60 minutes duration £50.
Compassionate Mindful Resilience (CMR) Programme
I also offer the MindfulnessUK Compassionate Mindful Resilience (CMR) programme. This course is designed for individuals or organisations who want to learn shorter bespoke practices and coping strategies, which aim to promote higher levels of self-kindness, emotional resilience and empowerment.
This course is ideal for staff in education or care settings, as mentally healthy schools and workplaces understand that supporting staff wellbeing has a positive effect on both staff, and those under their care. In schools it can be delivered after the school day, or as an on-line offering at a time that is convenient. Why not tie this in with Stress Awareness Month, Mental Health Awareness Week, or International Week of Happiness at Work?
The CMR Programme is also suitable for parents who care for children with various SEND needs. As a parent of an autistic child I can appreciate the joys and challenges of caring for a child with additional needs. This course provides a gentle introduction to mindfulness and compassion to support you in your caring role. I believe there is an additional benefit that comes from meeting other parents, who may have different parenting experiences with a shared appreciation of the unique challenges which are faced daily. The course availability is within school hours, online or in-person, to allow parents the time and space to take care of themselves.
Compassionate Mindful Resilience Course, group setting, £110 in person £80 online
4 x 2 hours or 8 x 1 hour taught lessons, with an expectation that you will practice 10 minutes of meditation on 5 days out of 7.
CMR Programme details:
The CMR course is taught over 4 weeks and each session is approximately 2 hours duration. Where time is more limited, the course can be offered over 8 weeks in one-hour sessions. No previous experience of mindfulness is needed as this is an introductory course that teaches simple, effective, evidence-based practices, skills and techniques to help manage stress, develop resilience and enhance well-being using Mindfulness and Compassion. Participants are given a 10-minute daily practice to complete for 5 of the 7 days each week; over the 4 weeks each session builds the participants knowledge and wellbeing tool kit.
Over the 4 weeks you will:
• Learn Mindfulness and Compassion practices to support emotional well-being and build resiliency in a range of ways.
• Understand more about stress and how it affects the mind, body and emotions.
• Recognise compassion fatigue and how to overcome it.
• Develop resources creatively to embrace mindfulness and compassion within your life.
Research Opportunity
The Compassionate Mindful Resilience course is currently part of an efficacy research study at Newcastle University. Participants may be offered the opportunity to contribute to this work, however this is completely voluntary and not a requirement of participation. The research takes an additional 30 minutes in sessions 1 and 4.
Mindfulness for children and young people.
As a trained HLTA (Higher Level Teaching Assistant) I offer the .breathe course to children aged 9-14. The course is designed to support mental wellbeing and reduce stress at times of transition, such as moving to secondary school. This course can be delivered across 4 PACE lessons or as an after-school Mindfulness Club over 6 weeks. The regular class teacher, or member of teaching staff is required to be present during delivery of this course.
I also offer .breathe privately, on a one-to-one or small group basis, to support more introverted children who struggle with anxiety and worry. This can be offered one to one but is more effective in a group of 4-6 participants, where children can support each other as they learn these new skills to explore the wandering mind and attention, understanding why we worry, improve sleep and learn how to work skilfully with friendships and other relationships. The session is delivered to the child, but the parent is present so they can understand the mindfulness toolkit their child is exploring.
.breathe £100 (delivered over 4 sessions to a full class with teachers present) or £20 for an individual child with a parent present via MS Teams.
Creative Minds 6 week introduction to Mindfulness for Children.
This course has been developed to support KS2 children with additional needs, and children who are struggling with forming friendships, regulating emotions, or who experience anxiety and worry.
Children will learn what it is to be mindful and how this can be helpful. They will develop greater emotional literacy and notice how our emotions have physical responses in the body. We learn some neuroscience so we can understand how our brain responds to stress and worry. We explore a range of strategies to cope with times of challenge or difficulty. We learn how to be kind to ourselves, kind to others and why kindness is good for us. We explore the importance of sleep, how to bring mindfulness to every day activities, and how to help calm a busy mind. We will use movement in the form of walking meditation and yoga to support us when we can't sit in stillness. There will be the opportunity to learn grounding techniques and progressive muscle relaxation to broaden the resiliency toolkit.
£300 for 6 session, 45 minutes teaching, maximum 6 children.
No teacher is required to be present, however 1 to 1 staff should continue to support any child they normally work with. The SENDCo is to complete an assessment form to check that mindfulness is a suitable intervention and the school must seek parental consent before session one. A pre-course meeting is offered to parents prior to starting, or after session 1, to discuss the nature of the course and answer any questions. Weekly handouts summarising the lesson are given to children to take home to parents, verbal feedback is sent to the SENDCo or class teachers, resources are available online for teachers, parents and students.
Yoga & Mindfulness Club for primary aged children.
In addition to the .breathe stand alone course, I now offer a yoga and mindfulness after school club for up to 10 children. My children's yoga and mindfulness training for primary aged children is accredited by Yoga Alliance International and I've also completed a CPD course with MindfulnessUK to deliver mindfulness to children and young people.
The after school Yoga & Mindfulness Club incorporates the core teachings of yoga and mindfulness, while educating the whole child. These classes incorporate the use of music, story telling, and imagination to explore the world by using our bodies through movement. The children explore their emotions, and how to use yoga and mindfulness to self regulate, which can improve sleep quality and concentration as they develop a range of wellbeing skills. They learn to care and respect themselves, their friends, and the world around them, whist building confidence and growing strong, healthy bodies.
This course is particularly good for children who may be lacking in confidence, experience anxiety and worry, or those who don't enjoy traditional team sports. Each session finishes with a time of relaxation where we take a moment to notice what's present within ourselves, both physically and emotionally. As children become familiar with mindfulness and yoga practices they can use these techniques to support themselves during times of stress or challenge, and once learnt they have a range of life long tools to maintain emotional and physical wellbeing.
Children's Yoga and Mindfulness classes delivered in school are £50 per hour.
Afterschool club is £5 per child with a maximum of 10 children.
I deliver Mindfulness and Compassion teaching within the BAMBA good practice guidelines where practicable, I attend regular CPD, peer support sessions, retreats and maintain my own daily yoga & mindfulness practice. I am currently on a training pathway to deliver the Mindfulness Based Stress Reduction 8-week MBSR programme.
I am a Trauma Sensitive Mindfulness Teacher, completing my training with David Treleaven through the University of Oxford Mindfulness Centre in 2021 and have a TQUK Level 2 Certificate in Counselling Skills from Cambridge Regional College 2021 in addition to other mental health awareness and art therapy with mindfulness CPD.
'You can't stop the waves but you can learn how to surf' - Jon Kabat-Zinn