Mindfulness Courses in Caterham and Grinstead
will begin again once the COVID situation allows.

Next Online Mindfulness based stress reduction course begins end of January

Email suebolton101@gmail.com to find out more.

Staying Mindfulness Course for those who have completed the MBSR course
Begins again Wednesday 9 February 2022
7.30pm - 9.00pm

Join others who want to keep their mindfulness practice alive. Practice together and learn from each other. This term's focus will be 'going back to basics'. We will be deepening and re-inforcing the basic practices.
Email suebolton101@gmail.come or call 07443 564 394

​​ONLINE - Don’t miss out or delay your mindfulness training while face to face teaching isn’t possible. This is an ideal opportunity to begin or deepen your practice. We have had excellent feedback following online courses.
Here is a selection of the feedback from our latest online course:

Fantastic course. I really needed it at this time.

I am a lot more able to respond to stressful situations. I can stop my mind swirling with negative and unproductive thoughts a lot more than before.

I valued being with others who were also taking part in the course at the same time. Really important to be part of a group. Being online made it easier for me to attend the course.

I’m able to use the different strategies offered on the course to calm myself if I am feeling stressed and I found the explanations about meeting challenges really useful.

I’ve found it useful professionally and personally for grounding myself without judgement. I have a range of tools I can use in stressed situations and that gives me confidence moving forward.

Who are these courses for? These courses are for anyone who wants to experience a greater sense of calm and well-being.

'Sue's skills - her empathy, pace, teaching - made it the success that it was.'

Mindfulness-Based Stress Reduction (MBSR) courses are designed for you to learn new ways of handling negative thoughts and difficult emotions. This helps prevent and alleviate low mood, depression, anxiety, and stress and can lead to a much richer experience of life.

Mindfulness can enable you to see things differently. It can increase your sense of personal confidence, of having more options and more strength to face the different challenges in your life.

'My thoughts have slowed down and I am much more able to think things through and respond without feeling overwhelmed.' Teacher

Most people completing mindfulness programmes report they gain lasting benefits such as:
  • more energy, enthusiasm, and appreciation of life
  • an increased ability to relax and experience calm
  • heightened self-confidence
  • a greater ability to manage stressful situations
'I've had a stressful situation at work where I've almost been in tears. Two minutes of mindfulness in the toilet (!) and i was able to respond positively to the situation, almost instantly feeling better.'

The courses are taught in 90 minute sessions at weekly intervals lasting 5 weeks – plus an optional half-day session usually on a Saturday, if the COVID situation allows. They provide a high level of practical and theoretical guidance and support in the practices of mindfulness and mindfulness meditation. Home practice is an important part of the course. The changes that can be brought about through the course are life-changing and so practising between sessions is crucial to reaping the full benefits. A key part of the course is supporting each other to develop a solid mindfulness practice at home

'Thank you so much for showing me a different way of living my life.'

"I liked the way this whole course was presented. I left the course with a sense of confidence and a range of practical tools to deal with past and present anxieties."

Recommended for use in the NHS

The Mindfulness-Based Stress Reduction (MBSR) course is widely approved by the healthcare professions, and backed by scientific research. Our programmes are based on the MBSR course developed by Dr Jon Kabat-Zinn, emeritus professor at the University of Massachusetts Medical Center, as well as the Mindfulness-Based Cognitive Therapy (MBCT) course developed by Professor Zindel Segal, Mark Williams (Professor of Clinical Psychology, Oxford University) and Dr. John Teasdale (Cambridge). Clinical research has consistently shown mindfulness is helpful for working with a wide range of conditions, as well as for optimising well-being. The MBCT course we use is recommended by the National Institute for Health and Care Excellence for use in the NHS (NICE clinical guidelines are recommendations on the appropriate treatment and care of people with specific diseases and conditions within the NHS in England and Wales. They are based on the best available evidence and aim to improve the quality of health care by changing the process of healthcare and improving people's chances of getting as well as possible).
See http://www.nice.org.uk

‘I feel less stress. My memory is improving. I am calmer and that makes others calmer. I will continue to use the practice daily and hopefully inspire others.'

Your input

The benefits of mindfulness practice are cumulative. Therefore regular practice is needed to get the best out of the course. You may notice after the first few sessions of the course a considerable improvement in how you feel, but there may be times when it feels that little is happening. Continuing the training and following the practices are essential.

Recommended reading is an important part of the course but of less importance than the practices.