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Mindfulness meditation training

Mindfulness Based Stress Reduction Course section

Courses for anxiety, stress and depression (MBSR)

Calm, sunny morning, River Wey, Surrey

In-person

Dorking, Surrey

Saturdays, 9.30 - 11.30am

September 2 - November 11

Retreat day: Saturday, October 28,
9.30am - 2.30pm - Dorking, Surrey

MBSR course cost

£225 - in-person group course

(22-32 hours of teaching)

Includes orientation session, 8 classes,
retreat day, participant handbook, 
MP3s of guided medi
tations,
optional extra online drop-in sessions,
email or phone support between sessions.

Discounts

We offer a limited number of places at
a reduced rate for those on low incomes.
Please get in touch to learn more. 

Mindfulness-Based Stress Reduction helps you respond to challenges more effectively.
Mindfulness meditation and other skills you learn in the MBSR course can help you build
resilience and increase your sense of wellbeing. To learn more about what mindfulness
actually is, visit our What is Mindfulness? page.

 

We teach the MBSR Jon Kabat-Zinn course, the gold-standard course that offers secular
mindfulness training. You'll use guided meditations and other mindfulness exercises to
learn how to bring awareness to all aspects of your life, not just how to relax. It's a lot
more than simply how to stop thinking or how to be happier.

Weekly course content

Week 1:  

Introduction to mindfulness meditation.
Body Scan meditation,
Mindful Eating.

Week 2: 
Learn how to stop overthinking and deal
with obsessive thoughts.
How to relax your mind.

Week 3: 
Mindful movement.
How to stay calm by using movement.

Week 4: 
How you react to stress and anxiety.
How to calm yourself down.
How to reduce anxiety.

Week 5: 
Intrusive thoughts and overthinking.
Breathing exercises for panic attacks. 

Week 6: 
Communication and relationships.
Coping with emotions such as fear,
grief and sadness.
Anger issues and how to control anger. 
Retreat Day
  A time of quiet reflection, guided meditations
and extended mindfulness practice. 

Week 7: 
Lifestyle choices - how you care for yourself, compulsive behaviours.
Exploring habits - how to do more of the
habits that are nurturing and cut down
on those that aren't. 

Week 8:
How to find happiness by developing
an attitude of gratitude.
How to be happy with yourself or when alone.
How to be happy in life.

Introduction to mindfulness course

Introduction to mindfulness course

stone tower, comp.jpg

Online

Tuesdays, Sept 12, 19, 26 7 - 9pm
 

Introduction course cost

£60 - 3 sessions

Includes 3 optional, online drop-ins 

(6 - 9 hours of teaching)

This short course is ideal for anyone who would like to explore mindfulness but does not have
the time to commit to a longer course.

Sessions take place on Saturday mornings in Dorking, Surrey, or online on Tuesday evenings.
If you're able to, you're welcome to also attend the online Tuesday morning drop-in sessions,

for the duration of the course, for no extra cost.

Weekly course content

Week 1:
Introduction to what mindfulness meditation actually is.
Mindful Eating and Body Scan meditations.

Week 2:
Techniques to help relieve stress, anxiety and depression, and also to help with insomnia.
Mindful movement (simple Yoga-style movements).

Week 3:
Strategies to deal with difficult thoughts and over-thinking.
Also how to be kinder to ourselves. 

Directions to our Surrey venues

Taylor Place

1-22 London Rd,

Dorking RH4 1GS

Old Pixham School
Dorking RH4 1PJ

Reigate Park Church

St John's Community Centre
Redhill

Betchworth Village Hall

Weekly drop-in sessions

Weekly drop-in sessions - online 

Bench with views over Newlands Corner, Surrey on a sunny summer's day

Tuesdays, 9.30am

£60 for two months,
come when you like.

Free trial session

No charge to anyone in
a current MBSR course

Limited number of free places,
conditions apply
.

The weekly meditation group drop-in sessions are designed for anyone new to mindfulness
meditation, as well as those with more experience. (The monthly Thursday meditation group is for
MBSR or MBCT/MSC graduates only).

 

Each session includes mindfulness exercises and meditation practices, and has a different focus;
this could be exploring what it means to be present, or an attitude like self-compassion. We also
focus on specific issues such as how to relax, how to treat panic attacks, how to control anger
outbursts, deal with intrusive thoughts, manage sleep difficulties, or simply how to be happy.
In sessions you can explore different ways of relating to your thoughts and emotions, and how to
stay calm in the midst of difficulties.

If you do not have time to do the MBSR course, these short sessions are a good way to start
learning how to do mindfulness practice. They also offer you time to yourself, to connect with
others, or just to relax.

Free mindfulness taster

Free mindfulness taster

Catherine Nasskau, Mindful Surrey teacher, preparing for a mindfulness class

Next free tasters

August 8, 15

Online - 9.15 - 10.30am

Contact us to reserve a space
as numbers are limited. 

A taster session can give you a chance to find out what mindfulness actually is and see how it
might be of benefit to you. In the taster you'll practise a simple mindful meditation and find out
about the 8-week MBSR Mindfulness-Based Stress Reduction course and also the 3-week
Introduction course both offered in Dorking, Surrey and as live, online classes. Online tasters also
let you
 see what a Zoom meditation class is like.

One to one sessions

One-to-one or private group sessions

Mindfulness meditation stone tower on beautiful, tranquil beach

We offer the 8-week Mindfulness-Based Stress Reduction (MBSR) course for individuals or a small private group. Dates can be arranged at a time to suit you, and are usually weekly, one-hour sessions for an online course, and 80 minute classes for an in-person course.

Catherine has delivered one-to-one coaching to children, teenagers and adults for many years. These can be taken on a session-by-session basis, in Brockham or online through Zoom, and usually on a Tuesday afternoon.

One-to one or private group cost:

 

Online, one person - £750

Online, two people - £900

In-person, one person - £800

In-person, two people - £950

One-off sessions for individuals cost £70 per hour for online, and from £80 for in-person.

The in-person costs are for classes in Brockham, near Dorking. Please contact us to discuss costs for a private group of more than two people, or if you would like sessions in your own home.

For more personal sessions, the one-to-one or small group experiences may be for you.
We're happy to tailor mindfulness training for your needs. Small group sessions are available
online, and in-person around Reigate, Redhill and Dorking, Surrey, or further afield.

 

One-to-one coaching can be helpful if you're struggling with a major issue, such as bereavement
or OCD intrusive thoughts. Mindfulness training helps you deal with unwanted thoughts and
overthinking. Developing your ability to be kind and caring to yourself, as well as to others, is
at the heart of our approach to mindfulness training. 

Benefits of meditation

Benefits of meditation

Our MBSR stress reduction course
can help you with:

- Anxious feelings, stress
and depression

- Sleep problems

- Intrusive and obsessive thoughts (OCD)

- Anger issues

- Physical pain and illness

- Compulsive behaviours such as
binge eating

Through mindfulness training,
you develop skills to: 

- Calm anxiety

- Stop overthinking

- Treat panic attacks

- Be happier and more relaxed

- Increase confidence and
self-compassion

Hear from Catherine - why meditate?

"If you want to conquer the anxiety of life,
live in the moment,
live in the breath."

Zoom meditation and mindfulness classes

Mindfulness training is very suitable for online learning via Zoom classes and Catherine is trained
to teach MBSR online. No technical expertise is necessary and we're happy to help if you're new
to Zoom. You can also connect with your phone.

Testimonials

"I am learning to label my thoughts, to relax, to be objective. I feel the course is excellent and I really look forward to the sessions."

Jane, Art teacher

"I'm quite a seasoned meditator and have been telling friends that this (MBSR) the best course I've ever done. I wish I'd done something like this many years ago!" 

Dione, course participant

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