"If you want to conquer the anxiety of life,
live in the moment, live in the breath."
Mindfulness-Based Stress Reduction
Next MBSR courses
Online and in-person!
Saturdays, 9.30-11.45am Old Pixham School, Dorking
Oct 17th - Dec 5th
plus retreat day, Nov 22nd, 1-6pm
Wednesdays, 7-9.15pm Online via Zoom
Oct 7th - Dec 2nd
plus retreat day, Nov 21st, 1-6pm
Free taster sessions
The taster session will give you a chance to find out a little about what mindfulness actually is, and to see how it might help at this current time. We will practise a simple mindfulness meditation and you can ask questions. You can find out more about the 8-week MBSR course and for the online course, see how the classes can be delivered in this way. If you are interested in taking the course but cannot make these tasters, you are welcome to come to any of the Tuesday online drop-in sessions (at 10am and 6pm); please get in touch so we can send you the Zoom link.
Wed, Sept 30th, 7pm - online
Sat, Oct 3rd, 9.30am - Old Pixham School, Dorking
Contact us to reserve a space as numbers are limited
Weekly drop-in meditation sessions
These sessions are for everyone. They are designed for anyone new to mindfulness as well as those with more experience. Each session includes some simple meditations and we focus on a different theme each week, such as self compassion, non-judging and gratitude. We also explore different ways to relate to our thoughts and emotions, or how to find some peace and calm in the midst of difficulties. It can be a welcome opportunity to have time to yourself or connect with others, to discover tools to help you with the current situation and to relax and unwind.
Tuesdays, 10-11am and 6-7pm
£35 / £15 (concessions) for two months, come whenever you like
First session free
No charge to anyone in a current MBSR course
Please get in touch to find out about the next tasters and weekly drop-in sessions
for which you will be emailed a link
Taking mindfulness courses online
Mindfulness training is very suitable for online learning and may be particularly helpful in the current circumstances. These are challenging times, financially and emotionally, for many people, so we are offering concessions for all our events to anyone who with financial concerns.
The online classes are delivered in a very similar way to in-person events. Catherine is trained to teach mindfulness online; she leads the sessions live and participants can see and hear each other when they wish. There are actually many benefits to doing mindfulness classes in this way:
- You do not need to travel anywhere!
- You can connect with others by seeing and hearing each other, and feel part of a supportive small group; this is particularly appreciated by those currently living alone.
- If everyone in the group agrees, sections of the class can be recorded so you can listen again later.
- Finally, listening to meditations being spoken by someone live, especially if you are using headphones, can be more powerful and intimate than when listening in a room or to a recording.
In the online MBSR course you can learn effective ways to cope with stress, anxiety and uncertainty and how to make more of anything positive in our current lives. For all of us, particularly those who are self-isolating or living alone, it is beneficial to be able to see and hear other people and to be part of a small group where all of us are journeying into this new way of living together.
Classes are delivered via Zoom, which is easy to use, so no technical expertise necessary! Training is given in how to actually participate in the online classes. There is no need to download anything - you simply get emailed a link to click on before each class.
£180 / £120 concessions
(26 hours, £7.50/£5 an hour)
Includes orientation session, 8 classes, online retreat day, handbook, MP3s of meditations, email or phone support between sessions.
We don't want anyone who would like to do the course to feel they cannot access it due to the cost. The full price enables us to give generous discounts to those who need them. Please get in touch to discuss the cost if it seems too much for you at this present time.
Directions to our usual Surrey venues which we hope to be using again in the future
What is involved in an MBSR course?
This course is based on the core Mindfulness-Based Stress Reduction practices as developed by Jon Kabat-Zinn. It is taught in groups of up to 10 people in a friendly and supportive environment.
The course includes eight, weekly classes (two and a quarter hours long), an orientation session, a 5-hour online retreat day, course materials and supporting calls/emails between the sessions, should you wish to discuss elements of the course. The course is aimed at beginners, but MBSR graduates are welcome to attend on a drop-in basis.
Each week a new topic is introduced. We usually spend about half the session in various guided meditations and the remaining time engaging in discussions or learning other mindfulness techniques. These are all designed to enhance awareness and can be applied to everyday life.
Week 1 What is mindfulness?
There is more right with us than wrong
Week 2 Perception and creative responding
How we perceive the world and ourselves
Week 3 Mindful movement
There is both pleasure and power in being present
Week 4 How we react to stress
Wherever you go, there you are
Week 5 Working with stress
Mindful responding instead of reacting
Week 6 Stressful communications
Week 7 Lifestyle choices:
How can I best take care of myself?
Week 8 A mindful life
Keeping your mindfulness alive
Home practice plays an important part in the course. As mindfulness is an experiential practice, its benefits come through regular practice, rather than learning or reading about it. To gain the most from the MBSR course, it is suggested that you do between 30-40 minutes a day, 6 days a week. This can be done at any time of day or night, and also broken into two shorter periods. Such regular practice will be more possible for some people than others - some might have more time to themselves than usual, whereas others will have less. Although the more one practises, the more one can gain from the course, it can still be of benefit even if one's practice is limited. Please get in touch if you would like to discuss this aspect of the course.
What are the benefits from participating in a course?
The simple meditations taught on the course have been shown to help people with a range of problems including:
- Stress, anxiety and fear
- Sleep disturbance and fatigue
- Chronic pain
People who have attended courses report a wide range of benefits including:
- Sense of feeling more in control
- Increased ability to cope with stressful situations
- Improved levels of concentration
- Enhanced relationships at work and at home
- Increased self-confidence and self-compassion
- More energy and enthusiasm for life
- Learning from others
At this particular time, being part of a supportive online group,
where one can see and hear others,
and also be seen and heard by others if one wishes,
is of immense value, particularly for those living alone.
Often people set up their own groups, such as What's App, during the course,
for ongoing support and friendship.
"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 am learning to manage difficult situations in a better way by meditative practice. Course literature is excellent." Christine
Small group sessions and one-to-one support
For more personal sessions, the one-to-one or small group experiences may be for you. We are always keen to bring mindfulness meditation practices to more people, and are happy to tailor mindfulness training events for your needs. Catherine is experienced at working with children and young people on a one-to-one basis and would be happy to discuss how she might help your child. Prices start at £30 per hour and for every three sessions, there is a 10% discount. We usually offer short sessions in and around Reigate, Redhill and Dorking, Surrey, or travel further afield for longer events. At the current time, all these sessions are offered as live online support, either through Zoom or Skype.
For all our classes, for beginners as well as advanced practitioners, there are assisted places for those on low incomes. If you would like to know more or to talk about income-assisted places, please don’t hesitate to get in touch.
Catherine, preparing for a lesson