Benefits of meditation
Our MBSR stress reduction course can help you with:
- Anxious feelings, stress and depression
- Panic attacks and breathing difficulties
- Intrusive and obsessive thoughts (OCD)
- Anger issues
- Sleep problems
- Physical pain and illness
- Compulsive behaviours such as binge eating.
Through mindfulness training, you develop skills to:
- Calm anxiety
- Stop overthinking
- Treat panic attacks
- Control anger
- Be happier and more relaxed
- Increase confidence and self-compassion
- Discover you are not alone and that others have similar concerns.
MBSR course dates
Tuesdays, 7-9pm - Online
Sept 28 - Nov 30 - Just a few places left!
Retreat day, Sat Nov 20, 1-6pm
Jan 11 - March 29, 2022
Retreat day, Sat March 19, 1-6pm
Saturdays, 9.30-11.30am - Dorking, Surrey
Sept 25 - Dec 4
Retreat day, Sun Nov 21, 1-6pm
Jan 8 - April 2, 2022
Retreat day, Sun March 20, 1-6pm
Mindfulness Based Stress Reduction Course (MBSR)
Mindfulness-Based Stress Reduction helps you respond to challenges more effectively. The combination of mindfulness meditation with compassion enables you to deal skilfully with difficulties as they occur. To learn more about what mindfulness actually is, please visit our What is Mindfulness page.
We teach the MBSR Jon Kabat-Zinn course, an evidence-based, scientifically-proven programme that offers secular mindfulness training. You use guided meditations and other mindfulness exercises to learn how to be mindful - bringing awareness to all aspects of your life, not just how to relax. It is a lot more than simply how to stop thinking or even how to find happiness.
Week 1: Introduction to mindfulness meditation. Body Scan meditation, Mindful Eating.
Week 2: How you interpret events. 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. Coping with breathing problems.
Week 6: Communication and relationships. Overthinking in 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. How to be happy with yourself or when alone. How to find happiness by developing an attitude of gratitude.
Week 8: How to maintain what you've learned. How to be happy in life.
Hear from Catherine - why meditate?
"If you want to conquer the anxiety of life,
live in the moment,
live in the breath."
MBSR Course cost
£225 - in-person course
£195 - online course
(23 hours of teaching)
Includes orientation session, 8 classes, 5-hour retreat day, participant handbook, MP3s of guided meditations, email or phone support between sessions.
Discounts
We don't want anyone to miss one of our courses due to financial difficulties. We offer a limited number of places at a reduced rate or free for those on low incomes. Please get in touch to learn more.
Directions to our Surrey venues
Old Pixham School, Dorking RH4 1PJ
Free Mindfulness Tasters
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. Online tasters also let you see what a Zoom meditation class is like.
If you can't make a taster, you can come to a meditation practice group session for beginners, (Tuesdays, 9.30am).
Contact us to reserve a space as numbers are limited.
"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 meditation practice. Course literature is excellent." Christine
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. There's no need to download anything - you simply get emailed a link before each class. You can also connect with your phone.
Group Meditation - online classes
The weekly meditation group drop-in sessions are designed for anyone new to mindfulness meditation, as well as those with more experience. (The 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 gratitude. You can 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. You 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. You will also have time to yourself, to connect with others, or just to relax.
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
Catherine, preparing for a lesson
One-to-one coaching
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 in and 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 can help you deal with unwanted thoughts, learning how OCD thoughts are not real, however much they might seem to be. Bringing kindness and compassion to your experience is at the heart of our approach to helping people.
Catherine has delivered one-to-one coaching to children, teenagers and adults for many years. Sessions cost £45 per hour for adults, and £40 for under-eighteens. These can be taken in Brockham or online through Zoom, and usually on a Tuesday or Friday afternoon. One-to-one coaching is sometimes done during a walk in our lovely Surrey countryside.