Mindfulness-Based Stress Reduction
Courses and Drop-ins
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MBSR Course Dates
Tuesdays, 7-9pm - Zoom classes
May 18 - July 6; Retreat day, Sat, June 26, 1-6pm
Sept 28 - Nov 30; Retreat day, Sat, Nov 20, 1-6pm
Saturdays, 9.30-11.30am - Dorking, Surrey
May 22 - July 10; Retreat day, Sunday, June 27, 1-6pm
Oct 2 - Dec 4; Retreat day, Sat, Nov 21, 1-6pm
If the Dorking course is curtailed due to Covid restrictions, it will be run online. Participants can transfer to the next in-person course if they prefer.
Free Trials and Zoom Drop-in classes
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'll practise a simple mindfulness meditation and you can find out more about the 8-week Mindfulness-Based Stress Reduction (MBSR) course - for the online course, it's a chance to see how the classes can be delivered in this way as a Zoom class. More information about the drop-ins is at the bottom of this page. Please get in touch so we can send you the Zoom link. Contact us to reserve a space as numbers are limited.
Why meditate?
"If you want to conquer the anxiety of life,
live in the moment,
live in the breath."
Mindfulness 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 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 for those on low incomes. Please get in touch to learn more.
Directions to our usual Surrey venues
Benefits from a meditation course
The meditations and ideas taught on the course have been shown to help people with problems such as:
- Stress and anxiety
- Sleep difficulties
- Depression
- Physical pain
- Body image
- Compulsive behaviours such as over-eating
Through mindfulness exercises people can learn:
- How to deal with stress
- How to stay calm
- How to stop over thinking
- How to manage anger
- How to deal with fear
People who take mindfulness MBSR courses report benefits including:
- Feeling more in control
- Enhanced relationships
- Increased confidence and self-compassion
- More energy for life
- Discovering that others have similar concerns
Being part of a supportive group can be very helpful, particularly for those living alone. Participants sometimes set up their own groups during the course, such as What's App, for support and friendship.
What's involved in an MBSR course
Mindfulness-based stress reduction (MBSR) helps us learn new ways of responding to challenges more effectively. The combination of mindfulness and self compassion enables us to live with greater ease, dealing skilfully with difficulties as they occur.
The course is based on the core MBSR practices as developed by Jon Kabat-Zinn. It's an evidence-based, scientifically-proven programme that offers secular mindfulness training, including how to meditate. It includes 8 weekly classes, an orientation session, a 5-hour retreat day, a comprehensive workbook, 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 practising guided meditations, such as the mindfulness body scan, and the remaining time in discussions and learning other mindfulness techniques.
Week 1: What is mindfulness? Body scan practice
Week 2: How we interpret events
Week 3: Mindful yoga movement - resting in the present
Week 4: How we react to stress
Week 5: Thoughts and over-thinking
Week 6: Communication, relationships and coping with emotions
Retreat Day
Week 7: Lifestyle choices - how we care for ourselves, compulsive behaviours
Week 8: A mindful life - how to maintain what you've learned
Home Practice
Home practice plays an important part in the course. As mindfulness is an experiential practice, its benefits come through regular practice. To gain the most from the MBSR course, it's suggested that you do around 30 minutes a day, six days a week. This can be done at any time of day or night, and also broken into two shorter periods. Please get in touch if you'd like to discuss this aspect of the course.
Learning mindfulness via Zoom classes
Mindfulness training is very suitable for online learning via Zoom classes and Catherine is trained to teach MBSR online. There are many benefits to participating in mindfulness classes online:
- You don't need to travel anywhere!
- You can connect with others as much or little as you wish, and be part of a supportive small group.
- If everyone agrees, sessions can be recorded so you can listen later if you have to miss a class.
- Listening to meditations using headphones can be more powerful and intimate than when listening in a room.
Classes are delivered via Zoom, which is easy to use. No technical expertise is necessary but we're happy to help if you're new to Zoom. There's no need to download anything - you simply get emailed a link to click on before each class. You can also connect with your phone.
"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
Drop-in sessions - guided meditation
The Tuesday morning sessions are for everyone. They're designed for anyone new to mindfulness as well as those with more experience. (Monday evening sessions are for MBSR graduates only). Each session includes guided meditations and has a different focus, such as self compassion, over thinking, sleep difficulties and gratitude. We consider different ways of relating to our thoughts and emotions, and how to stay calm in the midst of difficulties. It can be time to yourself or to connect with others, or just to relax. The drop-ins are very much introductory sessions to mindfulness meditation.
Tuesdays, 9.30am
£60 for two months, come when you like
Free trial session
No charge to anyone in a current MBSR course
One-to-one coaching
and small group sessions
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. Catherine has worked with children and teenagers on a one-to-one basis for many years. Prices start at £30 per hour and for every three sessions, there's a 10% discount. We offer in-person sessions in and around Reigate, Redhill and Dorking, Surrey, and further afield for longer events. Sessions can also be taken online through Zoom or Skype. One to one coaching with children and teens is often done during a walk in our lovely Surrey countryside around Brockham; parents are welcome to come too.
Catherine, preparing for a lesson