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Mindfulness Programmes

The real voyage of discovery consists not in seeking new landscapes, but in having new eyes

– Marcel Proust

These 8-week mindfulness programmes are for anyone who wants to learn mindfulness and different mindfulness practices, including sitting meditation, mindful stretching, body scan, mindful walking, mindful eating and mindful communication, in a structured way.

 

Samantha teaches the following mindfulness programmes to adults. She also offers mindfulness training and workshops to organizations, institutes and schools. For upcoming programmes, please refer to the upcoming mindfulness courses page, or contact us directly.

Mindfulness-based
Stress Reduction (MBSR)

MBSR was developed by Dr. Jon Kabat-Zinn at the Stress Reduction Clinic at the University of Massachusetts Medical School in the US in 1979, for stress reduction and as a supplementary intervention to various medical treatments. Scientific research in the past decades suggest that MBSR can positively affect participants' lives. The programme is effective in reducing stress, depression, anxiety, burnout and various medical symptoms, improving sleep and chronic pain, as well as enhancing our immune function and happiness. MBSR is one of the most scientifically researched mindfulness programmes.


MBSR is for people who  

  • are suffering from stress, chronic fatigue, sleep problems, pain or other medical conditions; 

  • are always tensed, anxious and depressed; and 

  • are willing to take better care of themselves and learn how to live with ease.

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Format:
2-hour orientation talk
8 weekly sessions, 2.5 hours each (plus daily home practice of around 45 mins)
7-hour all-day silent retreat

Mindfulness-based
Cognitive Therapy (MBCT)

MBCT was developed by three psychologists and experts in cognitive therapy, Zindel Segal, Mark Williams and John Teasdale, based on MBSR. It combines some elements of cognitive therapy with mindfulness practices and attitudes. MBCT is originally designed to help people who suffer repeated bouts of depression. MBCT is recommended by the National Institute for Health and Clinical Excellence (NICE) in UK as an effective intervention for the prevention of depression relapse. The programme is also found to be effective for people with chronic anxiety and other emotional issues. MBCT is one of the most scientifically researched mindfulness programmes.

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MBCT is for people who 

  • are suffering from stress, sleep problems or chronic fatigue; 

  • are always disturbed by tension, anxiety, depression or other emotions;

  • has suffered from one or more depressive episodes and would like to learn ways to prevent relapse; 

  • willing to take better care of themselves and learn how to live with ease.

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Format:
2-hour orientation talk
8 weekly sessions, 2.5 hours each (plus daily home practice of around 45 mins)
7-hour all-day silent retreat

Mindfulness: Finding Peace
in a Frantic World

This programme is developed by the Oxford Mindfulness Centre based on the best-selling book, Mindfulness: Finding Peace in a Frantic World. One of the authors, Professor Mark Williams, is one of the experts who developed MBCT. This programme, which usually consists of 8 sessions or less, teaches some simple and practical mindfulness exercises to improve mental health and well-being. It has been found to be effective with adults in workplaces, University students and school teachers. 

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Objectives of this course is for participants to be able to use mindfulness to: 

  • Feel happier, calmer and more fulfilled

  • Get on better with others

  • Work more effectively by bringing increased awareness to the process

  • Increase resilience in the face of stress and difficulties.

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Format: 
1.5 hours Taster Session 
8 weekly 1.5-hour sessions plus daily home practices
 

.b Foundations 

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The 8-week .b Foundations programme was developed by the Mindfulness in Schools Project (MiSP) team in the UK to be accessible for busy staff in an educational workplace setting. It is designed specifically for teachers and adults in the school community who wish to learn the foundations of mindfulness. The course has been proven effective in over one hundred schools across the UK. While this is not a teacher training, those who take this course can go on to take further courses to teach .b and Paws b to students.

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Objectives of this course is for participants to be able to use mindfulness to: 

  •  Feel happier, calmer and more fulfilled

  • Get on better with others, including students and colleagues

  • Work more effectively by bringing increased awareness to the process

  • Increase resilience in the face of stress and difficulties.

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Format: 
1.5 hours Taster Session 
8 weekly 1.5-hour sessions plus daily home practices
 

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