mmindful
training & coaching
"The little things? The little moments? They aren't little." - Jon Kabat-Zinn
What is mindfulness?
Being aware of what you experience now, kindly, non-judgmentally.
Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgementally. You can focus your attention on something specific, such as your breath, or your body. Or you can open your awareness without preference, and notice what arises.
Mindfulness training is a relatively new method that helps us deal with stress, automatic reaction patterns, depression, pain and fatigue. Whereas many therapies focus on change, mindfulness training focuses on learning to be in a relaxed way with the present experience – which then does lead to change.
Mindfulness is learned by experiencing and practicing. For example, through the exercises developed for this purpose in mindfulness training, and in everyday life, by doing something ordinary with attention. Meditative techniques are used during mindfulness training. You learn to be present in the present, to be more open and to focus your attention. And you develop judgment-free attention, a mild and gentle way of looking at your experiences, without judging or condemning.
This method is highly suitable for people suffering from (long-term) physical conditions, people suffering from stress or symptoms of burnout, people who ruminate, and people suffering from (or predisposed to) depression. The method is also suitable for people without physical or mental health problems, who are interested in mindfulness. Not only does this method help you deal with difficulties in a more relaxed way and ruminate less, it also helps you to be more open and enjoy life more.
Many years of scientific research have proven that both MBSR and MBCT are effective in improving participants’ quality of life. MBCT is a scientifically proven effective treatment method for reducing depressive symptoms and preventing relapse into depression.
Parts of the above text are from Hende Bauer of the Centrum voor Mindfulness Den Haag www.centrummindfulness.
Offerings
Mindfulness group training
Mindfulness Based Stress Reduction (MBSR)
This is the now well known mindfulness training. Suitable for people who spend a lot of time in their heads, for people with a predisposition to rumination, anxiety or somberness, for people who feel stressed or constantly agitated, and for people who are looking for a way to deal differently with physical complaints. And of course also for those without such symptoms.
The goal of the training is to develop a kind, judgment-free, open attitude. That’s mindfulness. It helps you get to know yourself better. That gives you the ability to deal with (for example stressful) things differently.
This training follows the official MBSR program, as developed in the USA by Dr. Jon Kabat-Zinn, the founder of the modern mindfulness movement. The program consists of 8 meetings of 2 ½ hours and a practice day of 6 hours. The training takes place over a period of 8 to 9 weeks.
Mindfulness is learned primarily through practice and experience. We do this by practicing various mindfulness techniques and exercises. These consist of meditations, attention, and movement exercises, and their application in daily life and at challenging moments. During the meetings we do this together, and in between meetings you practice daily at home, by yourself and with the help of audio guided meditations.
We pay attention to the body, the breath, emotions and patterns of coping with stress. Some time will be spend on explaining theory, and of course there will be plenty of time for questions and sharing experiences.
The training is suitable for adults (18 years and older).
Group size: 5 – 8 people
Private: Mindfulness training
Mindfulness Based Stress Reduction (MBSR)
This is the well known mindfulness training, made accessible for people who cannot or do not want to follow a group training. For this purpose, the official group MBSR program, as developed in the USA by Dr. Jon Kabat-Zinn, has been adapted. While retaining all the important elements of the training.
The program consists of 8 meetings of 1 hour and 15 min, and an optional 6-hour practice day. The training takes place over 8 to 9 weeks. In consultation we choose dates and times that suit you, and where you want to follow the training (on site or online).
Mindfulness training is suitable for people who spend a lot of time in their heads, for people with a predisposition to rumination, anxiety or somberness, for people who feel stressed or constantly agitated, and for people who are looking for a way to deal differently with physical complaints. And of course also for those without such symptoms.
The goal of the training is to develop a kind, judgment-free, open attitude. That’s mindfulness! It helps you get to know yourself better. That gives you the ability to deal with (for example stressful) things differently.
Mindfulness is learned primarily through practice and experience. We do this by practicing various mindfulness techniques and exercises. These consist of meditations, attention, and movement exercises, and their application in daily life and at challenging moments. During the meetings we practise together, and in between meetings you practice daily at home, by yourself and with the help of audio guided meditations.
We pay attention to the body, the breath, emotions and patterns of coping with stress. Some time will be spend on explaining theory, and of course there will be plenty of time for questions and sharing experiences.
The training is suitable for adults (18 years and older).
Private: Mindfulness after depression
Mindfulness Based Cognitive Therapy (MBCT)
MBCT combines elements of cognitive behavioral therapy with mindfulness. The training was developed at the University of Oxford as relapse prevention treatment for people with a (recurrent) depressive disorder.
The goal of the training is to develop a kind, judgment-free, open attitude. The difference with the MBSR training is that during the MBCT training more attention is paid to becoming aware of thoughts, thought patterns and moods. Recognising self-criticism, ruminating, negative thinking patterns, high demands and somber feelings, and discovering what makes you vulnerable to downward mood spirals.
Whereas many therapies focus on change, MBCT focuses on learning to be relaxed with what is present.And by being relaxed, learning to accept all those thoughts and feelings without getting attached or reacting to them. Research has shown that learning these skills significantly reduces the chance of relapse of depression.
Mindfulness is learned primarily through practice and experience. We do this by practicing various mindfulness techniques and exercises. These consist of meditations, attention, and movement exercises, and their application in daily life and at challenging moments. During the meetings we practise together, and in between meetings you practice daily at home, by yourself and with the help of audio guided meditations.
We pay attention to the body, the breath, thoughts and emotions. Some time is spend on explaining theory, and of course there is plenty of time for sharing your experiences with the exercises and questions. Making a relapse prevention plan is part of the homework.
This training follows the MBCT individual-based training program as developed and researched at the University of Groningen (The Netherlands).
The program consists of 8 meetings of 1 hour and 15 min, and an optional 6-hour practice day. The training takes place over a period of 8 to 9 weeks. In consultation we choose dates and times that suit you, and where you want to follow the training (on site or online).
The training is suitable for adults (18 years and older) who have suffered from one or more depressive episodes in the past, or are recovering from depression. MBCT is not suitable for treating acute, severe depression. Are you unsure if MBCT is right for you? Feel free to contact me (free of obligation)! I am happy to think along with you.
Calendar
About
Psychiatric nurse (registered in The Netherlands)
Mindfulness teacher training (MBSR) at the Institute for Mindfulness (IvM)
Mindfulness teacher training (MBCT) at the Center for Mindfulness (CvM)
Yearly multiday Vipassana meditation retreat (as taught by S.N. Goenka)
Essentials of yoga pre-teacher training (50 hours) taught by Satya & Sahai, Delight Academy Amsterdam
MBSR Mindfulness training with Rene Slikker
Mindfull selfcompassion training with Hende Bauer
Socratic discussion leader training with Dries Boele
Courses, seminars and workshop with: Kristin Neff (Fierce Self-Compassion), Mark Williams (Mindfulness Frame by Frame), David Treleaven (Trauma-sensitive Mindfulness), Michel Dijkstra / International School of Philosophy (Eastern philosophy)
Contact
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