I thought it would be useful to note here, what doing a mindfulness-based course gave me, as a testimonial for anyone considering attending one themselves.
About the course
I attended an 8 week Mindfulness-Based Stress Reduction (MBSR) course at my local mindfulness centre. It consisted of eight evening classes and a “silent retreat” on a Sunday.
Each evening session was about two and half hours and consisted of learning about the mind and how it operates and meditation practice.
The silent retreat was held in the same venue as the class (a hotel). It started at 10am and finished at 4pm. It was eye opening to how still your mind becomes after meditating for that long and it truly felt like a retreat as when I returned to everyday life that evening, it was like breaking a spell.
I attended each week and did home practice nearly every day. I logged my weekly findings and reproduce them all here for your interest.
Session 1 establishing a formal practice
Session 2 moving the attention spotlight
Session 3 being with the steering wheel
Session 4 ticking the box
Session 5 dialling down emotions
Session 6 embracing imperfection
Session 7 commitment
5 things I took from doing a course in mindfulness
1. a regular practice I don't think I would have established a formal daily mindfulness practice if I hadn't been taught how to do it in person nor committed to attending a course. I would have had a go but I wouldn't have been as disciplined as I have become. I am a mindfulness disciple. I intend to formally practice daily in some form or another.
2. a method for dialing down emotional responses Until I encountered mindfulness, I was unaware that we can take ourselves mindfully away from a situation and dial down an emotion. By checking in with myself during a really tense moment, turning my attention from my chattering mind to my breath whilst gazing at the horizon, I regained self composure and diffused something that might have really got to me (and ruined an afternoon or weekend).
3. a means to stop thoughts from getting out of control Labelling, what a simple idea. When we label a thought (planning, mind wandering), we become the thinker and the thought is stopped in its tracks. I am blown away every time I do this.
4. all you need to do is focus on your breath or body No yoga mat, no outfit, no awkward posture, no thing at all. Just your breath and you can sail into the present. What a gift! For me 30 focused breaths and I am in the here and now.
5. an addiction to mindfulness I signed up for the class as an experiment, I truly had no expectations. What I have taken away from 8 meetings and 50 days of formal and informal mindful practice was worth the money and the time.
I feel truly gifted to have discovered this simple yet effective technique.