MINDFULNESS VIDEO COURSE
“In 2014 I was working in a prison on a drug and alcohol treatment programme. Part of our work involved us having supervision with a lady who would come in and help us.
This lady was a Cognitive Behaviour Therapist who would use Mindfulness as a key part of her sessions.
Could I do it?
No
I would feel anxious, agitated, fidgety and would wish for the sessions to be over. I just could not focus on my breath for even a few seconds because I felt like I was going to have a panic attack whenever I became conscious of my breathing.
This clearly was not working for me.
I felt ashamed that I could not do this being a Cognitive Behaviour Therapist myself.
Play the tape forward 2017, I started running my retreats.
Now I know MIndfulness is good for you, everyone said it, so I included it in the retreat but I needed to know how to deliver it so that everyone can use it, and importantly be able to practice it myself.
So this is exactly what I did!
What I learnt is that:
If your mind is busy it is good and ok - Revelation!!
That you do not have to focus on your breath - What a relief!!
That mindfulness is for everyone and there are lots of different ways to practice mindfulness - That's tremendous!!
I was literally celebrating these facts
So I would like to share these "secrets" with you and have created this 10 Session Mindfulness Course
Session One - How Mindfulness Can Help
So we kick off with a great first session.
In this video I explain a little bit about how Mindfulness can help us and then we will do an Anchoring technique to ground ourselves and calm down the parasympathetic (I explain what this is, don’t worry there is not too much psychology language).
We also learn how to rate our stress levels.
Session Two - Anchoring Techniques
In this video we will do an Anchoring technique to ground ourselves and calm down the parasympathetic using the senses of breath, hearing and smell.
We also rate your stress levels (it explains this in the video).
Session Three - Sight and Touch
For session 3 you will need to bring along an object of your choice.
In this video we will do an Anchoring technique to ground ourselves and calm down the parasympathetic using the senses of breath, sight and touch. Following this will be a little explanation of Self Compassion and a brief self compassion exercise.
We discuss and show you how to log your feelings down as a part of this course to become Mindfully aware of your feelings throughout the day. Worksheet included for this.
Session Four - Mindful Eating
For session 4 you will need to bring some food!
In this video we will be doing something a little different but so important as there is one sense we have not experienced yet and that is the sense of taste. However we are not only exploring how we can mindfully taste but also how we are mindfully aware of the whole action of eating and consuming food.
Learn to celebrate when you become Mindful instead of berating yourself for being Mindless. We are often naturally in default mode but noticing this and bringing ourselves back to a Mindful stress free presence is definitely something to celebrate.
Session Five - Emotions
For session 5 we will be experiencing Mindful awareness of our emotions.
This session focuses on our emotions.
By doing this exercise we build resilience to difficult emotions by riding the wave of them.
This exercise is called emotion exposure and is helpful to support you to manage and cope with your emotions.
Session Six - Our Thoughts
Thoughts are such troublesome things at times, we experience so many during the day and most of them are actually quite unhelpful. They will generally fit into these four categories.
DISTORTED - They are not always supported by the things you know to be true
UNHELPFUL - They are nearly always negative and are difficult to change
PLAUSIBLE - You accept them as facts without questioning them
INVOLUNTARY - You do not choose to have them and they appear difficult to stop
Mindfulness can help us to get some control over our thoughts by just giving them a different channel to go down but also by training ourselves not to attach to them so much and consider them as 'just thoughts'.
Session Seven - Compassionate Moment Awareness
Today's session is about finding your compassionate friend through a mindfulness exercise.
This is both a powerful exercise and nurturing and supportive.
Session Eight - Loving Kindness
In this video we expand the theme of kindness and support, giving it to ourselves and to others and to the whole world!
Session Nine - Self Soothing
For session 3 you will need to bring along an object of your choice.
In this video we will do an Anchoring technique to ground ourselves and calm down the parasympathetic using the senses of breath, sight and touch. Following this will be a little explanation of Self Compassion and a brief self compassion exercise.
We discuss and show you how to log your feelings down as a part of this course to become Mindfully aware of your feelings throughout the day. Worksheet included for this.
Session Ten - Summary & A Mindful Walk
In this video I will summarise your journey with me on this course and invite you to join me on a Mindful Walk
I am giving access to all 10 videos plus exercises for a special price of £50 If you would like to receive the course, just sign up below.
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"Vanessa is a fantastic coach offering ideas with an approachable manner. Her wealth of experience makes you feel safe and comfortable....Read more
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Rafter Associates, Financial Management.