Mindful self-compassion course starts 24th October 2019

Mindful self-compassion course starts 24th October 2019

This 8 week course is a journey to greater self acceptance. It is therapeutic but not therapy. It uses mindfulness and meditation but does not require you to already have these skills.

Self-compassion is not soft, weak, self-pitying, self-centred or selfish. It is the heart of the truly strong and resilient individual. From self-compassion arises compassion for others, bottomless strength and the freedom to be authentic, to be yourself.

I have been working for the last 8 years towards teaching this course. Learning self-compassion has been the single most healing influence in my life. Two years ago I undertook the self-compassion intensive course for myself with its co-creators Chris Germer and Kristin Neff in the Netherlands. Since then I have been teaching many of the practices in my day to day mindfulness work. Having just completed the full teacher training course I am finally going to bring it all together to teach this powerful course for the first time in Beeston, Nottingham. I will create a safe environment to guide you through practices designed to accept yourself just as you are and build greater inner strength.

If you are in any doubt about your levels of self-compassion currently have a go at this test developed by Kristin Neff who has been researching self-compassion for more than a decade.

The course contents

  • Week 1: Discovering mindful self-compassion
  • Week 2: Practicing mindfulness
  • Week 3: Practicing Loving Kindness
  • Week 4: Discovering your compassionate voice
  • Week 5: Living Deeply
  • Week 6: Meeting difficult emotions
  • Week 7: Exploring challenging relationships
  • Week 8: Embracing your life

Course dates: Thursday 24th October – Thursday 12th December 6.30-9pm each week. There will be a half day retreat at a weekend included, date to be decided by majority vote, but likely to be around 23/24 November or 30/1 December.

Cost: £250 early bird (before September 24th 2019)

£270 normal price (after September 24th 2019)

Places are limited: group size will be between 12-15. Book now or contact me for more information.

You will be asked to complete a short questionnaire before joining the course to make sure the course is safe and suitable for you at this time.

You will need to get a copy of the book to accompany the course: https://amzn.to/2SRUlgp



New course starts 24th September 2019

New course starts 24th September 2019

NEW COURSE based on the bestselling book and developed by clinical psychologists at Oxford University.

The “Finding Peace in a Frantic World” course is designed especially to make mindfulness accessible to even the busiest people! Maximum benefit with short practices of around 10 minutes.

This is an 8 week course to help you achieve a mindfulness practice compatible with a busy life which still helps you feel calmer, clearer and more in control. 8 weekly meetings of 1-1.5 hours duration plus short daily practices at home. Taught in a small group setting.

Starts Tuesday 24th September 2019, 7-8.30pm (final week 12th November 2019)


The course will cover:

  • Week 1 Waking up to the autopilot
  • Week 2 Keeping the body in mind
  • Week 3 The mouse in the maze
  • Week 4 Moving beyond the rumour mill
  • Week 5 Turning towards difficulties
  • Week 6 Trapped in the past or living in the present?
  • Week 7 When did you stop dancing?
  • Week 8 Your wild and precious life

Cost:  £180  

Venue: Middle Street Resource Centre, 74 Middle Street, Beeston, Nottingham NG9 2AR

Please note: this course is for 18+ and you will be asked to complete a short questionnaire to make sure it is suitable for you at this time.

You will need to get a copy of the book to accompany the course: http://bit.ly/bookFPinFW


Everyday Mindfulness for the in between bits of life

I want to catch your attention with the ordinary rather than the extraordinary in this blog. It may feel like meditation or mindfulness is some special or rarefied activity. Maybe you like it to be special. The right clothes, the right cushion, chair, posture, the right space may all be important to you and that’s fine. I met someone who had a little meditation retreat hut built in her garden and this was her sanctuary. People often spend time and money going off to meditation retreat centres in beautiful parts of the world. Again, this is a good thing to do now and again. I go on retreat at least once a year to deepen my practice with a concentrated period of meditation, contemplation and reflection.

But what if you don’t have time to do this? or the funds? Or even the inclination. Mindfulness has huge benefits to unlock in your life but it is a practice. You won’t get the benefits by just reading about it (even this blog), buying the right clothes/cushion, magazine or jewelry. You will only experience the benefit by actually meditating. Then it will change your brain and probably your life too.

So, what is everyday mindfulness and what are the “in between bits” of life? Mindfulness can be a moment, just a moment of being absolutely present. The mind opens with relief like a flower in the sun when it finds this presence. It is a mental-break, peace from the relentless chatter, busy-ness, planning and worrying of the mind. It is entirely possible to find that the mind is on the go all day, from the moment you wake up to the moment you fall asleep without giving you a moment’s peace or presence. How do you feel on a day like that? My guess would be mentally shredded and exhausted by it! Or maybe you are more the person who thrives on being busy, for whom stopping or slowing down means being left with your own thoughts and you don’t like that. Maybe status derives from being relentlessly busy. If you are 100% happy with that then you can stop reading now and get on with more productivity. What I keep in mind though is that at the end of life people do not generally say “I wish I had spent more time at work”, they say “I wish I had taken more time to experience the journey”.

When the late Nadine Stair of Louisville, Kentucky, was 85 years old, she was asked what she would do if she had her life to live over again.

“I’d make more mistakes next time,” she said. “I’d relax. I would limber up. I would be sillier than I have been on this trip. I would take fewer things seriously. I would take more chances. I would climb more mountains and swim more rivers. I would eat more ice cream and less beans. I would perhaps have more actual troubles, but I’d have fewer imaginary ones.

“You see, I’m one of those people who live sensibly and sanely hour after hour, day after day. Oh, I’ve had my moments, and if I had to do it over again, I’d have more of them. In fact, I’d try to have nothing else. Just moments, one after another, instead of living so many years ahead of each day. I’ve been one of those persons who never goes anywhere without a thermometer, a hot water bottle, and a raincoat. If I had to do it over again, I would travel lighter than I have.

“If I had my life to live over, I would start barefoot earlier in the spring and stay that way later in the fall. I would go to more dances. I would ride more merry-go-rounds and I would pick more daisies.”

Let’s think about the in between bits for a moment, where could they be? Try observing them just today. They are usually moments of inevitable pause, times of waiting. Waiting for the kettle to boil, waiting for the shower to run hot, waiting for the bathroom to be free, waiting for the elevator to arrive, waiting for the lights to turn to green, waiting for your turn at the checkout in the supermarket, waiting for the bus, train or tram. Waiting for the car park barrier to open, waiting for someone to answer the phone, waiting for your lunch to heat through in the microwave, waiting for the meeting to start, the dentist to call your turn, the rain to stop. Or the in between bits might be routine, daily activities like cleaning your teeth, shaving, applying your makeup or taking a shower. Instead of letting your mind race off to listing and planning why not take the time to just be present, experience what is going on in you and around you? As you stop to wait take note of your breath and feel it moving in and out of your body. Notice any tension building up in the body and breath into that part of the body, choosing to soften or relax there. Try just smiling and notice how the muscles of your face soften and rearrange themselves. In that tiny, in between moment become more present in your life. Live every moment, live more lightly.

Mel Wraight 2019