The mindful self-compassion course

The mindful self-compassion course

Based on the research and work of Dr Kristen Neff and Dr Christopher Germer 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.

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 taught many of the practices in my day to day mindfulness work. In 2019 I completed the full teacher training course  to bring this powerful course to 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: TBA

Cost: £270 

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:



Finding Peace in a Frantic World

Finding Peace in a Frantic World

Based on the bestselling book and developed by clinical psychologists at Oxford University, the course combines mindfulness with cognitive psychology.

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 TBA


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:


Mindful Meditation Drop-in Class

Mindful Meditation Drop-in Class

at Middle Street Resource Centre, Middle Street, Beeston (Middle Street tram stop)

Fridays: 11am-12noon

COST: £7

Practising in a group can bring renewed motivation, focus and warmth to your practice.

Maintain your mindfulness and learn even more with Mel Wraight. Mel will lead a couple of practices each week with short periods for reflection and discussion in between. This class assumes some knowledge and experience of mindfulness practice.

To book in advance please email: or just turn up!

Free parking is available behind the centre.

Mindfulness Based Stress Reduction: 8 week MBSR 18th February 2020

Mindfulness Based Stress Reduction: 8 week MBSR 18th February 2020

MBSR: The 8 week course.

Stop the mind spinning, feel calmer, less anxious, more compassionate and joyful. This evidence based, highly effective course is recommended for those who want to develop a mindfulness practice in everyday life. Research shows mindfulness practice helps build resilience to cope with stress and anxiety, worry, pain and chronic illness.

COST: £220

Tuesdays 7.00 – 9.00pm starts: 18th February 2020 – 7th April 2020

at Middle Street Resource Centre, 74 Middle Street, Beeston, NG9 2AR (Middle Street tram stop)

This course includes home practice of about 30 minutes per day. This is a really important component to get the best out of the course and I will encourage you in reaching this goal.

Course content:

  • Introducing mindfulness
  • Handling stress
  • The power of being present
  • Patterns of reactivity to stress
  • Responding not reacting
  • Stressful communications and interpersonal mindfulness
  • Lifestyle choices
  • Keeping your mindfulness alive

You will be asked to complete a short questionnaire about your physical and mental health before joining the course. Click “contact me” to request a registration form or ask questions.

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