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Mindfulness-Based Compassionate Living course

My first Mindfulness-Based Compassionate Living course is well underway in central Newcastle upon Tyne and we are now currently looking forward to our day of practice which follows week 7 of the course, which will be held in the rural, tranquil setting of Newton and Bywell Community Hall, near Stocksfield.

MBCL was developed by two experienced mindfulness trainers, psychiatrist/psychotherapist Erik van den Brink and meditation teacher/ health care professional Frits Koster who pioneered mindfulness-based work in the Dutch mental health services. I completed training over the course of 3 years with Erik van den Brink in 2017, and I am delighted to be offering  this deeply life-enriching course in the north-east.

The aim of MBCL is to deepen the mindfulness-based path to alleviate suffering and enhance physical, psychological and social well-being by offering a secular advanced training in compassion practice towards oneself and others. The programme integrates wisdom from the contemplative traditions with modern scientific insights drawn from neuroscience, evolutionary psychology, positive psychology and therapeutic models such as mindfulness-based approaches, Compassion Focused Therapy and Acceptance and Commitment Therapy.  The practices offered build on the skills developed in mindfulness practice and the course is suitable for anyone who wishes to deepen their personal practice with the heart qualities of  compassion.  The course is designed as a group training for participants who have previously followed an MBSR,  MBCT, Breathworks or equivalent programme and anyone who wishes to deepen their mindfulness practice with heart and the focus of compassion.

Compassion is defined as the capacity to be sensitive to the suffering of ourselves and others and the willingness to relieve and prevent it (Paul Gilbert, 2104). Compassion has a transpersonal quality, as it involves commitment to alleviate suffering, whoever is the potential sufferer. Therefore, when we speak of compassion, we include ‘self-compassion’ . What we do for ourselves we do for others, and what we do for others, we do for ourselves. Many recognise their tendency to overlook themselves while trying to be compassionate and the course helps to find greater ease in dealing with life’s inevitable pain and ‘dis-ease’, as well as developing a kinder and warmer attitude of receiving and giving of care, to self and others.

The emphasis on the course is on experiential work and building up the practice of compassion,  and participants are encouraged to spend 45 mins to an hour daily on the  formal and informal exercises in daily life.  A range of suggestions for home practice are given following each session, rather than specific homework. This enables participants to tune in to their deeper needs and to work at a suitable pace . Key practices include; soothing breathing rhythm; kindness meditation; compassionate imagery; dealing compassionately with resistance, desire, and inner difficulties; compassionate breathing; walking and moving and bringing kindness to the body; compassionate letter writing; practising sympathetic joy, gratitude, forgiveness and equanimity; cultivating a compassionate mind and inner helper and learning to work with  the ‘inner critic’; taking in what nourishes us and contributes to happiness.

The course is greatly enhanced by the key teaching themes of the MBCL curriculum, including the evolutionary perspective of the multi-layered brain; acknowledging pain and suffering as part of life; gaining insight in to the three basic emotion regulation (threat, drive and soothing) systems and how to recognise them in ourselves and cultivate a healthy balance in daily life; deepening understanding of stress reactions like fight, flight and freeze, tend and befriend, and their psychological equivalents; understanding how influences from outside  such as an ‘inner critic’ and maladaptive inner patterns  can easily cause imbalances;  seeing how to build an “inner helper” and compassionate mind. The course also looks at the process of over-identifying and de-identifying; our social connectedness and cultivating a sense of common humanity;  our capacity for absorbing positive experiences and perspectives that contribute to happiness;  and developing the Four Friends for Life (a secular naming for the Four Boundless States or Brahmaviharas): loving kindness, compassion, sympathetic joy and equanimity.

The combination of practice and theory in the course  work beautifully together. The process enables a language and understanding  of compassion to grow up experientially, as an infusion of understanding and skills, rebuilding new perspectives in the inner landscape of the mind and heart and helping to  engage more compassionately with life itself. The course sessions are held weekly to fortnightly to allow space to explore and integrate the practices fully and regular calendar exercises are offered to help with practising mindful compassion  in daily life. A traditional metaphor of compassion that suits the learning of the course well is that from the mud of suffering, a new lotus is given space to bloom, each with its own individual patterns of experience and developing potential. The compassionate mind that is within each one of us is given space and courage to  connect with its own capacities and qualities, and find renewed expression and care.

“Out of the soil of friendliness, grows the beautiful bloom of compassion, watered by the tears of joy, under the cool shade of equanimity”.

Longchenpa

I will be offering the MBCL course again in the coming months.  If you are interested in attending this course, please register interest via the MBCL page on my website or drop me an email at gwennie@mindfulnessinlife.co.uk

 

 

 

 

Mindfulness, distraction and the Christmas rush

At the last monthly practice support meeting held in Newcastle at the County Hotel, we explored how the lead up to Christmas can be a valuable and rich basis for our practice to support us amidst the increased pressures we may experience at this time of year.

Where I live, which is in quite a remote area of the Northumberland National Park, we have already had snow lying before Christmas, and have been snowed in at the bottom of our track. It means we leave the car at the top of the track, and ferry everything we need up and down to the house. Sometimes in the absolute dark, we need a torch to cross the cattle grids and it can feel like something of an expedition, hearing only the crunch of the snow on the verges as we pick our way carefully down hill, sometimes catching sheeps’ eyes gleaming in the dark as we pass, and the glimpse of a thin moon hanging above the birch trees. Everything remains frozen at the moment – the fields are coated in thick white frost, the burn in the woods is a wonderland of frozen  pools and hanging icicles, and the whole landscape is penetrated by a cold charge of deep stillness. It is midwinter and nature is moving towards its greatest point of contraction as we head towards the solstice.

Despite this natural slowing down in the natural world,  and the moving towards a time  of focussed gathering, giving and celebration, it is a time of year when we can experience the speediness and commercial drive of society,  greater pressures on our time and energies, and the stress of expectations from ourselves and others to conform to perceived norms of socialising  that we may not feel wholly comfortable with.  It may also be a time of increased loneliness and difficulty, depending on our individual circumstances.  As we hurtle towards the darkest point of the year, we also seem to hurtle forwards into a brightly glittering and  artificially illuminated world. How then, do we balance these internal and external factors, and keep close to the core of our being and what we most value?

Although in times of increased business and pressure, the “no time” mind set is easily activated, mindful awareness itself is always within us and brings the possibility of countless moments of leaning in to just whatever situation we are in. Here right in the heart of the Christmas rush is the gift of practice itself. At the core of our being the opening is already there. The very nature of the season in all its manifestations serves as a  reminder of how valuable it is to start just where we are in the present moment. Instead of being pulled out of connection by the glitter of  external distractions, we can compassionately find the shape of whatever moment we are in, and let this be an opportunity to soften and open to this very place.

In our meeting we reflected together how practice, very simply, allows a perspective and grounded-ness  that shines a way helpfully forward, moment by moment. As we feel our way in making countless choices and decisions, it becomes possible to  find the ground in just the next moment, and trust the sufficiency of our own awareness and resources, one step at a time. And so we find our way home, in repeated moments,  rather like  discovering  the sufficiency of the natural  light from the moon, creeping down a snowy track in the dark of a winter’s night, and finding the path that is already there. In the midst of the glitter and the chaos, we can remember to shift gears in to a moment of awareness and grounded presence and the kindness of possibility that shines from this. Instead of feeling far away from the gates of our practice, we discover it right there under our feet. Even the process of taking a simple breath reminds us of what is most significant and meaningful in its bare simplicity.

Monthly mindfulness practice support meetings are held at The County Hotel, Neville Street, Newcastle upon Tyne on a Thursday evening, from 6.30-8pm. They are open to anyone who has completed an 8 week MBSR/MBCT course. Please see the Course Dates listing for future meeting dates.

 

Generosity

The 6 week Attitudinal Foundations of Mindfulness course which I have been running in central Newcastle upon Tyne has recently concluded. It has been a rich journey of sharing and reflection together as a group.  The course  has offered a more expanded “vocabulary” for exploring how practice can be applied in the fabric of day to day life, through greater familiarity with  the ways in which these qualities show up  time and time again in our experience of practice. This has brought new insights, and has opened the door to new possibilities for responding to what we meet in the flow of life, and through recognising the places where we habitually struggle.

The attitudinal factors of mindfulness have been described by Jon Kabat-Zinn as “the pillars of mindfulness practice” (Full Catastrophe Living, Piatkus, 2004. )These fundamental qualities include: beginner’s mind, non-judgement, patience, trust, non- striving, acceptance and letting go. Together they constitute interconnected qualities of heart and mind which bring an essential attitudinal approach to how we relate to experience through practice, and which are naturally developed through the course of pracice itself. Recently Jon Kabat-Zinn  has included generosity and gratitude as additional qualities which are also essential to practice.

As a spontaneous expression of generosity, on the final evening of the course,  a participant  who runs a speciality bakery, brought along the day’s surplus of loaves, cakes, mince pies and Christmas biscuits which were bought by members of the group, and all donations made given to the charity Shelter, and also the food distributed that evening to homeless people on the streets in the vicinity of Neville Street and Central Station.

At Queen Elizabeth High School in Hexham there has also been a recent collection made by the school Human Rights Group of second hand waterproof jackets, mens shoes, hats, scarves, gloves and toiletries for donation to  the Newcastle  West End Refugee Service (www.wers.org.uk) which is an established charity supporting assylum seekers and refugees in Newcastle upon Tyne. And right out in Northumberland National Park, the community of Tarset is running a donation “hub” at the local Holly Bush Inn for donations of children’s Christmas gifts and seasonal food treats that can be added to much needed food parcels at this time of year at The Newcastle West End Foodbank (www.newcastlewestend.foodbank.org.uk). This offers emergency support to local people in crisis as part of  a nationwide network of foodbanks, supported by the Trussell Trust working to combat hunger and poverty across the UK. These individual and community gestures make a direct difference in significant ways at a time of year when human need is at its greatest and needs to be remembered, and which we can all find ways of contributing to.

Caring Connection

The recent horrific stream of events in Paris and Lebanon  has brought us face to face with unimagineable brutality and its consequences. It seems as if this has brought a heightened awareness of both terrible human suffering in its many shocking and tragic forms, but also of human kindness  from countless strangers who were prepared to support victims of the bombings in the street, opening their doors, donating blood, comforting, and even shielding others in the face of attack. And kindness in the form of  world-wide gestures of caring connection and solidarity, the many impromptu  street gatherings and vigils, and city lights.  An image which has particularly stayed with me is the photograph of the lights from thousands of mobile phones held up in the darkness in a spontaneous vigil that took place in Trafalgar Square. Somebody had taken care to initiate the gathering through social media, and thousands responded. The light of each phone represented someone who had cared  enough to make the decision to travel to central London and attend. Collectively, they lit up the whole square with a sea of lights and a shared expression of caring humanity; a conscious wish to connect.

These simple gestures of caring connection bring meaning and hope when not much else makes sense in the midst such  of atrocity. They arise from a basic, innate human capacity for compassion, and a wish for others to be free of suffering. In the wake of these recent atrocities, the countless stories of courage, kindness, caring and empathy that have emerged,  have emphasised the power of caring connection to sustain and nurture core human values in the face of despair and unimagineable suffering. In the questioning that inevitably follows events such as these, the mixture of horror and kindness has caused me to reflect deeply again  on the value of practice,  and how the many simple moments of caring connection that we make in relation to our own experience and  and in relation to others,  resonanates immeasurably through the sphere of our individual lives. Each moment of awareness flexes the muscle of mindfulness and compassion and builds  an inner strength to deal more effectively  with our own difficulties  and to be more able to support others. These times call us to stay connected and to make conscious caring connection, rather than falling into disconnection, or  simply feeling overwhelmed and powerless.

In last Thursday’s Staying Mindful  monthly practice group meeting, held at the County Hotel, Neville Street, Newcastle upon Tyne,  we practised and  reflected together on  how our intention and motivation to practice helps us to sustain caring connection, in ways that make a difference to ourselves and others in our daily lives. It felt helpful to give space for this reflection at a time when there is so much concious unease, fear and uncertainty. Wholesome qualities of mind are developed whenever we welcome our experience with kind attention and can remain open. Each drop makes  a difference in the accumulative  flow of our  conscious lives, and brings something to the shared collective. We start with just this; conscious, caring conection in the middle of whatever is going on.   I was reminded of a beautiful passage by meditation teacher Sharon Salzberg, in which she talks about the value of practice:

This is why we practice meditation—so that we can treat ourselves more compassionately; improve our relationships with friends, family, and community; live lives of greater connection; and, even in the face of challenges, stay in touch with what we really care about so we can act in ways that are consistent with our values.”

(from “Real Happiness: the Power of Meditation”, 2010).

We can learn to trust the secure holding of being tenderly and mindfully present, no matter where we are, whatever is going on in our experience.  What we practice grows stronger and influences life around us in simple and meaningful ways. Perhaps, in these troubled times, our motivation and intention to practice can be strengthened, and our practice be of even greater value to ourselves and others.

8 week Mindfulness-Based Stress Reduction course January 2016

The next 8 week course in Mindfulness-Based Stress Reduction will be commencing in central Newcastle upon Tyne at The County Hotel, Neville Street (immediately opposite Central Station) on Tuesday 19th January 2016 . Places are currently still avaialable on this course.  Full course information and an online booking form can be found under the Courses listing on the website.

The new year is often a time when we can feel more resolved to refresh our perspectives and take steps towards  a more balanced and healthier balance in life. The 8 week course offers a practical and experiential way of experiencing and integrating mindfulness in to the heart of daily life, making practice part of who we are and how we live. The course  explores, as part of the learning process, how we can experience life more fully, and deal with our difficulties more skilfully, and how we can find greater spaciousness in the moments and momentum of our busy daily lives. Bringing awareness and acceptance to our immediate experience can help us to notice stress developing, and to respond skilfully.  The aim of this course is to learn new ways of handling challenging physical sensations, emotions, moods and life situations by helping us to access our own powerful inner resources.

The course includes eight weeks of two hour classes, and  the opportunity to deepen and integrate the learning of the course after week 6 with a full day of mindfulness practice   in the beautiful rural setting of  Newton and Bywell Community Hall, near Stocksfield.  The course fee includes the taught course sessions, a set of practice CDs and handbook with learning materials, and inbetween session support with practice if required. The course is led in a supportive  and friendly group environment. Mindfulness meditation practices, including gentle stretches are taught  and are the basis of regular home practice over the 8 weeks of the course. No previous meditation experience is required.

The course usually fills in advance of starting, so it is a good idea to enquire if a place is available before applying. On receipt of application, an orientation call will be arranged as preparation for the course and to talk about your application and the course together in more detail.