Tag Archives: MBLC

CPD-a-thon

June 22, 2017Mindfulness Practice Blog, My practicebishops stortford, everyone project, MBCT, MBLC, MBP, MBSR, mindful movement, mindful parenting, mindfulness Bishop's Stortford, mindfulness in bishops stortford, mindfulness in schoolswifi allotment

It wasn’t planned like this, this week, to be a CPD-a-thon, it’s just how things unfolded.

Of course one way to do CPD is to sign up for something every now and then and spread it out throughout the year. This year however by sheer coincidence of the two CPD events that I decided I would commit to being in the same week, I have got my CPD done and dusted for the year in under a week.

A plus of this (unintentional) intensive approach is that I have been sleeping and breathing mindfulness this last week. Cut me and I bleed mindfulness, even if perhaps for one week only.

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So first up, this time last week, I was up in Scotland at the Mindfulness Association’s annual three day conference. I heard key note speakers par excellence – Paul Gilbert, Sharon Salzberg, Vidyamala Burch and Rick Hanson. I attended a breathing workshop with Vidyamala Burch and a loving kindness workshop with Sharon Salzberg. All are leaders in their field and the workshops have already changed my practice and I know the learning will also have a meaningful impact on my teaching.

At the conference I also got to meet my supervisor for the first time in real life. We have built up a genuine relationship over the two years we have worked together on Skype but it was wonderful to have a hug and be guided by her in two practices. I felt her style resonated deeply with my own teaching and guiding style so I felt even more keenly that we are a good match to work together on this journey of supervision.

Lovely Samye Ling

As if all this learning, practice and connection weren’t enough to carry me over for the next few months on Wednesday of this week I headed to Imperial College London and experienced a day of practice with Jon Kabat-Zinn.

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Yes him!

I am not and have never been someone to have a guru or to hero worship others so when we were invited to tell the person sitting next to us why we were there it was hard articulating the words. Yes of course I was there because it was Jon Kabat-Zinn but I also realised I had no concrete expectations for the day. No learning outcomes or craving a bit of paper at the end. At the risk of this sounding like something we might say about a guru: being there was really enough. Seeing his style, his delivery, his practice invitations, seeing how he dealt with inquiry – any one of which might be a masterclass in mindfulness teacher training. I already have ideas of how to work this learning into sessions and courses.

I felt immense gratitude both yesterday and during my weekend at Samye Ling. Without being able to afford such luxuries as CPD events, accommodation and train travel, without being able to leave family, work and young kids, without the support of an understanding (and very patient) partner this glorious week of CPD could not have happened.

And to hear over and over throughout the week my own beliefs repeated that yes, this mindfulness teaching CPD is all well and good but it’s the practice that really counts. And now that my particular batch of CPD is over for this year, it’s the practice I come back to and will focus on.

Today’s total practice time: 10 minutes of movement, 15 minutes of seated practice.

waking up

May 27, 2017Mindfulness Practice Blog.b, bishops stortford, Cambridge, Course, everyone project, kindness, MBCT, MBLC, MBP, MBSR, Meditation, Mindfulness, mindfulness association, mindfulness at the Rhodes centre, mindfulness Bishop's Stortford, mindfulness for kids, Muswell Hill, pause, retreat, stress management, well beingwifi allotment

It’s often said that when we start to practice mindfulness we wake up to our lives. So it’s seems right to also say that when we lose mindfulness it can often feel like everything is a bit hazy, like being asleep. But with regular practice we come through the haze and gain awareness once more.

For many years I have tried to practice mindfulness with varying degrees of success. At first I was holding the commitment too loosely, if I have time I have time, really taking that gentle message a bit too close to heart. Then when training to be a teacher there was rigidity: must. practice. every. day. And this was useful, this was necessary but it really isn’t a boot camp.

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Now I feel I hold the practice in my life with the right amount of lightness and commitment, the rigidity has softened and I can be flexible with whatever each day brings. Some days, like today, I get a glorious stretch of space in which to practice for an hour undisturbed. But in reality this might only happen twice a week. The other days will be a mixed bag – 40 minutes here, 30 minutes there – each day. Sometimes I can do that all at once, other times it might be 2 or 3 slots of 10 minutes.

Whatever form it takes I find it all equally beneficial and welcome whatever I can manage each day. Letting go of should’s or any sense of guilt is a very liberating part of the practice. Each moment spent meditating is a moment of real wakefulness, constantly interrupted by the haze of thoughts, thinking and busy minds. But that is the practice – we fall asleep and then we wake up. Again and again.

Today’s total practice time: 30 minutes movement, 30 minutes seated practice.

going slow

April 8, 2017Mindfulness Practice Blogbishops stortford, calm, going slow, healthy-living, kindness, MBCT, MBLC, MBSR, Meditation, mindful meet up group, mindful parenting, mindful sundays, Mindfulness, mindfulness Bishop's Stortford, mindfulness in bishops stortford, relaxationwifi allotment

The past couple of weeks I have been reining in the mindfulness work. I have a lot booked in for April so I needed a couple of weeks respite from the constant blogging, status updating, amending advertising, updating my website, booking rooms etc that comes alongside the very thing I enjoy doing which is teaching mindfulness.

The truth of the matter is simply I spend far more time in front of a computer than I do teaching mindfulness, such is the nature of recruiting participants for the courses and groups that I run.

So having a few weeks off in which I consciously put nothing onto my facebook page and wrote no blogs and instead made time for the kids and my allotment have been very welcome.

Going slow is a thing. It’s been a thing for many years. Our ancestors were very good at it but we in 2017 often struggle with the concept.

The fruits of going slow have been giving the kids a lovely Easter break so far, we have been to the forest twice, met with friends and family, visited the plot and grown things!

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I recommend a time of going slow amidst the busyness to anyone who feels they need it. During that time of going slow I have still been at work, I have still been commuting into London 3 out 5 days. But what changed was the stuff outside my actual day job. Freeing myself from constant internet slavery for a few weeks has been lush!

Today’s total practice time: 10 minutes movement, 20 minutes seated practice (in my garden no less, how is that for going slow!)

getting things done

March 9, 2017Mindfulness Practice Blogbishops stortford, calm, compassion, decluttering, healthy-living, highgate, inquiry, MBCT, MBLC, MBSR, mindful parenting, Mindfulness, mindfulness Bishop's Stortford, Mindfulness course Hertfordshire, mindfulness in bishops stortford, Mindfulness in East Herts, Muswell Hill, procrastination, retreat, tranquility, well beingwifi allotment

Mark Williams writes about the importance of whittling your way through various tasks, having a little task each day policy can be so useful. Starting a task but accepting it might not all get finished in one go is also advised.

My tasks this year have sometimes felt like mountains I will never scale. First all my spare time was consumed by preparing materials for a corporate session I did earlier this year. Once that was done and delivered there were then amendments to the corporate session to be made.

Hanging over both of these tasks was the usual whirl of recruiting for various courses, advertising for various courses, renewing my insurance and events and responding to emails. Oh and having a job, two kids and a life to fit in as well. And at the summit of my mountain was getting my application for the UK Good Practice List of Mindfulness Teachers sorted.

It was always the last thing on the to-do list each day, often getting bumped down when something needed responding too. Never quite urgent enough to make top of the to-do list.

But then Be Mindful started displaying big green ticks next to teachers who are ‘listed’ so then getting listed suddenly felt a little more urgent.

Today after much ping-ponging of emails with my supervisor and gathering of evidence – about a month’s work in total – I have finally submitted my mindfulness list application. It feels good. I am £90 worse off and I have to wait a month to find out the outcome but I put everything together as best I could and have let that go for now. The amendments to the corporate session are next on the to-do list but for today I am going to stop, breathe and reflect on the feeling of achievement we get when a looming task has been completed at last.

Today’s Total Practice Time: 40 minutes (movement and seated practice)

rediscovering forgotten pleasures

January 9, 2017Mindfulness Practice Bloghabit buster, MBCT, MBLC, MBP, MBSR, mindful parenting, mindfulness at the Rhodes centre, Mindfulness Based Living Course, mindfulness Bishop's Stortford, Mindfulness course in Muswell Hill, mindfulness-based programme, new year new me, new year's resolutions, rediscovering old pleasureswifi allotment

One of the habit busters from the eight week courses I teach is rediscovering old pleasures.

So often in life we give up the things that give us pleasure to make room for work, child rearing, study or DIY projects. I often juggle all four of these competing demands on my time and sometimes have flaked out on more nurturing activities (no time for a cuppa and catch up with a friend, no time for book club, no time for yoga).

This might be quite effective as a short term strategy but actually long term it does no favours to anyone to become restricted in our activities. Research shows we need a balance and that people who simplify their lives down to the tasks they need to get through with no leisure time factored in really do suffer from burn out and lack of creativity.

Before Christmas I had the best present idea I have ever had for my husband. My present giving is often rushed and last minute and my husband has often dispatched his well meaning presents to Oxfam rather too soon. But not this year. I went off list and got everyone things I really thought they might like.

Last year my husband had driven all the way back from Scotland with a hire-car’s boot filled with his old vinyl. I was less than sympathetic (‘Really, that old junk? Where are you going to put it all?’). His entire vinyl collection got rehoused in the summer house and may well have stayed there for ever, after all he didn’t even have a record player.

Whilst Christmas shopping for the kids and my family I had a light-bulb moment. That’s it I will get him a record player for his Christmas present, I thought. The beauty of my plan was that had we bought one together there would have been months of anguish (mainly on his part) about quality, budget, output. Loads of pouring over online deals and then where to put the thing after all that agonizing?

Solo I was able to get the cutest retro one I could find, in a colour I liked but knew wouldn’t offend him either. I knew he would just be happy that it a) allowed him to play his records after nearly 20 years of languishing in a Scottish loft and b) that it was symbolic that I was accepting his ‘junk’, his records that he had driven hundreds of miles to bring home.

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All the vinyl is now housed in the living room and I have rediscovered the beauty of vinyl that musos always wax lyrical about: the ritual of the crackling needle, the careful taking out of the paper cover. The kids were delighted and danced around whooping ‘And mummy the best bit is there are more songs! On the other side!’ We had literally blown their minds with old technology!

And this in turn has led to rediscovering another old pleasure for me – rummaging around second hand shops looking for decent vinyl. I haven’t done this for years. I made my first purchases this weekend and even found a silly record for the kids for a quid. As luck would have it I found a Billie Holiday album and an old but immaculate HMV Ella Fitzgerald album, which will be a first small step in the fight back against the rather male, white, guitar-heavy feel of my husband’s treasured record collection.

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Today’s total practice time: Mindful walk + 10 minutes seated practice

retox – detox

January 7, 2017My practicedetox, healthy-living, kindness, MBCT, MBLC, MBP, MBSR, Meditation, Mindfulness, mindfulness at the Rhodes centre, mindfulness Bishop's Stortford, Mindfulness course Hertfordshire, Mindfulness course in Muswell Hill, Mindfulness Meditation: Breath and Body, new year's resolutions, relaxation, Secular sangha, stress management, tranquility, well beingwifi allotment

It’s that time of year again, when we set ourselves lifestyle or well-being goals and then perhaps give up halfway through January realising that nothing beats the winter blues better than a glass of red wine or a slice of cake.

I am as partial as the next person to resetting the dial in January, I have been doing a regular dry January for more than a decade and in the past have done all sorts of fruit detoxes and vegan months during January.

This year my best intentions went a little awry as they frequently have since becoming a parent. The vegan/veggie January thing doesn’t work as well when you are cooking for two carnivores everyday. My daughter gallantly offered to keep me company but fell off the veggie-wagon on day 4. And so did I.

I got some horrible bug the day I went back to work, which hey, if nothing else you have to admire the timing of it. I managed to dodge the sickness bug the whole two weeks I was off and then on my first day back to work I was struck down in the evening with the worst sickness bug I’ve had for years. There were jokes (later) about being allergic to work but I was left confined to my bed for nearly 24 hours, unable to do anything other than sip herbal tea and listen to radio 4. Once again as sick days go, it could have been much worse – my husband was around and so able to supply me with tea and a radio.

Luckily the bug went as quickly as it arrived and so the next day when offered soup I readily agreed not realising it was chicken soup. I concluded there and then that this year detoxing probably isn’t for me. Instead of going fully vegan, eating clean and no alcohol for a month the best I can manage this year is no caffeine, alcohol and less biscuits which actually is good enough.

I do less of the retoxing these days anyway and so perhaps there’s less to detox, who knows if any of this stuff makes any difference anyway. If nothing else I approach it as a habit buster – a time to challenge that afternoon habit of always having a strong cup of builder’s tea and replacing it with peppermint. Yes I miss the caffeine hit and the chocolate hobnob I usually dunk into that pre-school run or commute home cuppa, but it’s always good to review these habits that can steer us towards automaticity after so many years of observing them.

Today’s total practice time: 40 minutes movement and seated practice

Non-doing

December 30, 2016Mindfulness Practice Blogbishops stortford, MBCT, MBLC, MBSR, mindful movement, mindful parenting, mindful self compassion, Mindfulness, mindfulness at the Rhodes centre, mindfulness Bishop's Stortford, Mindfulness course in Muswell Hill, Mindfulness courses in Cambridge, mindfulness for kids, Muswell Hillwifi allotment

Often described as a dead-week, the week between Christmas and New Year is actually perhaps the closest many of us get to an extended period of real genuine non-doing. A time to disconnect from work and just be with your nearest and dearest. This of course can come with its own challenges but as the week is nearly over it’s also worth reflecting how precious a week of non-doing is these days.

If my kids read this they would perhaps laugh at the idea of me ever having a non-doing week as there have been chilly picnics at nearby Audley End and several frosty walks through a nearby forest. Yesterday they were promised a lazy day and both declared they would not leave the house, even to venture into the garden.

They kept their word but by today my youngest, a spirited seven year old boy, was asking when that promised trip to the allotment would be. For want of better plan I said how about now and left the hubby in charge of lunch. We walked down to the plot in the fog and enjoyed getting some fresh air whilst aware we were the only people out and about bar a couple of dog walkers. I often make the comparison that having young kids is akin to having a dog, they really do need to get out at least once a day which makes non-doing a challenge to navigate.

Once at the allotment we planted out garlic, dug up some frozen onions and weeded a frosty patch of earth where we then planted out broad beans. No idea if this is the right time to do it, we found the broad bean seeds and went for it. My son enjoyed moving worms out of harms way and breaking a frozen pond in an abandoned plot next door. His hands got soaked and frozen and he shivered all they way home but we both enjoyed a brief bit of purpose amidst the non-doing along with a well-earned flask.

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Now I have been out of the house I feel settled enough to enjoy non-doing for the rest of the day! I predict by tomorrow my feet will start itching for action and adventure once more though.

Today’s total practice time: In the spirit of non-doing I have done no formal practice all week however I was mindful when I made my cup of tea this morning.

xmas cheer

December 23, 2016Mindfulness Practice Blog.b, bishops stortford, Course, kindness, MBCT, MBLC, MBSR, Meditation, mindful parenting, mindful self compassion, Mindfulness, mindfulness Bishop's Stortford, Mindfulness course in Muswell Hill, mindfulness for kids, mindfulness in bishops stortford, mindfulness in schools, Muswell Hill, north london, well beingwifi allotment

As a dyslexic I have often relied on to do lists and being super organised to get me through the working week. Being organised isn’t a natural default setting for most dyslexics and so it is something I have had to cultivate over time. This can lead to a rather rigid approach to life that for me feels rather unnatural.

A while back I started toying with the idea of letting go of to-do lists, and instead embarked on the idea of doing things as the need arises. It’s been about three months since I ventured down this experimental path and I can report back that life has been more chaotic than usual. I have been late for things, something us perfectionist dyslexics who have spent a lifetime cultivating strategies to hide their dyslexia, find really difficult. I have forgotten things. And as for a Christmas shopping list – forget it, it all went free form this year.

The surprising thing about all of this though is that none of the above stressed me out, I found myself bathing in the chaos and quite enjoying it. I knew things seemed a shambles at times but I somehow managed to meet it with a friendly curiosity. How do I feel when I am not quite so in control? How late, chaotic and shambolic can I let things get?

It’s really healthy and a big part of the MBCT course to nudge ourselves out of our comfort zones. So often that gets translated as eating a curry when really we want chips, which is a great place to start but as a practice can we allow ourselves to go deeper with this and start to challenge the very way we interact with and meet the world?

I like to present as calm, competent and in control and I used to feel discombobulated if I couldn’t present that side of myself to the world. But letting go of to do lists has helped me embrace the chaos that is life, especially life with two young(ish) kids.

I bought the kids a book called ‘beautiful opps’ which teaches every mistake is a chance to learn and grow. I’ve been battling against the chaos of parenthood for a long time but now I feel ready to embrace the mess and the chaos, confident it won’t completely submerge me.

As I finished off my Christmas shopping today – yes the 23rd December – amid the crowds that would normally have annoyed me while I cursed myself for leaving it so late, I found myself instead doing a wry smile and wishing all the lastminute.com shoppers like myself well, us chaos prone types need to stick together!

Today’s total practice time: None so far but I plan to hide in the kitchen at some point and do 10 minutes breath meditation!

a mindful read

December 22, 2016Mindfulness Practice Blogbishops stortford, Class, compassion, Course, eight week course, healthy-living, kindness, MBCT, MBLC, MBSR, Meditation, Meditation class, mindful movement, Mindfulness, mindfulness in schools, Muswell Hill, pause, well beingwifi allotment

As any busy member of a book club can testify once you start reading for a book club it can sometimes prove a challenge to fit in any other reading. Recently, thanks to not being able to get hold of one particular title, I found myself at liberty to choose any random book off my book shelf.

I chose ‘Eyeless in Gaza’ by Aldous Huxley. Bought well over a decade ago, inspired by reading Brave New World in the first book club I was ever part of, a group that discussed and dissected dystopian classics in Central London on Tuesday nights, filled with anarchists and radical feminists. Fast forward ten years and now I am part of a suburban book club, a group of mums who wanted an excuse to escape the drudgery of motherhood to discuss books and drink wine, authors have included Caitlin Moran and Julian Barnes, nothing too taxing on the whole. It’s great fun reading other people’s choices but I also miss choosing for myself.

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‘Eyeless in Gaza’ is the most Buddhist novel I have ever read, not that I read many Buddhists novels, in fact I would probably actively avoid them being a secular mindfulness practitioner but it’s message was basically – get to know your mind, choose a different path and liberate yourself from suffering.

I was blown away by the quality of the writing, the skillful way the story weaved between various time frames and characters. Written in 1936 it felt very relevant and prescient in many ways. Themes covered were love, lose, betrayal, abortion, homosexuality, addiction, disconnection, war, bullying, public school life, bereavement, redemption, forgiveness, patriotism, pacifism and having the curiosity to try to live a different life. And at the heart of it all was compassion. It is essentially about how one man shifts from a position of recoiling from life to embracing it.

It’s a month since I read it and I quite possibly can no longer do it justice. For a book club book I sometimes make notes, as I was reading for personal pleasure I made no notes and so all the quotes I enjoyed are lost somewhere in the 500 page text but if you are looking for a compelling Christmas read that covers life, death and how to live and train the mind and walk a different path I can’t think of a better, more relevant read.

Today’s total practice time: 5 minutes breathing space (kids are off for Christmas hols!)

when did you stop dancing?

December 4, 2016Mindfulness Practice Blog, My practicekindness, MBCT, MBLC, MBSR, Meditation, mindful movement, Mindfulness, mindfulness at the Rhodes centre, Mindfulness Based Living Course, mindfulness in bishops stortford, Mindfulness in East Herts, mindfulness meet up group, Mindfulness Saffron Waldenwifi allotment

Dancing used to be a huge a part of my life, at one point dancing was a weekly event, sometimes several evenings each week when I was young would be spent dancing. Slowly over time of course no one can sustain a three times a week clubbing habit and so with the onset of kids, middle age and moving out to the burbs I have watched my dancing life dwindle to such a point that if I can count three times I have danced in a year I feel I am doing quite well.

Mark Williams et al in their ever insightful Frantic World book report that in some countries doctors don’t ask when did you start feeling depressed but instead ask when did you stop dancing. For me it’s a pertinent question and one of course that we can all adapt to mean when did you stop doing the things you loved doing and become a mass of duties and responsibilities, a fun-free zone?

For most of us it’s a similar response. First there was the mortgage, then the kids, then the extra hours and responsibilities at work and suddenly I was whittling down all the things I enjoyed to make time and space for the serious business of paying a mortgage, renovating a house and raising a family.

And then of course there’s the big part alcohol plays in all of this socialising. I am not at the stage of total abstinence and still have the occasional tipple but again these days it is very occasional. For a reserved Brit drinking and dancing often go hand in hand so how can you sustain a dance habit when your whole life is now cleaner and more sober in general?

Can I even dance when I am sober?

This is a question I answered in a cold school hall at 10.30am yesterday morning when me and my daughter became initiated in a family friendly five rhythm’s dance. I have always shied away from five rhythms, using the nickname rainbow rhythms in a disparaging way when others have talked about it, thinking the whole thing is a bit too Chakrha laden and new age-y for someone scientifically minded like myself.

The answer though was happily a resounding yes! Five rhythms is quite leftfield and not everyone’s cup of tea but if five rhythms (and a chilly school hall at 10.30am) is the only way I get to have some communal dance in my life, beyond my kitchen, then so be it. I’m ready to have more fun and I’m up for journeying outside my comfort zone to facilitate this so that I never have to say I have stopped dancing for good.

Today’s total practice time: 1 hour silent practice at Mindful Sunday thismindfullife.net/mindful-sundays + 30 minutes personal practice

sites.google.com/site/cambsdance

this mindful life

delivering mindfulness courses, living a mindful life