Mindfulness For Life (Apr – May 2023)

Rohana has been feeling overwhelmed at work and feels like she needs to walk on eggshells when interacting with colleagues.

Michael is working much longer hours as a senior manager, and is easily agitated by mistakes. He wonders if he could better manage his anger for his team’s sake.

Ariff plays tennis competitively and is seeking ways to deal with anxiety at court.

Indira has been suffering from chronic pain, and relies on painkillers. She has been told that mindfulness practitioners could deal better with pain.


P/s dog not included. Image credit: Celine Sayumi Tagari, Unsplash

Introduction

If you find yourself in a somewhat similar situation as above and are curious to know more, you are in the right place!

Formally called Mindfulness Based Cognitive Therapy For Life (MBCT-L), this Program aims to equip you with lifelong skills to respond skillfully toward difficulties such as low moods, burnout and worries, and to flourish while cultivating focus and compassion.

The Program is developed according to the latest thinking in mindfulness research at Oxford University and other leading centers.

Mental health professionals and individuals responding to depression may be interested to know that we also provide notes on MBCT For Depression, the original MBCT evidence-based program recommended by NICE UK (National Institute for Health and Care Excellence) and approved by NHS England as an alternative primary care treatment.

What are the learning intentions and benefits?

In MBCT, we are not emptying the mind, or attempting to eliminate or control thoughts and feelings, or to cope and tolerate. Instead we relate in new ways to reduce the grip of unpleasantness. And to savor the good. To do so, we practice….

(1) Recognizing – exercising our “attention muscle” and exploring new ways of knowing through direct experience instead of habitual judgment. These observations may include how we tend to react that amplify distress.

(2) Anchoring – steadying the mind and disempowering reactivity. Reactivity stems from a difficulty in allowing an experience or outcome to be as it is. This does not mean that when we practise mindfulness, we do not attempt to improve our circumstances. Rather it is about choosing an action that will best serve us. When we intentionally deploy our attention, it expands the space between stimulus and action, giving us more opportunity to choose a skilful response.

(3) Integrating – cultivating the capacity to allow whatever thoughts and feelings that are present to be just that, merely physiological reactions. We do not have to react to make ourselves feel better. In striving further, we end up more exhausted.

(4) Nurturing – nurturing ourselves by intentionally increasing nourishing activities and transforming energy-depleting activities in daily life.

Who is this Program for? (Important to read)

This Program is for individuals keen on transforming their mental wellbeing and caring for their minds, and have the capacity to attend classes (2 hours a week for 8 weeks), and do the prescribed home practices (30 – 60 minutes a day).

If you are currently experiencing acute mental health conditions, it is advisable to speak to a therapist, counsellor or psychologist beforehand. If you are currently seeing one, we advise you to complete therapy before embarking on this Program.

What is the format of the Program?

All sessions are delivered live online via Zoom.

Classes: 8 weeks, 2 hours each, practices and discussion. Notes are provided.

Retreat Day: 5 hours of silence including 1 hour lunch break (Saturday).

Home practices: up to 60 minutes a day, eg mindfulness meditation with audio guidance.

Each practice or exercise is followed by a discussion of discoveries and delights of the practices.

Note: In order to benefit from this Program, participants are encouraged to attend every session and practice. The daily practices are essential.

What are the dates of the Program in Mar-Apr 2023? 

Class (Thu, 8-10pm SGT/MYT): 6/4, 13/4, 20/4, 27/4, 4/5, 11/5, 18/5, 25/5

Day of Practice / Silence / Retreat (Sat, 9am-2pm SGT/MYT): 20/5

Please allow for an extra week to 1/6 in case of emergency / sickness (Covid).

What do you need? (Important to read)

(1) Desktop / laptop that can access zoom.us, and has functional speakers, microphone (audio), and video. Smart phones are not recommended. 

(2) For people living in the same household, each person to use own device.

(3) Whatsapp for communication.

(4) Own space, preferably on your own, in a room when attending class.

(5) Yoga mat or exercise mat.

In order to benefit from this class, you would need to switch on your video camera.

Will classes be recorded? (Important to read)

As part of the facilitator’s training and continuous learning, all sessions are recorded, shared only with her supervisor and assessor. Faces and names of participants are not recorded.

Who is the facilitator?

For more info about Noelle Lim, go here

How can you get a preview of the Program?

You may join our Wednesday Pause program via Zoom to get a taster of mindfulness meditation practices. Register according to your time zone here

Do you get a certificate for attending this Program?

Certificate of attendance shall be awarded by Kindermind Center if you attend at least seven out of the nine sessions (eight classes and one day of practice).

This certificate is needed if you wish to attend certain mindfulness courses including training to become an MBCT teacher that require prior completion of an 8-Week MBCT For Life program.

Where can I read testimonials for this Program?

Please go here

What is the fee for this Program?

Community fee: RM400 / SGD180 for registrations and payment before 9 Mar

Thereafter, fee: RM800 / SGD360

Those living outside Singapore / Malaysia may pay into a Singapore bank account in Singapore dollars.

Cancellation policy: If for some reason you are unable to continue or decide to discontinue, we shall pro-rate and refund the balance.

Disclaimer, Terms & Conditions (Important to read)

Please read the “Important note” at the footnote.

How to register?

Please complete the Registration Form here

The facilitator shall contact you thereafter to discuss your needs.

Deadline to register and pay is before 16 Mar 2023.

“Mindfulness meditation encourages us to become more patient and compassionate with ourselves and to cultivate open-mindedness and gentle persistence. These qualities help free us from the gravitational pull of anxiety, stress and unhappiness by reminding us what science has shown: that it’s OK to stop treating sadness and other difficulties as problems that need to be solved.”

Mark Williams, MBCT Co-founder

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