Content of the 8 week training
A mindfulness training consists out of 8 sessions of 2,5 hours, each focusing on another topic.
Week 1: Waking up from automatic pilot
In the first session we will discover and investigate our automatic pilot & habitual patterns in different ways.
Week 2: Another way of being: keeping the body in mind
The second sessions will cover annoyances and obstacles that hinder us in our exercises. We practice ´keeping the body in mind´to discover a different kind of knowing.
Week 3: Gathering the scattered mind
The third session will focus on the breath as anchor and aid for our practice
Week 4: Recognising Reactivity
We will discover that when we become more aware of our full sensory experience, we find the possibility of freeing ourselves from habitual, automatic ways of reacting, so that we instead, respond in more skillful ways.
Week 5: Allowing and letting be
In the fifth session we deepen ourselves in accepting things that we can’t change. Opening up to a deep understanding of how things really are.
Week 6: Responding skillfully: thoughts are not facts
The sixth session will cover our ‘thinking’. Discovering deeply how we are led by our thoughts and how we can find space and freedom.
Week 7: How can I best take care of myself?
The seventh session will focus on caring for ourselves. We look into what is nourishing for us and what is not.
Week 8: Mindfulness for life?
In the last and eight session, we look into integrating mindfulness in our daily life and being.
During the full 8 week course there are a few theme’s that will return in every session. These theme’s are:
The training is based on the 8-week MBSR/MBCT-L training developed by Jon Kabat Zinn and Segal, Williams and Teasdale.
The training consists out of:
What is needed to follow a Mindfulness training?
The setup of this 8 week training is to learn by experience. We don’t just assume for things to be as they are, or adopt a theory. We learn by experience and practice. There will be enough space for sharing your experiences. This way we learn and discover what is ‘true’ for us.
A mindfulness training is a deep discovery and research. We expect of you that most of this is done at home with the support of the workbook and audio exercises. This will ask about 30 to 45 minutes a day, 6 days a week for the period of the training.
Almost everybody finds it extremely difficult to make time for these practices in our often busy lives. But, your practice at home is an essential part of the training. If you think this is not possible for you at this moment in your life, we advise you to start the training at another time.
As the training follows a set up program, it is advisable to not miss more then two sessions maximum.
If you happen to miss a sessions, you will receive a email with an update on the session and the possibility to share through personal (phone) contact.
It helps when you start the training without any expectations or ideas. You probably wish and hope the training will help you with situations that you are dealing with in your life. Maybe you can agree with yourself that at the end of this mindfulness training, you will evaluate what it has brought you. Until that time have an open mind in following the training.
In the mindfulness training you will often be invited to be present with unpleasant feelings or situations. Especially in the beginning this can make you experience these feelings more intens. This is normal and will change. After a couple of weeks most people experience more lightness in these unpleasant situations. If at any point situations become to heavy for you, please share this with your trainer.
If we learn to focus our attention on our breath, thoughts, feelings and physical sensations, we establish a strong foundation. A foundation from which we can expand our awareness to our actions and interactions with ourselves, other people and the world. We choose our behavior based on response and conscious choice instead of habits and automatic behavior. When we are aware, we can take care of our feelings of anger, frustration, anxiety, stress, fear and insecurity. When we are aware we notice all the little things around us that make life beautiful and that lift our mood. When we are aware we feel more calm, joyful and alive.
Dyota is Sanskrit for
Light, Brilliance & Sunshine