Mindfulness for Life

8-week evidence and skill-based course teaching techniques and skills from mindfulness and cognitive behavioural therapy. The course is based on research at the Oxford University and other leading centres.

The course is well-structured in 8 sessions to gradually introduce and teach key techniques and skills both from mindfulness and cognitive behavioural therapy. The course offers learning from direct experience that supports recognizing unhelpful reactivity patterns and developing new helpful habits. It also offers cognitive understanding of own’s mind and behaviour.

The course is designed to support individuals in difficult situations in personal and work life. It also teaches to bring attention to positive aspects in life that are often overlooked. This strategy is an antidote to negativity bias. Finally, it is a great resource to understand oneself better be it in a work or personal life. Such self-understanding is essential for making better decisions and developing helpful habits.

It is not about relaxation techniques even thought one of the “side efffects” of the course can relaxation.

The course is not a therapeutic intervention or treatment for physical or psychological conditions.

The course is not connected with any religion and does not teach religious practices.

From my experience, the skills and techniques learned in the course have helped me in my research activities and supported me throughout my PhD journey. The course is particularly valuable for learning how to maintain focused attention instead of resorting to multitasking that drains energy. It can also teach skills that might be helpful to find a state of mind that encourages curiosity which I find essential for enjoying research and continously exploring topics. Finally, the course can support researchers to deal with overwhelming situations by learning how to step back and find skilful responses to such situations. For example, one can learn how to face stressful situations and find a relaxed state for working despite a daunting workload. Or sometimes a more skilfull strategy can be to decide to take a real break to support one’s well-being and with it also the research project.

stabilizing attention

recognizing unhelpful reactivity

understanding one’s reocurring patterns in behaviour, emotions and thinking

responding skilfully in difficult situations

befriending own mind and experiences

supporting well-being and relationships

Information session

Before the course, I will contact each participants to schedule an information sessio. The goal of the information session is to make sure that the course is suitable for you. It is also a good oporunity to answer any questions that you might have.

8 weekly only session

Each session focuses on a specfic topic linked to techniques and skills. The sessions build on each other and combine mindfulness and cognitive behavioral therapy.

Day of Practice

The course includes an additional Day of Practice, on Saturday afternoon or Sunday morning. This is an opportunity to deepen practice and it is voluntary.

Books

Williams, M. & Penman, D. (2011). Mindfulness: A practical guide to finding peace in a frantic world. London: Piatkus

Goleman, D., & Davidson, R. J. (2017). Altered traits: Science reveals how meditation changes your mind, brain and body. New York: Avery Publishing Group.

Feldman, C. & Kuyken, W. (2019). Mindfulness: Ancient Wisdom Meets Modern Psychology. New York: Guilford Press.

Articles

Baer, R. A. (2011). Measuring mindfulness. Contemporary Buddhism, 12(1), 241-261.

Bishop, S., Lau, M., Shapiro, S., Carlson, L., Anderson, N., D., Carmody, J., … Devins, G. (2004) Mindfulness: A proposed theoretical operational definition. Clinical Psychology: Science and Practice, 11(3), 230-241. http://dx.doi.org/10.1093/clipsy.bph077

Desbordes, G., Gard, T., Hoge, E. A., Holzel, B., Kerr, C., Lazar, S. W., . . . Vago, D. R. (2015). Moving Beyond Mindfulness: Defining Equanimity as an Outcome Measure in Meditation and Contemplative Research. Mindfulness, 6(2), 356-372. doi:10.1007/s12671-013-0269-8

Crane, R. S., Brewer, J., Feldman, C., Kabat-Zinn, J., Santorelli, S., Williams, J. M. G., & Kuyken, W. (2017). What defines mindfulness-based programs? The warp and the weft. Psychological Medicine, 47(6), 990-999. doi:10.1017/s0033291716003317

Feldman, C. & Kuyken, W. (2011) Compassion in the landscape of suffering. Contemporary Buddhism, 12(1), 143-155. http://dx.doi.org/10.1080/14639947.2011.564831

Meta-analysis and reviews

Galante J, Friedrich C, Dawson AF, Modrego-Alarcón M, Gebbing P, Delgado-Suárez I, Gupta R, Dean L, Dalgleish T, White IR, Jones PB. Mindfulness-based programmes for mental health promotion in adults in nonclinical settings: A systematic review and meta-analysis of randomised controlled trials. PLoS Med. 2021 Jan 11;18(1):e1003481. doi: 10.1371/journal.pmed.1003481

Boyd, J. E., Lanius, R. A., & McKinnon, M. C. (2018). Mindfulness-based treatments for posttraumatic stress disorder: a review of the treatment literature and neurobiological evidence. Journal of Psychiatry & Neuroscience, 43(1), 7-25. doi:10.1503/jpn.170021

De Vibe, M., Bjørndal, A., Fattah, S., et al. (2017). Mindfulness-based stress reduction (MBSR) for improving health, quality of life and social functioning in adults. Cochrane review of MBSR, downloadable at https://campbellcollaboration.org/library/mindfulnessstress-reduction-for-adults.html