Research has demonstrated consistently that people who are self-compassionate tend to suffer less from depression and anxiety. They experience fewer negative emotions like fear, irritability, hostility or distress. Why is being kind to oneself so difficult and how can we learn it?
Read moreWhen I went to learn to be a human...
A couple of weeks ago I went to listen to Ruby Wax…
Read moreA New Practice Group and A Look Into 2019
“You can’t stop the waves but you can learn to surf.”
Welcome to THE SOUTH COAST MINDFULNESS NEWSLETTER #2!
Firstly, let me share some exciting news!
SOUTHSEA SITTING GROUP
Thursdays 3 - 3.45 PM
Starting a local practice group had been in my plans for a while.
Maintaining regular practice on your own can be challenging. I want to offer local mindfulness practitioners something that goes beyond a single event or a single course - a space and a community to connect with and provide continuity into the individual practice.
The group is open to anyone. If you have been to my courses - great, if you have practised elsewhere - great, if you have not practised before - great! Just come along.
No commitment is required to attend every week. You can jump on board at any point and join as often as you can.
MINDFULNESS-BASED STRESS REDUCTION
The currently running MBSR course finishes just before Christmas. Therefore the next 8-week course will kick of in the new year. Most likely the start is mid January, but I will share the dates, once confirmed.
There will again be an 'early bird' discount, and by following the South Coast Mindfulness Facebook page you will be notified when the booking is open.
Not sure if mindfulness is for you? If you are not quite ready to jump into an 8-week stress reduction course, but would like to find out more about mindfulness - and as a bonus learn a couple of meditation techniques to take home - come along to a mindfulness intro evening, i.e. Mindfulness Taster Session.
I will run one more of these 2-hour events before Christmas - stay tuned for the date.
In the past, people who have signed up to both, Mindfulness Taster Session and the 8-week Mindfulness-based Stress Reduction course, have gotten the Taster session for free*.
*the price of the Taster session deducted from the MBSR total course price.
This is the plan for December - January! The dates and the course offering will continue to shape and more stuff is regularly added to the web page and Facebook - make sure to follow both.
What would you like to see in South Coast Mindfulness' offering? Message me to info@southcoastmindfulness.com or via social media. I would love to hear from you.
-Elisa
Two new mindfulness events published →
I have just announced the next 8-week Mindfulness-based Stress Reduction course that starts 24th October in Southsea and runs until 19th December. An evening course, including an all-day practice day on the 8th December.
Early birds get 10% discount (book by 27th September)!
Sign up as usual through email: info@southcoastmindfulness.com.
Don’t miss it, the next course will be in January!
As a new thing, I am offering Mindfulness Taster Sessions - the first one on 10th October at Eastney Community Centre, 7.15 - 8.45 PM.
This is for anyone who is interested in mindfulness, but would like to try it before committing to a longer programme.
Bonus: You will receive discount too; I will deduct the taster session’s cost from the MBSR course price when you book within 7 days from the taster.
Sign up at: info@southcoastmindfulness.com.
Hope to see you in one of these soon!
You have been warned: Practising mindfulness may change your brain
I have always found it fascinating how meditation affects our brain. The research has soared in recent years and ongoing clinical trials will hopefully shed light into many things we don't yet know. But there already are reliable results from well-designed and managed studies about the effect of regular mindfulness practice on people suffering from stress, anxiety and chronic pain. (There are also other conditions, but according to Harvard Gazette's article the sample sizes have been too small to draw conclusions yet).
The Harvard University study, described in the aforementioned article, uses functional magnetic resonance imaging (fMRI), which not only takes pictures of the brain, as a regular MRI does, but also records brain activity occurring during the scan. In a study from 2012, it was demonstrated, that changes in brain activity in subjects, who have learned to meditate in the period of two months, hold steady even when they’re not meditating. The fMRI scan recorded changes in amygdala which is a part of limbic system of brain and primarily responsible for memory, decision-making and emotional responses. It also plays the key role in our reactions towards things that are not in our control; that we interpret threatening or dangerous (the so called 'fight' or 'flight' reaction).
It looks like meditating actually changes our brain. What do you think about it? I think it is brilliant. Basically it means that by meditating we are able to quicker bounce back from stressful events due to increased resilience. As a result we may spend less time ruminating, worrying and stuck in negative thoughts - just to name a few favourite pals of stress.
The article reminds rightly about the importance of not getting carried away with these results. “There are a few applications where the evidence is believable. But the effects are by no means earth-shattering,” ... “We’re talking about moderate effect size, on par with other treatments, not better. And then there’s a bunch of other things under study with preliminary evidence that is encouraging but by no means conclusive. I think that’s where it’s at. I’m not sure that is exactly how the public understands it at this point.”
The massive 'hype' around mindfulness can cause a perception that it is some kind of 'miracle cure' (which it is not!) that replaces the traditional treatments. Then again, many people have personal experience on how mindfulness practice has permanently changed the way they view the world. Even bouncing back from anxiety or depression, where antidepressant medication and talking therapy has not helped. So perhaps rather than removing one treatment from the palette for good and replacing with another, we should talk about the complementary effects. Keeping our minds open to alternatives.
Nevertheless, I find the science of mindfulness very inspiring, and also motivating to my own practice. I can almost hear my brain buzzing and creating new connections!