8 week Mindfulness (MBCT) programme
for Trinity staff
Next 8 week programme is scheduled to start on Wednesday, 29th January 2020.
When: Wednesday evenings for 8 consecutive weeks from 5.30 to 6.45 pm. (no class on 18th Mar)
Where: Secretary's Conference Room in College Green.
(entrance between Starbucks and Costa).
Cost: 50 euro for Trinity staff members ( an affordable fee with thanks to HR Learning & Development).
To register your interest, please email the course facilitator College Physiotherapist Karita Saar Cullen
The Format of 8 week evidence based programme:
Participants meet together as a group with the facilitator and take part in:
- 'Formal' mindfulness meditation guided practices including the body scan meditation, mindful movement and sitting meditations.
- Group discussion relating and exploring direct experiences of the home practices, the obstacles that inevitably arise, and exploring ways of dealing with these challenges skilfully.
- Each week, participants also have the chance to share their experience of ‘informal practice’ – how mindfulness can be integrated into day to day living.
- The group offers one another support, an opportunity to share and learn, move towards greater awareness/ engagement and balance, gain confidence, cultivate compassion and recognise strengths.
- There is a weekly theme, which is explored through mindfulness practice, group inquiry and other experiential exercises.
- To benefit fully from the programme it is important that participants are willing to commit to engaging in about 20-30 minutes of daily home practice supported by a guided meditation CD/podcasts for the duration of the course.
- Participants learn a different way of being with experience, bringing attention to what is happening here and now and staying with that direct experience.
The eight weeks of the Mindfulness program helps you to:
- Become more aware of how your mind works
- Notice the times when you get lost in automatic pilot / thinking / old negative patterns that activate downward mood spirals.
- Practice a different way of being with experience
- Get more connected to yourself and your body and attuned to what is happening in the moment
- Wake up to life happening inside of you and all around you, savouring moments instead of ‘being lost in thought’
- Develop kindness and compassion for yourself and others and acceptance of yourself just as you are
- Let go of the struggle, force, resistance and cultivate attitudes of patience, trust, non judgement, non striving, openness, acceptance
- See options and choices in every scenario.
Benefits of developing mindfulness include:
- Lasting decreases in anxiety, stress, worry and increase in calm and inner peace
- Greater energy and enthusiasm for life and more able to lighten up and live a little
- Better more fulfilling interpersonal relationships
- Improved self-esteem, confidence, emotion regulation
- Enhanced ability to cope with stress and challenges of all kinds
- Less tension and increased ability to manage mind states / low moods/ anxiety and depression
- Sounder and more replenishing sleep
- Deeper sense of purpose in life
The book used in teaching the course is “Mindfulness, a practical guide to finding peace in a frantic world” by Mark Williams and Danny Penman.
It is not necessary to purchase the book.
Video by Jon Kabat-Zinn on Mindfulness 4.32 min
Video By Mark Williams on Science of Mindfulness 3.34 min
Useful website www.mindful.org
Jon Kabat-Zinn on Toward a Mindful Society
Article by Trinity's Sarah-Jane Cullinane Demystifying mindfulness in the workplace