MindfulMonth Course

Four Weekly 90 minute live online sessions.

Update on the next course coming soon.

About the Course

Learn simple meditation practices that help us live more in the present moment and closer to our senses, emotions and thoughts. We can enjoy ordinary moments in life, gain the ability to cope with whatever difficulties come and learn how to respond. The course includes sitting meditations focused on being attentive to our present moment experience, meditations to develop kindness, mindful walking, and short exercises that help us being present wherever we are. In every session you are invited to share your experiences of the practices and in daily life and hear what is going on for others. There are short talks and discussions about different aspects of mindfulness, their benefits, and how to integrate them in daily life. Guided meditations will be available after every session to support your home practice. The recordings will be of variable length to fit your schedule.

Because this course is part of my journey to become a mindfulness teacher I will ask you to fill in a short questionnaire about your experience after the final session. I’ll also record the course for educational purposes. Rest assured the recording won’t be shared publicly. However, if you’re not comfortable being on the recording, just let me know, and I’ll remove any sections with your voice right after the class.

Commitments

In an experiential course like this, the most important thing is to practice. It is just like with physical excercise. We wouldn’t expect to improve our health and our body to become stronger just by listening to a lecture about working out. It is the same with training our minds, whatever we practice gets stronger. That’s why it is helpful to make some commitments before you start the course.

Make a commitment to attend all classes.

Make sure you're present for each session and on time. Please join a few minutes early; it's okay to keep your microphone and camera off until the class starts. It is helpful to be in a private space where you won't be disturbed. Life is unpredictable. If you can't attend a class, please inform me beforehand.

Practice at home every day.

Commit to meditate at home regularly. Remember, I'm practising daily alongside you. It is ideal to meditate for 30 to 40 minutes daily, but even five minutes of formal practice is beneficial if you don't have enough time. Try to meditate at the same time every day to keep your practice consistent.

Commit to bring mindfulness into daily life.

In formal meditation at home, we train the muscle of mindfulness, and we need to use it in daily life. Every day, you can take many short mindfulness breaks, see what is happening in your mind and body, relax, take a few conscious breaths, and then continue with whatever you are doing.

The most important moment is now.

How to Share and Listen

Sharing Your Journey

When you speak, please focus on your own experience. Share what is happening for you now, in your meditation practice in general, and your difficulties and insights from mindfulness in daily life.

Choice to Share

It's completely okay if you prefer not to share with the group. You can always choose to stay quiet or say, 'I pass.'

Respectful Listening

Please listen without the intention of fixing others, and don't give them advice. Avoid interrupting when other people speak. I'll be here to keep the conversation on track and focused on your mindfulness journey.

Inclusivity

Refrain from all forms of stereotyping and discrimination. Let's make each session a safe and welcoming space for everybody.

This Course Is Not

An Instant Fix

Mindfulness is a journey that requires time and patience. Initial discomfort is often part of the process of gaining deeper self-awareness. We begin by embracing the present moment, observing our sensations, thoughts and feelings with honesty and kindness. Like physical skills, mindfulness develops and deepens over time through consistent practice.

A Group Therapy

Mindfulness can often be therapeutic and healing, but it is not psychotherapy. In mindfulness, we focus on the present moment rather than digging into past personal stories or difficulties.

Religious

While some of the practices have roots in Buddhism, it's important to note that the course is not religious. I welcome individuals from all backgrounds. Mindfulness is a versatile tool used in almost every type of secular setting - personal, professional, medical, and educational.

Theoretical

You will learn basic ideas about mindfulness and meditation; however, the main focus is practising mindfulness in formal sitting and walking meditation and in daily life.