November news 2013

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Call me: 07753957371

In this issue find out about:

  • Mindful compassion for wellbeing training for 2014
  • Poynton relaxation classes from November 2013
  • Workshops for December 2013 and January 2014
  • Anxiety management courses in Poynton and New Mills
  • The importance of self-compassion
  • Mindful self-compassion training 2014
  • David Oldham’s excellent weekly meditation classes
  • Recommended reading and useful websites

‘Winter warmth’ December 7

A morning of mindfulness, self-compassion, and deep relaxation ready for the festive season!

December 7th from 10.00 am until 12.30pm at Chinley Chapel Sunday school. This lovely morning workshop is being facilitated by Annette Boden MSc.

I am very pleased to introduce this unique and uplifting workshop for you to enjoy. You will be able to experience the combined benefits of mindfulness, deep relaxation, meditation, and self-compassion exercises that will refresh, replenish and rejuvenate mind and body ready for the festive season. I will be sharing tips and techniques to bring loving kindness and harmony into your life and those around you in time for Christmas! There will be refreshments which will include festive mince pies and Mulled berry punch (non-alcoholic) as well as tea and coffee

The cost of £25 payable in advance of the day reserves your place. NB: Places are limited and booking up fast so do get in touch soon if you would like to attend!

For further information and to book your place, please contact me :

Tel: 07753 957371: E-mail: via my contact me page

‘Natural awakening’ workshops for mind and body, combining yoga, meditation, mindfulness, and self-compassion”.

First of all I would like to thank everyone who attended the launch workshops for ‘Natural Awakening’ a wonderful partnership with Jill Philips my friend and yoga teacher. The feedback has been excellent and the workshops proved to be very popular, so you will be pleased to know that next we are offering a series of workshops and a weekend retreat in the summer.

These workshops bring together a culmination of training and expertise to share with you a programme to lift your energy levels, health and well-being physically, emotionally, and spiritually.

The practices of mindfulness, yoga, meditation, and self-compassion are brought together in a culmination of exercises that will refresh, replenish and rejuvenate.

So, dates for your diary next year:

January 25th 2014 9.45 – 4.45 Venue TBC

March 22nd 2014 9.45 – 4.45 Venue TBC

May 17th 2014 9.45- 4.45 Venue TBC

July 12 and 13 weekend retreat venue and times TBC

We are running a series of 3 workshops that can be booked as a series or attended individually. These are going to be followed by a weekend retreat/ course where we will be going into more depth with some of the exercises and Places are limited. The workshops were fully booked very quickly last time so I would advise booking early.

Visit my EVENTS page for further information as I will update here..

Relaxation and well-being classes – coming to Poynton!

Starting November 25th 2013

“Annette Boden Wellbeing”

Presents:

A weekly hour of deep relaxation with mindfulness, self-compassion, and guided visualisation

Where: In the Worth Room at Poynton Civic Centre

When: Mondays 12 noon – 1.00pm

Tuesday evenings 7.30-8.30pm

Cost: £20.00 payable in advance to secure a place on this 4 week class or £6.00 per session on the day.

(NB places are limited on this popular class so please call to check availability on the day)

All are welcome to this friendly, enjoyable class

For further information and to book your place, please contact me:

Tel: 07753 957371

Workshops

“Annette Boden Wellbeing”

Presents

A morning of mindfulness, self-compassion, and deep relaxation ready for the Spring!

January 18th 2014 from 10.00 am until 1.00pm

At Poynton Civic Centre

I am very pleased to introduce this unique and uplifting workshop for you to enjoy and experience the combined benefits of mindfulness, deep relaxation, meditation, and self-compassion exercises that will refresh, replenish and rejuvenate mind and body for the New year as we look forward to Spring.

The cost of £35 payable in advance of the day reserves your place.

NB: Places are limited o get in touch soon if you would like to attend!

For further information and to book your place, please contact:

Tel: 07753 957371

Courses

March 4th 2014

“Annette Boden Wellbeing” presents

A new 6 week course: ‘Mindful compassion for well-being’

This new course is based on the Compassion-focused therapeutic approaches taken from the mindful self-compassion courses of Kristin Neff and Chris Germer. The course will focus specifically on mindfulness based approaches to emotional well-being and is not intended to replace psychological therapy. It will also involve some group discussion and deep relaxation techniques.

I have had the privilege of training intensively under Professor Kristin Neff, and Dr Christopher Germer, and I am looking forward to sharing insight and techniques that have proven to be beneficial in reducing anxiety and lifting mood amongst some of the benefits.

I am a hypno-psychotherapist by profession and I also run relaxation classes and well-being workshops, with a mindful compassion based approach, alongside deep relaxation techniques.

The course, which is group based will consist of 6 weekly 2 hour sessions and will take place in The Vernon room at Poynton civic centre on Tuesdays from March 4th 2014. Starting at 11.00am and finishing at 1.00pm – there will be a short break for refreshments during each session.

The cost of the course which is payable in advance is £120. You can secure a place on this course with a non-refundable deposit of £50 with the balance to be paid in February 2014. Places on this course will be limited so please book early if you think this is a course you would benefit from.

For further information and to book a place please contact me:

Tel: 07753 957371 or E-mail via my ‘contact me’ page

Anxiety management courses in Poynton and New Mills

4 week Anxiety management course at Priorslegh medical centre

Starting Monday December 9 2013

Time: 5-6.30pm each Monday for 4 weeks

Cost: £60 payable in advance of beginning the course. NB: This is non-refundable after 30 November as places are strictly limited and there will be a waiting list in place

This course is designed to help you:

  • Manage the physical symptoms of anxiety and bring them under control
  • Help you sleep better
  • Think more positively
  • Pick up tips and techniques to reduce stress and anxiety in your daily life.
  • Learn deep relaxation and mindfulness techniques and approaches that will improve the quality of your life and increase your happiness and wellbeing by settling anxiety symptoms.
  • Experience the combined benefits of mindfulness, deep relaxation, meditation, and self-compassion exercises.

NB: This is a group-based course and does not address in-depth personal issues regarding the external causes of anxiety. This course does not replace any current medical or psychological intervention you are undertaking and is not suitable for some mental health conditions. If you are under the care of a counsellor or psychotherapist at the moment then please seek advice from your GP/therapist before attending.

This course will run for 4 weeks and should be completed in full to achieve the most benefit. Hand-outs will be provided at each session for particular exercises.

For further information regarding the course you can contact me directly in the first instance via email:  here or call me on 07753 957371.

For Priorslegh, you can obtain an information sheet and booking form from reception form Tuesday 12 November.

Anxiety management course at Sett Valley medical centre, New Mills: Date and times TBC

Visit my EVENTS page for further information as I will update information here also.

My blog spot

The importance of self-compassion

“Compassion -Wishing that oneself or others be free from suffering. Empathy in the face of suffering, and the wish to alleviate it. From the Latin, com (with) and pati (suffer).
Self-compassion includes:

1. Self-kindness Vs Self-criticism;
2. Common humanity Vs Self-isolation
3. Mindfulness Vs emotional entanglement.”
Kristin Neff

Acknowledge your needs:

  • That you need sleep,
  • friendship, support,- if there is help available- take it-
  • if you feel others are making demands on you that you cannot meet- it’s ok to say no –
  • Prioritise what you need and want to do each day- keep the lists short- so that you are not overwhelmed.
  • Healthy nutrition and replenishment – quite often it is easy to forget to eat- to skip meals, and to then just grab the nearest thing
  • And space to breath- so even if you just take 10-20 minutes each day to be mindfully present in nature this will help you to rebalance and replenish.
  • Making your work/life balance a priority
  • Take time to be with friends and family
  • Keep a gratitude/pleasant events diary- this will help keep the balance during stressful times

Jack Kornfield – a scholar and teacher of Buddhist philosophy and meditation writes of the second principle of Buddhist psychology saying

“Compassion is our deepest nature. It arises from our interconnection with all things”.

Self-compassion simply means giving ourselves the same care and attention we give to others.

Kristin Neff says that “Common humanity (Kristin Neff) is the realisation that we all suffer at some time and often simply acknowledging that and asking ourselves ‘what do I need right now’ can be extremely helpful, indeed we can at that time allow ourselves a ‘compassion break’….

Self-compassion enables and supports our ability to be compassionate to others.

Applying self-care, acknowledging our needs and meeting them as best we can replenishes our reserves by continually activating the ‘soothing system’ this in turn produces the hormone oxytocin and endorphins which give us the sense of balance and well-being and enable us to continue in our care giving roles with an inner resource and well of emotional resilience.

There are many ways to apply self-compassion such as ensuring we eat and drink sufficiently, get enough sleep, take time for relaxation, and employ strategies such as mindfulness and meditation which research has shown to be proven ways to increase our sense of well-being.

If you come along to my workshops and courses, I will be teaching techniques and strategies to help you take care of you. I will show you how to be self-compassionate, and why it is important.

Mindful self-compassion training 2014

I have had the greatest privilege and pleasure of completing two intensive courses up on HOLY ISLE www.holyisland.org with Professor Kristin Neff www.self-compassion.org and Dr Christopher Germer www.mindfulselfcompassion.org. You can access a selection of their wonderful guided meditations which are free to download HERE. I use them daily and can highly recommend them.

Next year I will complete the MSC teacher training with Kristin Neff and Christopher Germer and will then be one of the very first in the UK to have the privilege of running their 8 week Mindful self-compassion programme. This programme is evidence based on the clinical research undertaken  by Kristin Neff and Christopher Germer.

I will be running the course in various locations and will be offering this to charitable organisations, teachers, and as corporations, and the wider community. I will update you as when venues and dates can be confirmed. If you are interested in attending the course please indicate your interest and send me an email via my contact page.

I will also be running specific workshops and courses next year on mindful self-compassion approaches to well-being for ME/CFS/Fibromyalgia. If you are interested in attending any of these please indicate your interest by emailing me via my contact page.

Weekly Meditation classes

This excellent class is facilitated by my highly regarded compassionate colleague David Oldham. The classes run each Wednesday at Blythe House from 7.30pm to 8.30pm. There is a small charge of £3.00 per session with all proceeds to Blythe House Hospice.

For more information contact David Oldham on 01298 875085 or david.oldham@blythehouse.co.uk

For more information about Blythe House Hospice you can go to www.blythehouse.co.uk

Recommended reading

Books:

“The compassionate Mind” Professor Paul Gilbert

“The mindful path to self-compassion” Christopher K. Germer, PhD

“Self-Compassion” Kristin Neff

‘Overcoming perfectionism’ – a self-help guide using cognitive behavioural techniques. By Roz Shafran, Sarah Egan, and Tracey Wade

‘Manage your mind’ the mental fitness guide. By Gillian Butler and Tony Hope.

‘Living Buddha, Living Christ’ Thich Nhat Hanh

NB I am recommending this book to my clients!

‘Mindful Compassion’ the wonderful new book from professor Paul Gilbert and Choden. I highly recommend this book!

Useful websites

The mindfulness Association runs excellent courses and an online Sangha. Go to

www.mindfulnessassociation.net for further information.

www.soundstrue.com this wonderful website provides a rich resource of uplifting and inspiring information. There are a lot of FREE offerings. It is well worth exploring.

www.earthyogadance.com for all the information you need to attend Jill’s excellent classes and workshops.

For weekly inspirational quotes from Pema Chodrun you can sign up to her newsletter via her website at www.pemachodrunfoundation.org.

For information about retreats and courses at Samyeling you can visit their website at www.samyeling.org and for Holy Isle courses and retreats you can visit their website here www.holyisland.org.

Please note my tips and shared information are not a replacement for medical advice. They are intended for personal growth and development and to enable you to think about new ways of addressing and overcoming emotional challenges. Always speak to your doctor before making any changes if you are under medical care, this includes medication regimes.