Mindfulness meditation in Rochester. Eight week course starting in January.
Mindfulness in Rochester – Public eight week course (January 17th – March 7th, 2019)
Cesare Saguato will be running his next public mindfulness eight week course between the 17th of January and 7th of March, 2019. Some details are copied below but for more information and any general enquiries visit the Cesare Mindful Therapy website.
“Training in mindfulness, like anything needs to be consistent to bring results and that’s what a structured eight week course, complete with group work and individual home practice is designed to do. It is perfect for those who are completely new and those looking to commit more to their current practice with the support of the course, the group and an instructor.
The course will provide you with the opportunity to learn a combination of Mindfulness-Based Stress Reduction and Cognitive Therapy techniques, through formal and informal practices that can be easily integrated into your daily life, including mindfulness of eating, breath, bodily sensations, thoughts, feelings, sounds and movement, as well as a number of other positive psychology techniques and thought experiments that support the process.
The Course will be supported by
An e-booklet helping you explore and deepen you understanding of the themes covered in your weekly sessions. It will also include weekly Home Practice Guidance and Record Sheets to help you keep track of your progress.
Online guided Audio Meditations to guide and support you in your home practice.
Email support in between sessions with Cesare to discuss or elucidate any points emerging during your home practice.
Certificate of completion (issued only if attendance is 75% or more)”
Meditation and mindfulness can offer great benefits but many people fail to engage with the practice, here are some simple rules.
Looking for the three secrets to meaningful meditation?
Traditionally obtaining long lasting results from meditation practice can take years. Famously H.H. the Dalai Lama advised Buddhist meditators to assess their progress over a five year period. This kind of long term investment challenges modern notions of what self transformation might be and how quickly individuals should expect to reach their meditation goals. As such both new and experienced meditators are increasingly looking for help, advice and tips to allow them to maximize the time they spend in meditation. As an experienced meditation practitioner, teacher and now researcher, I have reviewed much of the published evidence to offer you the three secrets of meditation.
The three secrets to successful meditation and mindfulness
Do some research – understand your goals, find a reliable method and teacher.
Start – unless you start you won’t get anywhere.
Keep going – perseverance is probably the most important quality needed in a meditator.
At first sight it might seem that these three ‘secrets’ are generic and not really that helpful, however just pause for a moment to consider them. From my own experience the single biggest mistake people make when they decide that they want to meditate is to not consider fully what they want to achieve and which approach would be most useful. Generally speaking meditation can have a number of short term transient benefits, for example an improvement in self reported well being. But how long do you have to meditate to get the short term benefits and what comes after the initial ‘feel good’ phase? I’m not suggesting for a moment that meditators need to access scientific studies, but you should have some general ideas of what you want to learn and who should be teaching you.
Traditionally the biggest meditation mistake is described as not starting, the benefits of regular meditation practice are so great that not to at least try it is wasted potential. Traditional forms of meditation have been shown to help with everything from smoking cessation to lowering the risks of developing dementia. Once the basic skill of ‘sitting’ has been acquired a whole range of methods become instantly more accessible. Consider that ‘not starting’ doesn’t mean simply never to have tried meditation but also not to have given it a chance. It can take a few sessions to achieve any real benefit, particularly is your mind is typically ‘busy’ and you find it difficult to put down the worries of your day to day life. Many people feel the benefits of meditation after the first lesson, it might take others a bit longer. A good teacher will be able to help if you are unsure about your progress. A simple analogy is that of learning to drive a car, many people pause driving lessons after a few hours training, disheartened by the challenge. There is an initial ‘biting point’ for people at the start of the meditation journey, if you haven’t reached it you haven’t really started to meditate.
Most meditators who practice two or three times a week can gain great benefit. They may work to change negative and limiting behaviours, address mental or physical health problems, feel a bit more comfortable in their own skin and take more control over their thought processes. But progress fluctuates and if you meditate for any length of time sooner or later you will feel like things aren’t moving as quickly as you would like. This impatience is natural and simply reflects resistance to change, many people put their meditation on hold at this point. Sometimes people do return to the practice but this might be many months or even years later. Consider that ultimately regular meditation leads to functional and structural change in the brain, if you don’t maintain the behaviour linked to the change, neural connections may weaken and you can go back to square one. It might feel like you have all that previous meditation related change still inside you but this probably isn’t the case. If it feels like you need a break, a change of practice might be more beneficial than stopping altogether. It should always be stressed that if you think a meditation method is having a negative impact on you, stop it immediately.
With each specific form of meditation a skillful teacher or experienced student will be able to offer advice, but specific help will be linked to your own experience and the nature of the practice. For example some traditional practices are more suited to the morning or evening or are not suitable for beginners or people taking medication. How you sit, breath and when you last ate might influence the quality of your meditation. Consider that most traditional meditation methods have been used by tens of millions of people for hundreds of years so there is a lot of useful information out there.
Mindfulness researchers and practitioners from across the south east are being invited to a one day free event by the Eastern ARC and the University of Kent. The day will be structured in two parts, the morning will be given over to presentations explaining the applications of contemporary mindfulness in different contexts. The afternoon sessions will be workshop driven, focusing on skills training.
The event is free, will be based in Keynes College in Canterbury and is open to students, staff, and external partners.
Like to run? Want to learn mindfulness? A four week course starts this weekend in the Medway towns.
This weekend will see the start of the four week Mindfulness for Runners course in Chatham Kent.
The course will take place at Fort Amhurst, under the guidance of two experienced and qualified meditation teachers Stuart McLeod and Cesare Saguato. The innovative programme has been designed to;
immerse participants in a range of mindfulness skills and practices and their application to running. Participants will be required to commit to a programme of home practice between sessions to support their learning. Session notes will be provided at the end of each meeting including links to recordings of guided meditations.
The course is accessible to runners and meditators of different levels. However all participants should be able to run 5km without frequent stops.
More details, costs, terms and conditions are available from the runzen.co.uk website.
Ethical consumerism. New vegan and vegetarian market in Canterbury, Kent.
I wanted to share the news that a new weekly vegan market is being set up in Canterbury. From the 1st of July 2018 the Kent Vegan Market will convene on the first Sunday of each month. The venue is the North Lane Car Park and the market will open at 11am and close at 4pm. For more details visit the Kent Vegan Festival Facebook page.
As our own network contains many people engaged in compassionate practice, the level of suffering experienced by both humans and animals is an object of positive concern. Non dual compassion isn’t about taking the weight of universal suffering on our own shoulders, rather to start to integrate care for others in a practical and sustainable way. There are many reasons why people may choose not to become vegan or vegetarian. But for anyone interested in compassion for self and other, spending a few moments thinking about the impact of what we eat is probably time well spent.
Compassionate consumerism need not be radical. Any attempt to support the environment, encourage ethical, kind and sustainable consumption is a useful activity.
For more information about veganism you can visit the Vegan society.
News this morning that Canterbury was successful in its bid to bring a medical school to the city has been widely acclaimed. For those that don’t know, the city is an important global centre of education. It boasts three universities, a regional further education college and a wealth of private educational institutions along with some excellent primary and secondary schools. This latest announcement underlines what a great place the city is to live and work in. Teaching meditation here feels like a privilege, there’s always new meditation students, as well as interaction with scholarly Buddhist academics and advanced practitioners.
And yet the numbers of homeless people in Canterbury has never been higher (in living memory), the inequality in living standards is shocking and there are a number of areas described as economically deprived nearby. The local NHS trust is also one of the most lowly ranked in the UK. So what is the real picture? There are opportunities and challenges everywhere, how you view where you live and the people you live with is central to your happiness and wellbeing. If you are not happy with your conditions you need to try and improve them… but the worst option is to be unhappy and not do anything about it.
This is not about blind optimism, don’t ignore the problems and issues in your community, try to contribute to the improvement of your environment. But to denigrate your conditions and to imagine the grass is always greener somewhere else won’t make you feel great with life. You need to find real positives and build upon them. One of the root causes of unhappiness that I encounter in my day to day life is the idea that the conditions aren’t right for development and progress. In reality the conditions to improve things are never perfect, it’s much more a question of making a choice rather than waiting for your problems to resolve themselves.
“find real positives and build upon them”
From the nondual perspective thinking of things constantly as better or worse builds limitations, particularly if you apply this thinking to yourself. Relatively there is no perfect time to meditate, no perfect place to meditate and no perfect meditation practice. You have to work with what you have and progress to where you want to be. If happiness is your goal, start to think about your own happiness and the happiness of others, work towards greater happiness generally and disengage with things that you know create unhappiness or harm.
Nicole Perkins and Cesare Saguato are running a Mindfulness Retreat in February. The venue is Gayles, a beautiful retreat centre in outstanding countryside on the South Downs in the South East of England.
Nicole and Cesare trained to teach mindfulness with Bangor University and Oxford Mindfulness Centre respectively, and are both UK Network registered teachers who run 8-week courses, talks and workshops on mindfulness. Nicole is currently completing a research PhD in compassion at King’s College London and Cesare runs a private psychotherapy practice. They are delighted to come together to offer this retreat.