Archive for the ‘Compassion’ Category

Mindfulness and compassion: Sunday sessions with Susan Chan

Mindfulness and compassion:

Sunday sessions with Susan Chan

It is vital that you manage to spare a little time each week for yourself. Now is a perfect time without interruption or distraction, when you can relax and complete an MOT check-up for your mind and body. Make that commitment for well- being and health.

During the year, Susan is re-running her regular monthly mindfulness and compassion sessions. Check with her the date of the next sessions (which normally run between 13.00 and 16.00).

Posted in: Compassion, Mindfulness, Relaxation
January 6th, 2017 Share On Twitter Share on Twitter Share On Facebook Share on Facebook

Mindfulness in 20 minutes. A guide for beginners by Susan Chan and Ian Geddes

‘Bitesize Mindfulness’ in 20 minutes. A guide for beginners

Mindfulness is

  • a skill that can help you to relax
  • a skill for health and well-being
  • a skill to sooth and calm the mind

A skill that can be introduced in a few sessions and be with you for the rest of your life

Mindfulness, a meditation technique aimed at focusing the mind on the present moment, produces measurable improvements in symptoms of anxiety and depression, alleviate feelings of stress and enhance quality of life.

So what is mindfulness, and how does it work? Mindfulness aims to achieve a relaxed, non-judgmental awareness of your thoughts, feelings and sensations by direct knowing what is going on inside and outside us, moment by moment. In everyday life, mindfulness is about learning to direct our attention to our experience as it unfolds, rather than ‘living in our heads’.  The challenge is that the pace and stress of modern living leaves us caught up in a stream of thoughts and feelings, trapped in past problems or overwhelmed by future anxieties. By connecting with the present moment, calmly observing our thoughts, feelings and sensations so as to become more directly aware of them, mindfulness practitioners become more able to manage our stresses and challenges.

So how do you do it? First, by becoming more aware of the world around you: switching off your auto-pilot to be aware of your thoughts and feelings, wake up to the physical sensations of things around you. I recommend a set period every day of formal mindfulness practice. The techniques sound simple enough: sit in a quiet place, deep-belly breathing, pay attention to your body, train the mind to observe, focus and filter. In fact, setting aside 15 to 20 minutes a day is often tough, and stopping the mind wandering even tougher, but though practise it becomes easier. We have courses that can help you and have our own range of mp3 downloads that can assist you.

Posted in: Compassion, Mindfulness, Relaxation, Stress Management
January 4th, 2017 Share On Twitter Share on Twitter Share On Facebook Share on Facebook

‘Living the Dream’: Dealing with Stress: Ian Geddes and Susan Chan

Living the Dream. Dealing with Stress

Stress can affect us all in different ways.
A little stress is good. It increases the levels of hormones flooding through the body and this improves thinking performance. Too much of it is bad. In the animal world we talk about the ‘fight’ or ‘flight’ response’. But there is a point where stress levels increase beyond the body’s ability to deal with it and performance drops quickly and people face ‘burnout’.
So how can we be strong and be able to overcome all the negative aspects of stress?

Relaxation and the Mind: Have you ever noticed how it seems as if your brain won’t switch off? Also, your ‘inner voice’ is constantly nagging, criticising you and you can’t get to relax. You can use a combination on modern psychological techniques and relaxation methods to improve your general feelings of happiness and motivation.
Tips on dealing with stress
When you are under stress, stop what you are doing and apply any of the following:

  • Stop worrying about the future, think about today. You can influence the future, but stop worrying about things you have no control over
  • Ask yourself, what is the worst thing that can happen? It may not be so bad
  • Remind yourself that you are hurting your body. Take ten minutes out
  • Do not let the trivia get to you. It is trivia!
  • Laugh at yourself. Make decisions and act on them. Share your fears and tears with someone close to you
  • Return to the sources of stress and act on them
  • Cut back on the caffeine
  • Listen to music
  • Exercise
  • Watch what you eat
  • Practise a range of relaxation exercises including mindfulness techniques, visualisation and deep breathing exercise
  • Remember that it is easier to overcome the symptoms of stress with a ‘healthy body and a healthy mind
  • Listen to our mp3 downloads

One of our courses for individuals and groups is that of ‘Stress Management’

Over the day we cover many issues:

  • Understand the effects of stress (physical, emotional and psychological)
  • Recognise the signs and symptoms of stress
  • Psychological responses to stress.
  • However the bulk of our time is spent on the techniques and strategies to deal with:
  • Challenges of life and work
  • Developing a positive self-image
  • Challenging negative thoughts, behaviours and attitudes
  • Applying practical mindfulness and relaxation techniques and motivational skills to remain positive

Posted in: Compassion, Happiness, Mindfulness, Relaxation, Stress Management
December 19th, 2016 Share On Twitter Share on Twitter Share On Facebook Share on Facebook

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