Practical Mindfulness

//Practical Mindfulness
Practical Mindfulness2018-02-14T13:07:55+00:00

PRACTICAL MINDFULNESS

Have A Different, Better Experience Of Life!

Everybody can learn to manage themselves to have a different, better experience of life. This ranges from functioning more effectively under pressure to being less susceptible to reactive emotions when things don’t go your way. In other words, success becomes more likely, and the journey to success more enjoyable. Mindfulness is the key to this transformation of one’s experience of life.

MINDFULNESS IS about so much more than paying attention while eating raisins and walking. It is the salt in the mix of any personal development journey. It enriches and enlivens anything else you might learn or experience. It provides a path to personal mastery.

Mindfulness can bring you the following benefits:

  • Gain an understanding of your own mind and its habits;

  • Learn a simple method to focus your attention in a relaxed manner;

  • Learn to read situations accurately and make clear decisions based on what matters;

  • Find the clarity and confidence to remain calm no matter what’s going on around you;

  • Develop the time and space to think clearly, even when under pressure.

What is your reason for being interested in mindfulness?

At the core of mindfulness is a meditation practice. Science has shown that meditation is not only about relaxing in the moment in order to reduce stress or perform better; practised regularly over an extended period, it has a positive and lasting effect on outer personality traits.

So if you just use mindfulness to learn a meditation, then, as long as you keep practising, you’ll be doing a lot for yourself.

Most people find meditation difficult because they try too hard to stop their thinking and still their minds. Mindfulness meditations show you that neither is necessary and, in fact, the less you try, the better.

Mindfulness has tremendous, proven benefits in helping people to deal more effectively with stress, reduce anxiety and regulate emotions.

The “state effect” is the short-term benefit (eg. feeling more relaxed, present, etc) that one gets directly after sitting down to meditate. This doesn’t necessarily last and requires a repeat of the practice. The “trait effect” is the lasting effect one gets from consistent, long-term practice. Scientific studies have shown that when distractions are introduced, long-term meditators are less effected, and take less time, or no time, to recover.

The consistent practice of a mindfulness meditation can lead, long-term, to “trait effects”, which means a lasting and stable capacity to remain calm under pressure and be less emotionally reactive.

Taken to its logical conclusion and expanded into all its possibilities, mindfulness is a path to personal mastery.

The three key elements of mindfulness are: awareness (being aware of the present moment, and also of one’s own state or level of reactivity in that moment); being non-judgemental (developing the notion that everything is as it should be and letting go of strong judgements and preferences); being non-reactive (being less emotionally reactive and therefore able to respond appropriately in the moment).

The three key elements listed above are the three stages that anyone goes through during any process of self-development, both at a micro and at a macro level, and so they can be extrapolated into any and every context that humans find themselves in. Therefore, mastering these means mastering one’s self.

Testimonials

“The clear & concise way the [Practical Mindfulness] workshop focused on the essential concepts of mindfulness and broke these down into manageable blocks made it worthwhile for me. It’s a ‘must’  for anyone wanting to understand and apply practical mindfulness in everyday life.” – Fiona

“Your [Practical Mindfulness] workshop equipped me with knowledge and skills that allow me to be present with more clarity, understanding, and regularity. The course was interactive, logical and very inspiring.” – Resia

“I found the [Practical Mindfulness] workshop beneficial and particularly enjoyed the practical focus in a group setting. I have been trying to incorporate more mindfulness on a daily basis for a while now and found that the workshop really helped to both solidify aspects I’d learned and clarified the areas I was vague about.” – Claire

The Practical Mindfulness Program

The Practical Mindfulness program was developed jointly by myself and clinical psychologist Dr Colinda Linde. There is a public and a corporate version. Both consist of a series of six modules that teach the key elements of mindfulness and show you how to apply them in a range of different contexts. The modules are detailed in the table below.

The Modules

Module 1 |  Introduction to Practical Mindfulness

Know what mindfulness is and how it can benefit you. You will walk away with a simple practice that can be used anytime, anywhere.

Outcomes
+ Gain an understanding of your own mind and its habits;
+ Learn a simple method to focus your attention in a relaxed manner;
+ Learn to read situations more accurately based on what’s real and what’s relevant;
+ Find out how to ground and presence yourself no matter what’s going on around you.

Module 2 | Emotion Regulation & The Red Zone

Learn a mindfulness-based practice that will enable you to manage and direct your emotions in a way that is purposeful and constructive.

Outcomes
+ Gain an understanding of your own emotions and how they work;

+ Learn to identify your triggers and know when you are in the “red zone”;
+ Know what to do when are you are experiencing high levels of emotion;
+ Be better able to regulate your responses to emotion.

Module 3 | Stress & Building Resilience

Learn to apply your mindfulness-based practice to stressful situations and thereby recover more quickly and build resilience.

Outcomes
+
Gain an understanding of the key determinant of stress from a mindfulness perspective;

+ Learn to identify your own “red flags” for when you are entering the stress zone;
+ Develop your own sustainable quick-recovery response plan;
+ Be able to harness the upside of stress and stay focused when the going gets tough.

Module 4 | Complexity and Decision-Making

Learn a mindfulness-based practice that will enable you to read situations accurately and make clear decisions based on what matters!

Outcomes
+
Gain an awareness and understanding of your dominant decision-making style;
+ Learn to self-observe and balance the head, heart and gut while making decisions;
+ Be able to distinguish between what matters and what doesn’t matter;
+ Learn how to manage uncertainty and deal with paradox.

Module 5 | Presence & Flow for High  Performance

Learn a mindfulness-based practice that will enable you to develop presence in a way that can activate and sustain the flow state.

Outcomes
+ Gain an understanding of the power of presence and the nature of flow;

+ Learn how to recognise – and how to activate – the state of flow;
+ Learn to integrate “making happen” versus “letting happen”;
+ Discover the main obstacle to remaining in flow when you find yourself in flow.

Module 6 | Authentic Being & Relating

Learn to integrate your mindfulness-based practices in a way that can lead to a more authentic way of being and relating to others.

Outcomes
+
Gain an understanding of the link between presence and authenticity;
+ Learn how to generate authenticity from presence;
+ Learn to apply mindfulness principles and practices to the relating context (work, personal and public);
+ Start to develop an authentic personal or leadership brand based on presence.

Public Workshops

The Practical Mindfulness public workshop series consists of six modules over four to six months.

Option 1:  Saturdays @ 09h00-11h00
Module 1: 3 February 2018
Module 2: 17 February 2018
Module 3: 10 March 2018
Module 4: 5 May 2018
Module 5: 26 May 2018
Module 6: 9 June 2018

Option 2: Tuesdays @ 18h00-20h00
Module 1: 6 February 2018
Module 2: 20 February 2018
Module 3: 13 March 2018
Module 4: 8 May 2018
Module 5: 29 May 2018
Module 6: 12 June 2018

The above are repeats: there is a weekday and a weekend stream. 

Venue: Premier Health Centre, 13 Mackay Ave, Randburg
Price: R350 per module = R2,100
Book for all six modules NOW and get one module free! (R 1,750 instead of R2,100 – SAVE R350!)

BOOK NOW!

Corporate Program

The Practical Mindfulness corporate program consists of a series of six two-hour nano-sessions, run fortnightly, for groups of 25-40 at a time.

Research shows that 25% of employees in South Africa have been diagnosed with depression. Many of these report having too many competing priorities and not knowing how to cope, plus increasing complexity and anxiety about the future.

Research shows that 25% of employees in South Africa have been diagnosed with depression. Many of these report having too many competing priorities and not knowing how to cope, plus increasing complexity and anxiety about the future.

The key to performance in a world of complexity is knowing how to simplify!

Support your people to develop mindfulness-based practices that suit their busy lifestyles and which can enable them to remain calm, stay focused and make the best decisions in any situation!

Modules and Outcomes as per the table above.

ENQUIRE NOW!

The Practical Mindfulness Co-Founders

NEIL BIERBAUM

“I trained in Consciousness Coaching and I have practised and taught meditation for more than 20 years – including vipassana meditation for the last 10 years. When I looked at mindfulness, I saw that it dovetailed perfectly with everything I was teaching, and that it could be so much more than it was.

“I have seen how many of my clients are looking to manage the enormous stress and increasing complexity in their work and personal lives and make sure they achieve their potential in an uncertain world, and I saw the opportunity for mindfulness to address this in a comprehensive way.

“I also learned that mindfulness had been adopted by the evidence-based behaviourist school of psychology, and so teamed up with leading Cognitive Behavioural Therapy (CBT) specialist Dr Colinda Linde to develop the Practical Mindfulness program.”

DR COLINDA LINDE, M.A Clin Psych; D.Litt et Phil

“I have been a clinical psychologist since 1993 and I am the current chairperson of the South African Depression & Anxiety Group (SADAG). I specialise in Cognitive Behavioural Therapy (CBT) for anxiety disorders (panic, social phobia), and work extensively in the areas of stress management, work-life balance, sleep issues, assertion and mindfulness. I also practise and teach meditation and founded the self-help CBT website thoughtsfirst.com.

“I first encountered mindfulness in Boston in the early 90s and was amazed that it should be so prevalent at the home of evidence-based behavioural psychology. Since then I have studied the volumes of scientific research, and witnessed first-hand in my own practice, how much mindfulness can enhance the impact of CBT on mood disorders, stress, emotion regulation and general functioning.

“Combining forces with Neil to create the Practical Mindfulness program was a no-brainer.”

Try These Meditations!

Try these two meditations that you can purchase and download.