Finding Peace in a Frantic World
(MBCT-F)

vision: each week is a little header bar and

Mind-Body Connection: Learn how the body helps to ground and anchor your attention away from mental distractions
Body Scan Practice: Explore how to tune into bodily sensations to increase awareness and reduce stress
Mindful Living: Apply mindfulness to daily activities like walking, eating, and routine tasks.
Gratitude Practice: Cultivate appreciation for small things in life through a simple daily exercise

Integrating Mindfulness: Practice mindfulness in daily activities like walking, work, or creative tasks.
Recognising Reactivity: Learn how to respond skilfully to difficult emotions and situations rather than reacting automatically.
Mindful Stretching: Use Yoga-based mindful stretching to connect body awareness with the mind, supporting relaxation and self-care.
3-Step Breathing Space: Practice this technique to anchor your attention and bring mindfulness to moments of stress or discomfort.

Mindfulness: Awareness by paying attention, nonjudgmentally, in the present moment.
Auto-Pilot: Recognise when you’re mindlessly going through daily routines.
Breath as an Anchor: Use breath to stabilize the mind and body.
Home Practice: Daily breath meditation, mindful eating, and awareness of routine activities.

Relating to Thoughts: Learn how to observe thoughts as mental events, not facts, and reduce their power over your emotions and actions.
Sounds and Thoughts Meditation: Practice observing thoughts and sounds without judgment or reaction.
Mindful Response: Develop skills to respond thoughtfully to negative thoughts and emotions instead of reacting impulsively.
Home Practice: Daily breath and body meditation, sounds and thoughts meditation, and mindful practice during frustrating situations.

Turning Towards Difficulties: Learn to approach challenges with acceptance, rather than reacting impulsively.
Exploring Difficulty Meditation: Use the body as an anchor to work through difficult thoughts and emotions without becoming entangled.
Acceptance and Allowing: Cultivate awareness and acceptance of discomfort to respond skilfully, rather than react.

Practicing Kindness: Learn how kindness toward yourself and others transforms stress into openness and happiness
Befriending Meditation: Practice self-compassion with guided phrases to support well-being and ease.
Action Step with Breathing Space: Use mindfulness to identify what you need and take small, meaningful actions to care for yourself.
Random Acts of Kindness: Perform simple, unprompted acts of kindness for others, noticing the impact on your mood.

Nourishing vs Depleting Activities: Learn to recognise what energise and drains you, and how to balance these in your daily life.
Taking Care of Yourself: Reflect on how you spend your time and make mindful choices to support well-being
The Exhaustion Funnel: Understand how neglecting nourishing activities can lead to burnout and exhaustion.

Mindfulness in Everyday Life: Learn how to weave mindfulness into daily routines, from waking up to going to sleep.
Reflecting on Key Themes: Revisit important lessons from the course, including mindful breathing, body awareness, and kindness.
Sustaining Mindfulness Practice: Develop a plan to integrate mindfulness practices into your life for long-term well-being

Next Cohort:
April 2025

Cost:
500 SGD/CAD
per person
J

I do offer subsidised rates to lower-income individuals, unemployed individuals, etc... please email me.

Interested in the course? Join the waitlist by clicking below