Finding Peace in a Frantic World
(MBCT-F)
8-Week Online Course
8 x 90-min sessions
Mindfulness: Finding Peace in a Frantic World (‘Finding Peace’ for short) is a course designed to cultivate mindful awareness of our body, emotions and mind so that we can live our lives with a greater sense of wellbeing, kindness and resilience to life’s ups and downs. It is an evidence-based course, developed in the light of research at Oxford University and other leading research centres.
About Your Facilitator
Anuj is an integrative therapist (qualifying), yoga teacher, and the meditation lead at Healthy Gamer—one of the largest, online mental health organisations in the world. He has trained in mindfulness-based cognitive therapy and teaching with the Oxford Mindfulness Foundation/Centre. He has been practicing various forms and traditions of mindfulness, meditation, and psychosomatic practice for a decade.
Course Plan
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Mind-Body Connection: Learn how the body helps to ground and anchor your attention away from mental distractions
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Body Scan Practice: Explore how to tune into bodily sensations to increase awareness and reduce stress
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Mindful Living: Apply mindfulness to daily activities like walking, eating, and routine tasks.
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Gratitude Practice: Cultivate appreciation for small things in life through a simple daily exercise
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Integrating Mindfulness: Practice mindfulness in daily activities like walking, work, or creative tasks.
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Recognising Reactivity: Learn how to respond skilfully to difficult emotions and situations rather than reacting automatically.
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Mindful Stretching: Use Yoga-based mindful stretching to connect body awareness with the mind, supporting relaxation and self-care.
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3-Step Breathing Space: Practice this technique to anchor your attention and bring mindfulness to moments of stress or discomfort.
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Mindfulness: Awareness by paying attention, nonjudgmentally, in the present moment.
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Auto-Pilot: Recognise when you’re mindlessly going through daily routines.
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Breath as an Anchor: Use breath to stabilize the mind and body.
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Home Practice: Daily breath meditation, mindful eating, and awareness of routine activities.
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Relating to Thoughts: Learn how to observe thoughts as mental events, not facts, and reduce their power over your emotions and actions.
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Sounds and Thoughts Meditation: Practice observing thoughts and sounds without judgment or reaction.
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Mindful Response: Develop skills to respond thoughtfully to negative thoughts and emotions instead of reacting impulsively.
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Home Practice: Daily breath and body meditation, sounds and thoughts meditation, and mindful practice during frustrating situations.
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Turning Towards Difficulties: Learn to approach challenges with acceptance, rather than reacting impulsively.
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Exploring Difficulty Meditation: Use the body as an anchor to work through difficult thoughts and emotions without becoming entangled.
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Acceptance and Allowing: Cultivate awareness and acceptance of discomfort to respond skilfully, rather than react.
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Practicing Kindness: Learn how kindness toward yourself and others transforms stress into openness and happiness
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Befriending Meditation: Practice self-compassion with guided phrases to support well-being and ease.
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Action Step with Breathing Space: Use mindfulness to identify what you need and take small, meaningful actions to care for yourself.
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Random Acts of Kindness: Perform simple, unprompted acts of kindness for others, noticing the impact on your mood.
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Nourishing vs Depleting Activities: Learn to recognise what energise and drains you, and how to balance these in your daily life.
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Taking Care of Yourself: Reflect on how you spend your time and make mindful choices to support well-being
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The Exhaustion Funnel: Understand how neglecting nourishing activities can lead to burnout and exhaustion.
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Mindfulness in Everyday Life: Learn how to weave mindfulness into daily routines, from waking up to going to sleep.
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Reflecting on Key Themes: Revisit important lessons from the course, including mindful breathing, body awareness, and kindness.
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Sustaining Mindfulness Practice: Develop a plan to integrate mindfulness practices into your life for long-term well-being
