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Mindfulness For Life (MBCT-L)

vision: each week is a little header bar and 

  • Explore the importance of staying present by tuning into physical sensations rather than being caught in constant thought
     

  • Practice using body sensations (e.g., feet, sitting, hands, breathing) as "anchors" to stay grounded in the present moment
     

  • Reflect on how awareness of the body during speaking and listening can help us remain more present in daily interactions
     

  • Home practice: Continue with the body scan meditation to cultivate a friendly, non-judgmental awareness of the body

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  • Practice focusing on the breath and body to anchor yourself in the present moment and gather a scattered mind
     

  • Learn and apply the 3-Step Breathing Space to shift from "automatic pilot" to mindful awareness
     

  • Explore how mindful movement builds on the body scan practice by bringing awareness to body sensations in both movement and stillness
     

  • Reflect on how mindful awareness can help recognize unhelpful thought patterns and promote self-care through acceptance of limits

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  • Definition of mindfulness: cultivating present-moment awareness with curiosity and kindness
     

  • Understanding the contrast between living on "automatic pilot" and fully experiencing the present
     

  • The impact of mindfulness on breaking unhelpful habits and reacting less automatically
     

  • Experiencing mindfulness through exercises for day-to-day activities

  • Explore how we typically react to difficult experiences: tuning out, holding on, or trying to avoid them
     

  • Explore how we typically react to difficult experiences: tuning out, holding on, or trying to avoid them
     

  • Use the 3-Step Breathing Space to respond mindfully to challenges rather than reacting impulsively
     

  • Practice sitting meditation to notice when attention drifts and gently return to the present moment, building the ability to respond skillfully in everyday life

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  • Learn to approach difficulties with kindness and care, rather than reacting negatively
     

  • Practice the "befriending" technique, using phrases like “safe and well” to cultivate goodwill toward ourselves and others
     

  • Explore how incorporating kindness into the 3-Step Breathing Space transforms how we experience challenges
     

  • Understand how shifting from avoidance to approach increases openness, creativity, and reduces stress
     

  • Practice focusing on the breath and body to anchor yourself in the present moment and gather a scattered mind
     

  • Learn and apply the 3-Step Breathing Space to shift from "automatic pilot" to mindful awareness
     

  • Explore how mindful movement builds on the body scan practice by bringing awareness to body sensations in both movement and stillness
     

  • Reflect on how mindful awareness can help recognize unhelpful thought patterns and promote self-care through acceptance of limits

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  • Reflect on how you spend your time and whether your choices support your well-being and that of others
     

  • Identify activities that nourish ("N") or deplete ("D") your energy and mood, and explore how to increase "N" activities and reduce "D" ones
     

  • Learn to approach both nourishing and depleting activities with mindfulness, being fully present to enhance well-being
     

  • Establish daily habits of self-care, such as physical exercise, to create a foundation of support for handling stress and difficult times
     

  • Explore the benefits of awareness and acceptance in responding mindfully rather than reacting impulsively to life's challenges
     

  • Learn how to skillfully take action when possible, or practice accepting difficult situations that can't be changed with spacious and kind awareness
     

  • Use the Serenity Prayer as a guide to develop serenity, courage, and wisdom in managing what we can and cannot change
     

  • Understand the importance of daily mindfulness practice, even brief, to sustain the benefits of mindfulness and build resilience over time
     

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Next Cohort:
April 2025 

Cost: 
500 SGD/CAD 
per person
J
 

F

 

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

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Image by Toa Heftiba

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