Everyone of us already has the seed of mindfulness, the practice is to cultivate it

-Thich Nhat Hahn

8 week Mindfulness training

Winter Edition 2023

at Moagem in Aljezur

Monday morning 11.30 - 14.00 hrs

Starting Jan. 30

Continuing: Feb. 6, 13, 20, 27

March. 6, 13, 20

8 week Mindfulness for Life training

The 8 week Mindfulness for Life training (also known as MBCT-L / MBSR) is a well-established and scientifically-proven program. If you would like to learn to be less occupied by the mind and thinking, look for different ways to move through difficulties and would like to learn a way to support your overal well-being, mental health and feelings of calm and joy, then this training is for you.

How does it work?
The purpose of a mindfulness training is to bring you more in the present moment, with full awareness, without judgment.
During the training you will practice to be more aware of the experiences in your daily life. This will make your life more interesting and alive. On the other hand it also means that you will be more aware of the difficult and unpleasant parts of your life. We will practicing developing a milder sense, a calmer mind and learning to give space to unpleasant feelings.
At the same time we will be practicing to bring our awareness to the present moment, through which we can cultivate the ability to let go. You will learn to be more aware of your boundaries, your stress signals and will cultivate the ability to react differently to thinking patrons that can lead to anxiety, fear, stress and moody feelings.
This all might sounds easy, but in reality it is not as easy as it likes. Often our bodies and minds are at totally different places. Many times we miss the uniqueness of a single experience because of this. In a mindfulness training you will practice with different kind of exercises through which you will learn to recognize your automatic pilot & patrons. Also you will practice in learning to shift your awareness from the doing modus to a being modus.

Stress reduction

A mindfulness training is also used to learn to cope differently with stress and anxiety. In our lives we often experience a lot of stress. In the mindfulness training we will research and discover explicitly how we react to stress. Also we will experiment with different, healthier ways of dealing with stress and tension.
Finally, mindfulness can help to deal with physical or psychological problems.  When certain problems are already there for a longer period of time, we have often created an automatic way of dealing with them.
 In the mindfulness training we will try to experiences new possibilities of dealing with these problems. The first step in this process is to open up to what is and to let go of expectations. If you practice this more and more, you will notice that attention and allowing for problems to be there, will create space. Space to look at difficulties from a different perspective and possibly find more skillful ways of dealing with them.

Content of the 8 week Mindfulness Training
The Mindfulness for Life training consists out of 8 sessions of 2,5 hours, each focusing on another topic.
Week 1:           Waking up from automatic pilot
In the first session we will discover and investigate our automatic pilot & habitual patterns in different ways.

Week 2:            Another way of being: keeping the body in mind
We practice ´keeping the body in mind´to discover a different kind of knowing.

Week 3:            Gathering the scattered mind
The third session will focus on the breath as anchor and aid for our practice.

Week 4:            Recognising Reactivity
We will discover that when we become more aware of our full sensory experience, we find the possibility of freeing ourselves from habitual, automatic ways of reacting, so that we instead, respond in more skillful ways.

Week 5:            Allowing and letting be
In the fifth session we deepen ourselves in accepting things that we can’t change. Opening up to a deep understanding of how things really are.

Week 6:            Responding skillfully: thoughts are not facts
The sixth session will cover our ‘thinking’. Discovering deeply how we are led by our thoughts and how we can find space and freedom.

Week 7:            How can I best take care of myself?
The seventh session will focus on caring for ourselves. We look into what is nourishing for us and what is not.

Week 8:            Mindfulness for life?
In the last and eight session, we look into integrating mindfulness in our daily life and being.
During the full 8 week course there are a few theme’s that will return in every session. These theme’s are: 

  • Opening up to what is, seeing what is really there, even if this is difficult
  • Creating a mild, kind & curious attitude towards everything you experience
  • Connection to your inner power & wisdom

What does the training look like?
The training is based on the 8-week MBSR/MBCT-L training developed by Jon Kabat Zinn and Segal, Williams and Teasdale.
The training consists out of:

  • 8 sessions of 2,5 hours
  • Awareness exercises
  • Mindful practices
  • Mindful movements
  • Cognitive exercises
  • +/- 30 min. daily home exercises
  • 100+ page mindfulness manual 
  • recorded audio exercises

What is needed to follow a Mindfulness training?
The setup of this 8 week training is to learn by experience. We don’t just assume for things to be as they are, or adopt a theory. We learn by experience and practice. There will be enough space for sharing your experiences. This way we learn and discover what is ‘true’ for us.

Home practice

A mindfulness training is a deep discovery and research. We expect of you that most of this is done at home with the support of the workbook and audio exercises. This will ask about 30 to 45 minutes a day, 6 days a week for the period of the training.
Almost everybody finds it extremely difficult to make time for these practices in our often busy lives. But, your practice at home is an essential part of the training. If you think this is not possible for you at this moment in your life, we advise you to start the training at another time.

It helps when you start the training without any expectations or ideas. You probably wish and hope the training will help you with situations that you are dealing with in your life. Maybe you can agree with yourself that at the end of this mindfulness training, you will evaluate what it has brought you. Until that time have an open mind in following the training.

In the mindfulness training you will often be invited to be present with unpleasant feelings or situations. Especially in the beginning this can make you experience these feelings more intens. This is normal and will change. After a couple of weeks most people experience more lightness in these unpleasant situations. If at any point situations become to heavy for you, please share this with your trainer.

Price, dates & location

We need a minimum of 4 persons to start the training.
The exchange for the training is 200 euro's (regardless if you miss out on a session or not)
Price include: Eight live 2,5 hours sessions, weekly emails and updates, weekly home practices, audio exercises and a 100+ page training manual.

If 200 euro is not affordable for you, let us know and we will look into options.

(If you miss out on a session I will update you via email and if wished for, we can be in touch by phone for a check in. You can continue to follow the program by the workbook I provide and the instructions received via email.
To show your commitment to this program, please respect a down payment of 50 euro’s after signing up.
If we don´t reach the minimum amount of sign ups the down payment will be returned. 

Note: I do not have a refund policy. If because of unforeseen circumstances you can not finish the training, while already joining, you will receive a discount on the next training you can attend or we come to a personal agreement.
After signing up you will receive a questionnaire, and we will have a intake over the phone before the start the course. 
​Note: The intake over the phone is an important mean for me to get to know you and hear about your motivation and background. If for any reason i think my training skills will not meet the request of your participation i will inform you after the intake.

Location & Dates

8 week Mindfulness training, winter edition 2023 at Moagem, Aljezur, Portugal

Monday morning 11.30 - 14.00 hrs

Starting Jan. 30

Continuing: Feb.  6, 13, 20, 27, Mar.. 6, 13, 20