"It ended too fast! - would love to carry on doing sessions. ... I enjoyed it too much"
"The tutor has some great first-hand knowledge and experience in the practice"
"Mini retreats are a great way to refresh and deepen your mindfulness practice"
" As someone who suffers from anxiety mindfulness has allowed me to manage my stress and feelings of panic a lot better"
previous arrow
next arrow
Slider

A Mindfulness Practice Day  

Sunday March 21st – 4 drop-in (online) sessions throughout the day

About the day

Practice days are a great way to refresh and deepen your mindfulness practice. This “flexible” version allows you to choose how much you want to extend your experience. You can decide to join in all of the sessions, and make it a mini retreat, or you can come along to just one or two during the day.

It’s suitable for people who have already learned to meditate, rather than complete beginners. Most of the practices will be familiar to you but perhaps a little longer. Walking mediation is taught and included in some sessions. You can do walking practice indoors or go outside if you wish.

The encouragement is to make the periods in-between each session part of a “mindful” day. So you might, for example, arrange to be on your own, but only if you feel comfortable doing that. Perhaps you could make sure you don’t need to go out shopping, or decide to have a break from social media and TV for the day?

These breaks between sessions can be use for informal practice like cooking mindfully and eating mindfully. Taking your time to appreciate each activity during the day and savouring your experience.

Practising with a group, even online, can be an encouraging experience. Although the focus is on practice rather than chat, a camaraderie often builds up over the day. In the evening session there is an opportunity to share experiences of the day with other participants before concluding with a final sitting meditation.

I hope you decide to join in.

The tutor

Bob Chase has been teaching meditation for 14 years and Mindfulness Based Stress Reduction (MBSR) since training with the Bangor University Centre for Mindfulness Research and Practice in 2014. He first learned to meditate over 25 years ago. Bob has been leading Mindfulness classes for QMUL staff and students since 2019, as part of a partnership with St Benet’s Chaplaincy.

Bob founded Mindful in the City (MITC) in 2014 with Dr Laura Madeley. MITC partners now work in many settings including: universities, businesses and charities. Bob follows the BAMBA Good Practice Guidelines for Teaching Mindfulness-Based Courses

His day jobs have included: management of digital teams, arts management and co-ownership of two internet companies. He also runs a floating arts venue alongside teaching mindfulness.

Readiness

Mindfulness is a great tool for people who want to find ways of working with stress more effectively and increasing their overall level of awareness and well-being. It gently encourages moving towards experiences, including difficulties, in order to be able to work with them more skilfully. This can be challenging as well as rewarding.

If you have a current mental health issue such as clinical depression or PTSD, or are in a period of major life challenge such as recent bereavement, active substance addiction or trauma, a day of Mindfulness Practice may not be right for you at this time.

If you have any concern about your circumstances please contact Bob initially by email: bob@mindfulinthecity.co.uk. Bob will get in contact to discuss the best option for you. All information you share will be treated in strict confidence. In some circumstances he may suggest you do NOT take part in the day.

Booking & Fees

Fees: 1-2 sessions £12, 3-4 sessions £24 (QMUL staff and students no charge)

1: Please read the notes on preparing for the day

2: Please register your interest by completing our form

You will receive confirmation of your place by email within a few days. Payment (online) will be requested at point of confirmation.

The programme

08:00 – 08:40 – Early morning session

welcome (5 mins)
guided mindful movement practice (15 min)
sitting practice – mindfulness of breathing (20 min)

Mindful breakfast break

10:00 – 11:15 – Morning session

guidance on mindfulness meditation practice (20 mins)
walking meditation instruction and practice (30 min)
sitting practice (20 mins)
mindful eating guidance (5 mins)

Mindful lunch and relax

15:00 – 16:00 – Afternoon session

guided sitting practice (20 min)
walking practice (20 min)
body scan practice (20 min)

Mindful supper break

19:45 – 20:45 – Evening session

guided sitting practice (15 min)
reflecting on the day together (30 min)
final sitting (10 min)

Recent clients for the First Steps online coursewwq

Comments on our teaching

“As a teacher, Bob is clear, gentle and encouraging. He is a good role model for the state of compassionate attentiveness that we are trying to attain” (Feb 2021)

“I highly recommend this course. It is very well structured and well-paced. Bob is a very experienced practitioner and teacher. He is supportive in a very open way” (Dec 2020)

“An excellent way to find tools that allow you to keep your feet on the ground and stop you getting blown about by life!” (Nov 2020)

“Bob gently and patiently guiding us through the exercises: calming in itself”

“I hadn’t realised how little I knew myself until this course. Thanks to the amazing teaching and insightful exercises and discussions, I was able to be more honest to myself about my feelings and thoughts”

Recent MITC clients 

If you are interested in offering this class within your organisation, please contact us directly via chat or info@mindfulinthecity.co.uk