This course is a deep dive into Mindfulness. Neuroscience research suggests after an 8 week course such as this one you can expect positive neurological changes in the brain. Discover the benefits of mindfulness yourself with this well supported course.
Samantha Spafford, Principal Psychologist and Director of PMW
Psychologist
Samantha Spafford
Sam has been a practicing psychologist for 9 years and specialises in Positive Psychology, Cognitive Behaviour Therapy, ACT, Mindfulness and Online Services. Five years ago Sam set up Positive Mind Works an Online Psychology Service. She now supervises a team of psychologists and helps to match clients with the right clinician.
Week 1 Mindfulness: The What and Why of Mindfulness
What and Why of Mindfulness. Week 1 Video Lesson
Mindfulness of Breath (with music)
Mindfulness of Breath (without music)
Intentions
Practice Log
Session 1 Worksheet
Freiburg Mindfulness - 1st
Frieburg Mindfulness Questionnaire
3
Week 2: Shifting gear, moving out of auto-pilot and back into the drivers seat.
Week 2 Video Lesson
Body Scan Audio Meditation 20min
Raisin Exercise, audio meditation 5 mins
Mindful Mouthfuls
Session 2 Worksheet
4
Week 3: An answer to our negativity bias, taming the reactive mind
Week 3 Lesson
Sitting Meditation
Sitting Meditation Reading by Jon Kabat Zinn
Hole in my sidewalk.
Session 3 Worksheet
5
Week 4: Making space for feelings
Week 4: Making space for feelings
Session 4 Worksheet
One Minute Meditation
One Minute Meditation Written Guide
Mindful Movement or Hatha Yoga
Freiburg Mindfulness - 2nd
Freiburg Mindfulness Questionnaire Score
Feedback Survey
6
Week 5: Becoming masters of our own inner world
Week 5 Video Lesson
Expansion Audio Guide
Responding to Difficulty by David Potter
Session 5 Worksheet
7
Week 6: Mindful communication
Week 6 Video Lesson
Week 6 Mindful Communication Worksheet
A quote I like!
Communication Log
Optional Activity Mindful Listening With a Loved One
8
Week 7: Wholehearted living. Loving Kindness and Self Compassion
Week 7 Video Lesson
Session 7 Notes
Loving Kindness Meditation Log
Loving Kindness Meditation
9
Week 8: Continuing your practice.
Week 8 Video Lesson
Feedback Survey
S1.7 Freiburg Mindfulness
Session 8 Worksheet
Freiburg Results
Pricing options
Choose an option from the three below. First option is for an individual and gives 6 months access to the course. Second option includes monthly 1:1 sessions with Sam to implement mindfulness fully in your life. Third option is for employers to offer all their employees subscription to the mindfulness course.
Mindfulness improves our physical, mental and emotional wellbeing.
There is no longer any doubt. Mindfulness works. Regular Mindfulness practise plays a preventative role in the occurrence of chronic disease. It is also known to have a positive impact on weight and disordered eating. People who meditate are better able to regulate their emotions without using food and thereby eliminating ‘emotional eating’.
Mindfulness creates structural changes in parts of the brain associated with compassion, self-awareness and self-esteem.
Mindfulness allows us to regularly step back from situations and reflect. It leads to greater acceptance, less judgement and less reactivity. Start the mindfulness course and discover the many benefits.
I want to make sure you make the most out of this course and mindfulness as a whole. Enrolling in the PMW Mindfulness Course will also grant you immediate access to the following bonus ebooks.
EBook. Bonus Offer 1- The Power of Mindfulness
Learn exactly what mindfulness is and how simple it can be. You can get started straight away with these simple exercises. This e-book complements the course well.
Ebook. Bonus Offer 2- A Mindful Moment.
This ebook is written by a therapist specialising in mindfulness. Here you will find access to a whole host of mindfulness techniques giving you plenty to choose from.
Join Now
Sign up today to get immediate access to the 8 Week PMW Mindfulness Course plus the 2 Bonuses!
I can’t stop my mind from wandering. I don't think I can meditate?
It is really important to explain that mindfulness meditation is not designed to ‘clear your mind’ . You may have heard from popular media that to meditate you need to clear your mind and create some kind of blank canvass. Experiencing an absence of thoughts is definitely not our aim in this course. And in fact trying to stop your thoughts often creates distress and even more internal chatter.
Mindfulness meditation is focused on enhancing your awareness and non judgemental acceptance of your present moment (internal and external sensations). If you have a wandering mind then your job is to notice your wandering mind and accept that today, right now, your mind is wandering.
Every time you notice your mind has wandered this is a success! You have had a moment of mindfulness. Noticing your mind had wandered requires mindfulness. Well done, thank your mind and gently turn your attention back toward the task you were working on.
How do I know if this course is right for me?
This course is hugely interactive, if you are looking for a practical course that you can get stuck into/ at your own pace/ but with plenty of support.... Then Yes! this course is for you. You will be invited to submit questions and attend our Facebook question and answer sessions. Upon submitting your 8 x weekly log reflections you will receive an individualised certificate to reflect your completion of the course. It is a huge achievement and we want to help you to celebrate it. Please note this is not an MBSR certificate or a qualification to teach mindfulness yourself. For further information on either of these please get in touch.
What if I experience a strong negative emotional reaction?
This is the benefit of enrolling in a supported course such as this one with registered psychologists on hand. In the very unlikely event of experiencing a negative emotional reaction then please pause your mindfulness practice and get in touch with Principal Psychologist Samantha Spafford. She will be happy to work with you to move past any obstacles safely and well supported.
I am an experienced meditator, can I complete the course sooner ?
Even experienced meditators find they benefit from completing this course as it is intended... in the 8 week format. We encourage you to be open minded to see what new discoveries you will find during this course despite your previous meditation experience.
Help, I keep falling asleep when I try to meditate.
Accidently falling asleep while meditating is not uncommon. Often when people are discovering mindfulness they are searching for answers to being over busy and/or ineffective with their time. It is no wonder that the moment they try to stop still they are vulnerable to heavy lids and sleep.
You can always try the following steps to help you to stay awake throughout your meditation. Avoid lying down, rather try meditating sitting upright on a chair, if you are still falling asleep, slide forward on your chair so that your back is not resting on anything. You will find it very difficult to fall asleep in this position! If you continue to fall asleep then its not the end of the world and you must desperately need the sleep! If this continues to be a problem please get in touch with Samantha and she will help you to resolve this obstacle.
Can I complete the course in longer than 8 weeks?
Absolutely, you are encouraged to take the time that you need to complete the course and the weekly activities. If you need to hold yourself back a week or two this is preferred rather than skipping ahead and not getting your practice time in. Access to the course is valid for 6 months.
I’m not comfortable in the lotus pose or any other yoga pose for that matter!
Don’t worry! No lotus pose required. Some weeks there are certain meditation poses that are encouraged however there is no hard and fast rules, our bodies are all made individually and it is expected and perfectly ok for you to adapt any pose to suit your comfort levels.
What is the time commitment each week?
On average we hope that you will allocate 20 minutes a day, each day , for the next 8 weeks. This might sound like a huge commitment to start with however many meditators soon discover that in doing this they become more effective overall with their time and this time commitment becomes easier to work around.
Do I need to follow any religious or spiritual beliefs to undertake mindfulness meditation?
Not at all, mindfulness meditation does not require any spiritual belief. Many people of varied religions practice mindfulness meditation without feeling it conflicts with their religious practices, and likewise many meditators are also agnostic or atheist.
Reviews
Don't take our word for it, hear directly from course attendees
Brilliant course!
Janelle Saddler
I am teacher and have been trying to implement Mindfulness in my classroom for a long time. I signed up for the course thinking it would help to do this, while it certainly did, it also deepened my existing mindfulness practice and really made a positive difference in my life.
More focused at work
Peter Woodcroft
I didn't know too much about mindfulness before I began but I had heard good things. I was hoping to be more focused at work. Its a lot easier now to really listen to people and I find I am far less reactive and able to handle stressful situations much better.
Busy job
Rebecca Tucker
I work in media and am constantly on the go. My role requires me to respond to multiple things at once at the drop of a hat. Before the course I really had difficulty switching off at the end of the day and getting to sleep was becoming a disaster. This course has changed all that for me. Mindfulness has helped me to get a good nights sleep again. I still have to practice it though!
Changed our workplace
Jon- Easi Recycling
We implemented Mindfulness for our whole team and its really made a huge difference. Our team meetings are so much more productive. I think all of us are more focused. We all seem a bit happier and I think this has rubbed off and created better client relationships too.
