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Finding Peace in a Frantic World

We are proud to deliver not only the MBCT mindfulness programme, which is designed to help people manage their depression but also the Finding Peace in a Frantic World (FPFW) programme.  Frantic World is a lighter touch version of MBCT and co-developed by one of the founders of mindfulness to help everyday people manage day to day challenges with simple yet powerfully effective mindfulness techniques in and out of the workplace.  

frantic or focussed?

What do we mean by mindfulness?  Well simply, mindfulness is simply paying attention to the present moment in a particular way but why is that so important?  Can you relate to carrying out a task but thinking about something else; being lost in thinking or distracted somehow?  According to a Harvard study*, we are estimated to spend 46.9% of our waking hours distracted in the mind rather than focussing on what we are doing.  It is as though we are sleepwalking through our day, if you like, on a kind of autopilot; the body is awake, the eyes are open, but we cannot see beyond the thoughts in the mind. 

 

Why not book on to this hugely popular mindfulness course that was developed at Oxford University to help each and every one of us manage the daily challenges of life in a more positive way to simply get the most out of life!

course programme

The Finding Peace in a Frantic World programme is suited to workplace learning or the general public.  With shorter weekly sessions of around 90-mins and shorter daily home practices of up 20-mins per day in comparison to MBCT/ MBSR 2.5hr sessions and home practices of 40 to 60-mins per day.  A perfect introduction to more mindful based living and working.    

required course materials

Participants need to purchase the Finding Peace in a Frantic World book prior to the first session.  The book is needed to support learning and for access to the accompanying guided mindfulness audios needed for home practice. 

Finding Peace in a Frantic World Programme

Finding Peace in a Frantic World Programme

£190.00Price

We can offer an in-house training or a group rate if you have more than six people wishing to join us.  To find out how this mindfulness programme can support your teams please get in touch

Terms & Conditions: The price is £190 per person, to be paid in full at time of booking.  Payment by installments on request.  No cancellations, amendments or refunds.

course details

Joining instructions and the Zoom link will be emailed to you after you have booked your place on the course.   In summary, each session is 7pm til 8.30pm on the following dates:

  • Week 1 (22 April) – Waking up to the autopilot

     

    “…none of us can control what thoughts rampage through our minds, or the weather they create.  But we do have some control over how we relate to this.” [FW pp 88-99]

    According to a Harvard study*, we are estimated to spend 46.9% of our waking hours distracted in the mind rather than focussing on what we are doing.  It is as though we are sleepwalking through our day, if you like, on a kind of autopilot; the body is awake, the eyes are open, but we cannot see beyond the thoughts in the mind. 

  • Week 2 (29 April) – Keeping the body in mind

     

    As well as an anchor and refuge, the body can also act as a radar.  It is in the body that we can feel the first stirrings of emotionally-charged thoughts.  Body sensations can become a sensitive early warning system that alerts you to anxiety, stress and fatigue almost before they arise.  If we can learn to pay attention to our body we can respond and take care of ourselves in a kinder way.

  • Week 3 (6 May) – The mouse in the maze – integrating mindfulness into daily life

     

    “The spirit in which you do something is often as important as the act itself” [Frantic World p114].  Whereas meditation is a particular activity distinct from others, mindfulness can be practised throughout the day: it is a particular way of doing whatever we are doing.  Deliberating practising being present in the midst of activity  - staying connected with the sensations of the body, feeling the breathing, noticing states of mind and thoughts or impulses that may be strongly present – these are ways of brining mindfulness and wakefulness into the midst of daily life.

  • Week 4 (13 May) – Moving beyond the rumour mill of thoughts

     

    “The mind’s running commentary on the world is like a rumour.  It might be true; it might only be partially true – or it might be completely wrong.  Unfortunately, the mind often finds it difficult to detect the difference between fact and fiction once it has begun to construct a mental model of the world.  For these reason, rumours can be incredibly powerful and derail not just the minds of individuals but of whole societies” [Frantic World p 136]

  • Week 5 (20 May)– Turning towards difficulties

    “There is no experience so horrible that you can’t make it worse by how you think about it” – Mark Williams, co-developer of Finding Peace in a Frantic World

     

    Mindfulness offers a different approach to meeting difficulty by ‘turning towards’ rather than avoiding challenging thoughts and feelings.  Rather than getting caught up in the analysing mind, tuning into the body creates space for processing the same raw material but in a different way which may lead to a more natural process of ‘letting go’.  As the swiss psychologist Carl Jung said, ‘’What we resist, persists, embrace it & will dissolve’’

  • Week 6 (27 May) – Practising kindness?

    "…you need to go one step further if you want not only to bring about the bone-deep peace that comes from cultivating mindfulness, but also to help sustain it in the light of the stresses that life throws at you.  You need to relate to the world with kindness and compassion, and you can only do this if you come home to who you are, accepting yourself with deepest respect, honour and, yes, love… Week six helps you to bring kindness back into your life – kindness not just for others but for yourself too.” [Frantic World p 194)

  • Week 7 (10 June) – When did you stop dancing?

     

    It is a challenging question, especially when our lives are so busy, but it seems important to ask it regularly so that we don’t just let the weeks, months and years slip by in an autopilot state of busyness.  Mindful awareness can support a deeper connection between how we are in this moment and the choices that we make about what we do and how we act.  With mindful awareness we can also tune into the way we do activities in our lives, as much as what we do.

  • Week 8 (17 June) – Your wild and precious life.

     

    “Mindfulness has been compared to weaving a parachute.  But there is no point in doing this when we’re falling headlong towards destruction.  We have to weave our parachute every day, so that it is always there to hold us in an emergency.  The first seven weeks of the mindfulness programme helped you to begin to taste this process, but week eight is as important as them all.  Week eight is the rest of your life.  The task now is to weave the practices into a routine that is sustainable in the long term.” [Frantic World p241]

Frequently asked questions

Why is mindfulness helpful?


Our mode of autopilot is helpful so we do not have to repeatedly think in a conscious way about how to walk, drive our car or get dressed, for example. The trouble is we tend to experience most of our day in this mode, in an unconscious way, meaning we have a conceptual, indirect experience rather than truly living life and experiencing it in all its technicolour.

Can you reflect on a time when you last ate your favourite meal; did you savour it and enjoy every mouthful or was it almost gone before you paid attention to it? Can you think of a time when you were driving and had full intention to drive one way but found yourself going in the opposite direction or missing your turning because despite the fact your body was awake in the car, your mind was elsewhere? Maybe you can relate to getting caught up in unhelpful thought cycles or listening to an inner critical voice?

Being mindful rather than mindless helps us to have more awareness of our self and our surroundings to manage our thoughts and feelings in a more positive way; building and emotional resilience and the skills to get the most out of life.




Why is the ‘present’ so important?


I get asked this question a lot! Simply, the present moment is the only moment that truly exists and so it is the only moment we have any element of control over. Our wild and precious lives are happening now, in this moment, it would be a shame to miss it, right?

Even if this moment in time is not a pleasant one, being present to it gives us more control about how to relate to it in a more positive way, which will ultimately impact the next moments to come. Of course, we need to look to the past or to the future to learn, reminisce, daydream or plan, for example, but we do that in a very conscious way.

On autopilot we might find ourselves getting lost, dwelling, living in the past or catastrophising and worrying about the future, which can bring about or exacerbate feelings of low mood, stress and anxiety. The aim of mindful awareness is not to force the mind to be 100% present in the day – that would be impossible, but simply to notice where the mind is heading and having the choice whether to go there or come back to a more helpful place by focussing on the now.




What happens during sessions?


During each 90-min session we will explore a different theme, but they will all have a familiar pattern. We begin with a guided meditation practice followed by reflections of experiences of the practice. Following that, we will discuss experiences of the home practice but please do not feel any pressure to speak in any of the group discussions, that is entirely your choice. We conclude the session with another meditation practice and explanation of the home practices for the following week.




What does home practice involve?


Participants will be set different meditation practices to practice daily at home, which will take around 20-mins. Meditation need not become another ‘goal’ to strive towards to perfecting but perhaps a fun, playful, experimental activity to keep it light. Trying to find 20-mins a day might prove challenging to find the time when you first begin but soon you may find that mindfulness practice helps you to reclaim time rather than depleting it. You might like to think about how to approach finding this time before you begin the course, perhaps talking it through with family or friends about what is involved might be helpful and diarising the time to make it a priority. As meditation teacher, Sharon Salzberg wisely says, “mindfulness isn’t difficult but remembering to do it is”.




Who is the teacher?


Tricia Wilkie is trained to teach both Mindful-Based Cognitive Therapy (MBCT) and the Finding Peace in a Frantic World programme. Tricia is listed on the British Association of Mindfulness Based Approaches (BAMBA) and meets UK Good Practice Guidelines for Mindfulness-Based Teachers; i.e., she is suitably trained, committed to continuous professional development, holds appropriate insurance, attends yearly mindfulness retreats and receives supervision for her teaching.




Practicalities


Finding Peace in a Frantic World Book. Participants need to purchase the FPFW book prior to the first session. The book is needed to support learning and for access to the accompanying guided mindfulness audios needed for home practice. You can purchase your copy here

Choose your space. It is not always possible to find a super quiet space but try to identify a space in which to join the sessions where you will feel comfortable speaking in and also for your home practice where you are least likely to be disturbed. Zoom. You are invited to keep your camera on so we can cultivate a sense of connection as a group, but it is always your choice. You might like to consider a headset or earphones to respect confidentiality in the group.
If you miss a session, it may feel difficult to come back. Come anyway!
If you don’t do any home practice, it may feel difficult to come back. Come anyway! Wear comfortable clothes and dress in layers. Sessions may include sitting meditation, lying on the floor (if you choose), simple stretches, and gentle walking. What to bring and what to sit/lie on? Special meditation cushions and stools are not required; however, you might like to explore those in your own time. You may like to have a yoga mat or something comfy to lie down on for the lying down practice. Don’t forget to have a drink/snack handy and for some sessions a pen and notepad might be needed. Have fun!





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