This course is for you if you're often stressed, overwhelmed, and exhausted with the busyness of modern life. Perhaps you find yourself frequently feeling anxious and worrying about the future. Or maybe you keep getting caught up in self-sabotage and ruminating about the past.
If you feel like you're a swan - calm and controlled on the surface but paddling furiously under the waterline just to stay afloat - and you'd love for things to be different, then you've come to the right place.
"I did the course with Natalie because I struggle with anxiety. Before the course I didn't really understand what mindfulness was, never mind be able to practice it. Natalie explained it perfectly and provided frequent opportunities for us to practice it, led by her expertise. Natalie is calm, articulate, caring and passionate about this topic which shines through. I am now able to use the breath as an anchor to stay in the present moment. I feel like I can respond skilfully to situations rather than react. I have been given the tools and practices to handle difficulty in my life and I feel more in control, which in turn makes me feel less anxious. It is an absolutely amazing course which I would strongly recommended to anyone experiencing stress, anxiety or depression."
Understand what nourishes you and what depletes you so you can create a more balanced and fulfilled life.
How to respond rather than react to stressors, so you're better able to pause in challenging situations and regulate your emotions.
Build resilience and know how to best take care of yourself when feeling anxious, low or stressed.
Cultivate the full range of positive emotions such as happiness, and boost positive psychological states such as contentment and optimism.
Develop practical self-care strategies to help you thrive, perform at your best, and flourish.
Recognise patterns of negative thinking, worry and self-criticism that create stress, as well as how to interrupt these processes and make wiser choices in the face of emotional struggles.
"To truly put into words how this course has benefited me is impossible. Natalie’s delivery of this course has a unique balance of both professional and personable in expertly guiding you throughout. After finishing the course I now practice daily meditation and act more mindfully in my day to day life. I truly cannot thank Nat and the benefits I have received from this course both throughout and after."
I'm a Senior CBT Therapist and Mindfulness Teacher. I'm also a recovering perfectionist, so you can rest assured that I know what it's like to experience stress, anxiety and burnout.
I did the Mindfulness Based Cognitive Therapy (MBCT) course myself as a participant many years ago, and it was this that helped me to be more present and find balance in my life.
I've since trained to deliver the MBCT for Life course with Oxford University and have ran MBCT courses countless times within the NHS, and now more recently in my private practice.
On automatic pilot, it's easy to drift unaware into 'doing' mode & reactive thought patterns that lead us into patterns of unhelpful thinking, feeling and behaving. Habitual doing mode also robs us of our potential for living life more fully.
In doing mode we tend to 'know about' our experience only indirectly, conceptually, often through thought and language. This means we can easily get lost in automatic & impulsive reactivity.
The mind is often scattered and lost in thought, working away in the background, trying to complete unfinished tasks and striving for future goals. A scattered mind can lead us into distress and away from joy.
The habitual doing mode robs us of our potential for living life more fully because our attention tends to be caught in thoughts about the past and the future. It can lock us into habitual ways of reacting that tend to be self-perpetuating.
Aversion and reactivity add additional suffering to the unavoidable difficulties and discomforts of life. And the attachment we often have to positive experiences can create compulsive behaviour.
We remain stuck in the reactive doing mode because we're unable to clearly see negative moods and negative thinking, including distorted beliefs, for what they truly are.
We struggle to take skilful action and take care of ourselves in the face of challenges, particularly when we don't recognise our personal patterns of mind and what nourishes us.
Maintaining and extending a more mindful and caring way of being can be challenging, particularly without clear intention and commitment and when we don't have a solid plan in place.
"Natalie is so talented at what she does. I joined the course with little knowledge of the benefits of mindfulness and I'm pleased to say that I now know! As a business owner, I'm often consumed with work and anxiety, but thanks to this wonderful course I'm now more aware and better able to deal with these feelings. I'd recommend Natalie in a heart beat, she's so knowledgeable, calming and supportive."
Each week sessions will follow a consistent pattern: we'll say hello and get settled, begin with a guided meditation practice followed by a sharing of our reflections, discuss your experiences of the home practices during the week, explore our theme for the week which is also woven into all discussions, followed by another short practice or a cognitive exercise and our reflections on this, and finally look at the home practices for the coming week.
At the start of the course you'll receive your course handbook, which contains detailed summaries of each session along with the home practices and a space to log and reflect on these.
Your home practices will include up to 30 minutes of daily meditation, and you'll receive recordings for each and every one of these guided meditations that you can easily listen to on your phone or laptop.
"Natalie was professional, lovely, warm and encouraging, and I really felt she cared for us. She also modelled compassion well by being with our experience and making us feel valued. I loved each session, and I achieved all my goals and more. I think it's a course worth investing in for anyone who wants to get to know themselves better and increase self awareness and compassion."
Access to 14 guided meditation recordings designed specifically for the course that you can continue to listen to after the course has finished.
A real sense of connection and community as you undertake the course with a lovely group of people who are most likely feeling similar to you.
A comprehensive 100 page workbook designed specifically for the course that you can keep forever and refer back to whenever your wellbeing needs a little boost.
The opportunity to take part in an evidence based course backed by research, with outcomes so good that MBCT courses are now endorsed by the NHS.
My full support during the sessions for 2 hours each week, along with email support in between sessions if needed.
A safe space to explore the patterns of your mind and behaviour with a Mindfulness Teacher that also has a decade of experience as a Senior Cognitive Behavioural Therapist.
"Natalie is a great teacher of meditation and made the MBCT course very engaging, informative and enjoyable. She encouraged us to reflect on our experiences which helped me to learn a lot about being more mindful, and it was clear that she is very knowledgeable on the subject from her own practice and experience. I definitely got a lot out of attending the course and would recommend it to others."
Boost your focus & attention span
Improve your relationships
Help you manage pain & illness better
Improve your sleep
Boost your creativity
Help you cope better with difficult & unhelpful thoughts
Lift & prevent low mood
Stop bad habits in their tracks
Reduce your stress levels
Increase your self-awareness
Help you feel calmer
Teach you how to respond to thoughts & feelings
Help you be kinder to yourself
Improve your memory
"Natalie is very experienced and eloquent, yet human and natural in her delivery. The sessions were challenging but supportive and always thought provoking and useful. I achieved my goals of wanting to understand and implement mindfulness more readily into my daily life and work. I highly recommend taking advantage of Natalie's wealth of knowledge and skills."
Someone that's drinking a lot of alcohol or using drugs as the home practices need your consciousness unimpaired
Someone that has no interest in learning about mindfulness and meditation
Someone that's very depressed and experiencing suicidal thoughts
Someone that's in the midst of a big stressful life event where adding in a course commitment would add stress
Someone that wants to become more self-aware of their thoughts and feelings
Someone that's keen to try out daily meditation for up to 30 mins and learn skills that will last a lifetime
Someone that wants to find balance and live more in the present moment
Someone that's totally new to mindfulness or someone that's already meditating but wants more guidance
"I really enjoyed the course and found Natalie to be very warm, friendly and created a welcoming atmosphere. She brought a lovely soft non judgmental approach which really helped create a comfortable space to learn. I have previously always thought I was 'rubbish' at meditation and it's been so helpful to learn and practise again, and gain confidence in my practise. "
"I found the sessions really welcoming, engaging, safe and non-judgemental. By the end of the course we'd all been on a real educational / mindful journey together and it felt like a big achievement reaching the end of the course. The course has helped me to reframe certain ways of thinking and I now have a whole host of different tools which I know I can use if I find myself feeling low or in stressful situations."