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Mindful You

                            You are the sky.

         Everything else is just the weather.

Indoor Yoga

Mindfulness Based Stress Reduction

"If we hope to go anywhere or develop ourselves in any way, we can only step from where we are standing. If we don't really know where we are standing…We may only go in circles…" --Jon Kabat-Zinn

Navigating Life's Challenges (MBSR) is an empirically-supported 8-week Mindfulness-Based Stress Reduction (MBSR) program. In this program, you will experience the key components of the 8-Week MBSR program as developed by Jon Kabat-Zinn. Participating in Navigating Life's Challenges is an ideal experience for anyone.

Holding the heart of the 8-week MBSR program we journey together to mindfully explore ways of navigating and cultivating a new healthier relationship to the challenges and struggles in our lives. 

Navigating Life's Challenges is for anyone who would like to learn more effective coping skills that have the potential to lower and change their relationship to stress.

This highly participatory program will include:


     * Guided instruction in mindfulness meditation practices

   * Gentle stretching and mindful movement

   * Inquiry exercises to enhance awareness in everyday life

   * Individually tailored instruction

   * Group dialogue

    * Guided audio files for home practice and workbook



    * Articulate the key aspects of mindfulness as it relates to stress reduction, coping with pain and illness and enhancing well-being

   * Learn about the difference between relaxation and other distraction techniques that may seem similar but are fundamentally and theoretically quite different in contending with difficulty and enhancing quality of life

   * Practice and apply mindfulness techniques in both personal and professional settings as a means of contending more effectively with the demands of both settings

   * Integrate mindfulness into social interaction with patients, colleagues, supervisors, family and friends to facilitate more effective and mindful communication.


Target Audience:

This intensive training is designed for members of the general public, as well as for professionals who wish to integrate mindfulness into their work. Participating in the Navigating Life's Challenges program satisfies a prerequisite for becoming an MBSR program teacher. Meditation experience is not necessary to participate to join the program..

All are welcome!


Program activities include meditation, experiential exercises, group discussion, inquiry & reflection, and didactic talks. We train in accessing our own inner wisdom developing a non-judgmental, compassionate, passionate, presence and awareness. Through this embodied practice we navigate a different relationship between ourselves and the challenges of life.

Course Duration: 8 Weeks

We will inform you of the course fee, dates & timings for the above course shortly.

* If you wish to join this course and can not afford the course fee, please get in touch with us. We will try our best to accommodate you, as we deeply wish for more and more people to join to learn this course.

Soothing Bell

       Building Connection:
           Mindful Couple

This mindfulness program for couples is created with the aim of helping couples bring more connection and presence to their relationship, through mindfulness practices.

Mindfulness is a practice that helps to stay present to life, and away from constant habitual reactivity and distractibility of your own mind. In its deepest essence, it is also a practice of the heart- a practice of kindness, compassion and openness. It is a useful practice for personal growth and lends itself beautifully to being shared with your partner and family.

As psychologists and mindfulness practitioners, we see where mindfulness can play a very important part in our homes, relationships and interactions. Living with stresses of work, city life, and unending social commitments, individuals today find it difficult to listen in true sense, understand, forgive, appreciate and cherish their partners at times.

Often little things add up slowly to big fights or an emotional disconnection from each other. People in relationships often complain about so many things like lack of attention from their spouse, not having enough time, lack of demonstration of affection, dwindling physical intimacy, a lack of loving feelings or feelings of loneliness. Going through this kind of struggle for years can lead to a breakdown of relationships, at times ending in separation or living with the bitterness and resentment of leading silent, separate lives.

Mindfulness here comes as a great benefit to the wounds of feeling unheard, unloved, unappreciated and criticized. Learning the art of mindfulness in relationships can help transform conflict and emotional distance into connection, friendship and deeper intimacy.
Our program is created keeping in mind the needs of relationships in today’s time and providing useful mindfulness practices that people can do individually and as a couple.


How Can Mindfulness Help Your Relationship?
Practising mindfulness…

Children learn more while experiencing rather than just listening to the concept. Hence sessions with children are more activity based and involve mindfulness-based movement, art, mindfulness games, experiential activities etc. For instance – present moment awareness can be taught using the 5 senses of touch, smell, taste, hearing and sight; breath meditation can be taught by helping them count along or by keeping a favourite toy with them to help them concentrate. Concepts would be activities-based and real-time observations rather than through a lecture format. 

     * Inculcates a sense of empathy to understand each other’s feelings and perspectives.

     * Creates deeper emotional connect.

     * De-escalates conflicts.

     * Increases the fun and happiness. 

     * Improves the quality of physical intimacy.

     * Leads to a deeper acceptance of each other.


Enjoy this wonderful program which will take you on a mindfulness journey of sharing and receiving consciously from each other and truly learn how to bring tenderness, warmth and gentleness to your daily interactions.


     * Quality time and undivided attention for each other

     * A gadget-free space to take a break from the daily commitments

     * An opportunity to get to know and understand each other better

     * Creating a space for private sharing and growth

     * A program filled with experiences and sharing


What Will You Learn from This PROGRAM?


     * Introduction to Mindfulness

     * Basic mindfulness meditation

     * The art of paying attention wisely

     * Mindful Communication – The way to deep listening and mindful speech

     * Tools to address conflicts and difficulty

     * Mindfulness skills to build intimacy, love and compassion

     * Couple Meditations for your daily practice


Course Duration: 8 Weeks


Course Fees- on request


We will inform you of the dates & timings for the above course shortly.

* If you wish to join this course and can not afford the course fee, please get in touch with us. We will try our best to accommodate you, as we deeply wish for more and more people to join to learn this course.

Couple on a Walk
Wellness Coach

Mindful Self-Compassion

"For someone to develop genuine compassion towards others, first he or she must have a basis upon which to cultivate compassion, and that basis is the ability to connect to one's own feelings and to care for one's own welfare…" ---Tenzin Gyatso, the 14th Dalai Lama 

Mindful Self-Compassion (MSC) is an empirically-supported program designed to cultivate the skill of self-compassion. Mindful Self Compassion (MSC) is an intensive training based on the groundbreaking research, MSC teaches core principles and practices that enable participants to respond to difficult emotions with kindness and understanding. The three key components of self-compassion are self-kindness, a sense of common humanity, and balanced, mindful awareness. Kindness opens our hearts to suffering, so we can give ourselves what we need.

Common humanity opens us to others, so that we know we aren't alone. Mindfulness opens us to the present moment, so we can accept our experience with greater ease. Together they comprise a state of warm, connected, presence during difficult moments in our lives.

Self-compassion can be learned by anyone, even those who didn't receive enough affection in childhood or who feel uncomfortable when they are good to themselves. It's a courageous attitude that stands up to harm, including the harm that we inflict on ourselves through self-criticism, self-denial, or self-absorption.
Self-compassion provides emotional strength and resilience, allowing us to admit our shortcomings, forgive ourselves, motivate ourselves with kindness, care for others, and be fully human.

Rapidly expanding research clearly demonstrates that self-compassion is related to emotional wellbeing, lower anxiety and depression, maintenance of healthy habits such as diet and exercise, and more satisfying personal relationships.


At the completion of this activity, participants should be able to:


     * Describe the theory and research supporting mindful self-compassion

    * Motivate themselves with encouragement rather than self-criticism

    * Relate to difficult emotions with greater moment-to-moment acceptance

  * Respond to feelings of failure or inadequacy with self-kindness

   * Begin to transform difficult relationships, old and new, through self-validation

   * Practice the art of savouring and self-appreciation

   * Integrate core mindfulness and self-compassion exercises into daily life

    * Teach each simple self-compassion practices to patients, students, or clients


Target Audience:

This program is designed for members of the general public, as well as for professionals who wish to integrate self-compassion into their work. Meditation experience is not necessary to participate in this MSC program for professionals. All are welcome!


Program activities include meditation, short talks, experiential exercises, group discussion, and home practices. The goal is to provide a safe and supportive environment for exploring how we typically respond when difficult emotions arise and to provide tools for becoming a warm and supportive companion to ourselves. The emphasis of the program is on enhancing emotional resources and personal capacities. 

Participant Guidelines:

The MSC program is a journey—an adventure in self-discovery and self-kindness. Compassion has the paradoxical effect of both soothing and comforting as well as opening us to emotional distress that we may have been unconsciously holding inside, often for many years. Therefore, some difficult emotions are likely to surface during the program as we grow in our capacity to embrace and heal them. The teachers are committed to providing an environment of safety, support, privacy, individual responsibility, and a common commitment to developing compassion for oneself and others

Course Duration: 8 Weeks


Course Fees-on request

We will inform you of the dates & timings for the above course shortly.

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