Mindfulness & Meditation.
Mindfulness means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment, through a gentle, nurturing lens. ... When we practice mindfulness, our thoughts tune into what we're sensing in the present moment rather than rehashing the past or imagining the future.
8 weeks mindfulness training, 5th of september 2019.
7 pm -8.30 pm.
In Kroghsgade 1, 2100 Copenhagen Ø
or you can join me online, with zoom. I will send you all the material straight to your inbox with guided meditations.
8 week Mindfulness training
Mindfulness is a state of conscious presence, mental training and life philosophy.
Mindfulness is experiencing this moment ,awake, noticing what is here right now, sensations, feelings, impressions, with an open mind and heart, with a curiosity.
The philosophy behind and the effective techniques used in mindfulness can be used both in our personal and professional life. That is why mindfulness has become so popular at this time, as countless people from all walks of life can benefit from mindfulness and optimize their daily quality of life.
Work-related stress and job burnout are among the leading causes of poor physical and mental health, with many workers suffering from anxiety, depression, and exhaustion.
Scientists have discovered that mindfulness techniques help improve physical health in a number of ways.
Studies show results that After 8 weeks, employees reported increased mindfulness skill including a heightened awareness of the present moment, improved focus, paying attention to physical tension, not acting without thinking, and less preoccupation with the past and future, they also noted improvements in sleep quality.
MRI Scans shows that after an eight-week course of mindfulness practice, the brain’s “fight or flight” center, the amygdala, appears to shrink. This primal region of the brain, associated with fear and emotion, is involved in the initiation of the body’s response to stress.
As the amygdala shrinks, the pre-frontal cortex – associated with higher order brain functions such as awareness, concentration and decision-making – becomes thicker.
The “functional connectivity” between these regions – i.e. how often they are activated together – also changes. The connection between the amygdala and the rest of the brain gets weaker, while the connections between areas associated with attention and concentration get stronger.
These are some reports of changes after 8 week Mindfulness training,
sense of well-being, Resilience, trust, connectedness
openness, patience, stress, lower blood pressure, chronic pain, sleep, alleviate gastrointestinal difficulties frustration & anger, Depression, Anxiety, healthier eating habits.
High Stress increases the cortisol levels and Mindfulness reduces cortisol levels which then makes it it easier to loose weight and reduce inflammation in the body, which can reduce pain and deceases.
You do not necessarily have problems. Mindfulness is not only a problem solver, but in fact an entry into a more balanced and quality-rich life.
8 weeks with different themes
Each week I will give talk on a different themes .
The talks include science based researches how it impacts our mind & body and how small changes can make a huge difference in your work and personal life.The alternation between theory and exercises makes the course varied, and allows for greater reflection, which contributes to a greater understanding of mindfulness. Variety is also necessary to avoid sitting too long in meditative positions.
After the intro and talk I will offer some breathing exercises to calm the nervous system, stimulating the vagus nerve that is affected by deep breathing, before going into the mindfulness practice.
Different theme each week
At the end of each session I will invite them to write down what they experienced in their practice.
Questions and answers
After each session I offer a q & a, so that everyone gets a chance to share experiences and ask questions.
Different themes each week and Guided meditations
Body scan, breath awareness mediation,Labeling feelings
Love & Kindness /Forgivness practice, Mountain meditation, Lake meditation,R.A.I.N. Recognize, Allow, Investigate, Nurture, Mindfulness of emotions /mindfulness of thoughts
Resting in Spacious awareness, Gratitude practice,
meditate on difficult emotions, meditate on physical pain
The purpose of these courses is to help participants integrate mindfulness into their daily lives. Course participants will at the end of the course be able to practice mindfulness themselves.
Certified Mindfulness coach, life coach, studying psychotherapy. Sarah Powers Insight institute.
Tara Brach & Jack Kornfield Therapist & Buddhist Mindfulness teachers.
MBSR Paluoso MBSR Mindfulness based stress reduction training.
Sacha left her career in the fashion industry due to a burnout in 2009 and went to Thailand and study meditation, through meditation she has managed to change her life and find balance and inner peace. Sacha teaches mindfulness to companies, at the Ungdomskolen & at yoga studios.
How do I start practicing mindfulness ?
Mindfulness has changed my life, I used to work in The fashion Industry. I was stressed, caught up in my thoughts, worrying, suffered from sleeping problems.
As a little girl my grandmother introduced me to meditation, she taught me to just sit quietly and close my eyes and listen to my breath.
When I later in life I found myself struggling after a tough break up and a very stress full job, I bought a meditation book and took a yoga teacher training and started to meditate everyday, I has given me so much peace, clarity even at times where there has been a lot of turbulence, to be able to go within and listen.
I am certified mindfulness teacher with insight Institute with Sarah Powers Therapist and Buddhist
and Mindfulness Training with Jack Kornfield & Tara Brach .
Sacha has attended numerous silence retreats/ Vipassana insight meditation
Paluose MBSR Mindfulness Based stress reduction training.
I have studied both with Thich Nhat Hanh and Pema Chödrön
I teach Mindfulness to companies, small groups and Individuals. I teach both in english & danish
8 weeks mindfulness training starting 5th of september 2019
click below to Book the training
New body scan in Danish