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Mindfulness & Meditation.

8 ugers mindfulness-træning,

starter den 19.09 2019. kl 19.00 til 20.00.

I Kroghsgade 1, 2100 København Ø

Torsdage 19, 26, september

Onsdag den 1 oktober, Torsdage 10, 17 og 24, 31 Oktober

og den 7 November

du kan også være med online, på zoom og hvis du ikke har tid sender jeg dig en optagelse. Jeg sender dig alt materiale direkte til din indbakke med guidede meditationer.


Mindfulness & Meditation hvorfor ?

Mindfulness stammer oprindelig fra Buddhismen og er en bevidst tilstedeværelse, mental træning og livsfilosofi.

Mindfulness indebærer at fokusere på nuet, være vågen, fornemme og føle med et åbent sind og hjerte, nysgerrig. Filosofien bag og de teknikker, der bruges i mindfulness, kan bruges både i vores personlige og professionelle liv og alle mennesker fra kan drage fordel af det og forbedre deres livskvalitet. 

Arbejdsrelateret stress er blandt de førende årsager til dårlig fysisk og mental tilstand. Mange lider af angst, stress, depression og udbrændthed. Forskere har opdaget, at mindfulness-teknikker ikke bare forbedrer den mentale tilstand, men også hjælper med at forbedre det fysiske helbred på en række måder. Undersøgelser viser, at folk efter mindfulnesstræning har opnået forbedret fokus, opmærksomhed på fysisk spænding, bedre evne til at handle samt at være mindre optaget af fortiden og fremtiden. Desuden forbedret søvnkvalitet. MR-scanninger viser, at efter et otte-ugers løb med mindfulness-praksis, er hjernens "kamp eller flugt" -center, amygdalaen blevet mindre. Amygdala er forbundet med frygt og følelser og dermed kroppens reaktion på stress og når den reduceres, styrkes evnen til at koncentrere sig og træffe beslutninger, idet en anden del af hjernen - præ cortex - tilsyneladende træder mere i karakter.

Med andre ord kan 8 ugers Mindfulness-træning ofte føre til mere velvære, modstandskraft ,tillid, åbenhed, tålmodighed, mindre stress, lavere blodtryk, færre kroniske smerter, bedre søvn, færre gastrointestinale vanskeligheder (maveproblemer), mindre frustration, vrede, depression og angst. Desuden får mange overskud til at leve sundere, tabe sig og komme i bedre form.

Introduktion af mindfulness:

Første gang introducerer jeg fordelene ved mindfulness, og hvordan det kan hjælpe dig med at finde livsglæde, modstandsdygtighed og balance i livet. Du behøver ikke at have konkrete problemer. Mindfulness er ikke kun en problemløser, men faktisk en adgang til et mere afbalanceret og kvalitets liv. 

8 uger med forskellige temaer.

Hver uge holder jeg foredrag med forskellige temaer. Foredragene inkluderer videnskabsbaseret forskning, hvordan det påvirker vores sind og krop, og hvordan små ændringer kan gøre en enorm forskel i dit arbejde og dit personlige liv. En variation af teori og guidede meditationer gør kurset varieret og giver mulighed for større refleksion, hvilket bidrager til en større forståelse af mindfulness. Variation er også nødvendig for at undgå at sidde for længe i meditative positioner.

Efter introduktionen og snakken vil jeg tilbyde nogle åndedrætsøvelser for at berolige nervesystemet, stimulere vagus nerven, der er påvirket af dyb vejrtrækning, inden jeg går ind i mindfulness-praksis.

Guidede meditation

Forskellige temaer hver uge 

Resume af sessionerne.

I slutningen af hver session vil jeg invitere deltagerne til at skrive ned, hvad de oplevede i praksis. 

Efter hver session tilbyder jeg et spørgsmål og svar, så alle får en chance for at dele erfaringer og stille spørgsmål. 

Her er nogle af de meditationer vi vil gennemgå på kursuset og du vil få tilsendt per email.

Body scan meditation, vejrtræknings baseret meditation, Kærlighed & venlighed,

R:AI.N. Genkende, Tillad, undersøge, pleje, Mindfulness af følelser. mindfulness af tanker.

Taknemlighed praksis, meditere på vanskelige følelser. meditere på fysisk smerte

Rosin-meditation , for at blive mere bevidst om hvordan man spiser.

Formålet med disse kurser er at hjælpe deltagerne med at integrere mindfulness i deres daglige liv. Kursusdeltagere vil ved afslutningen af kurset selv kunne meditere .

Sacha Skott Certificeret Mindfulness coach, life coach, studerer psykoterapi. Sarah Powers Insight institut. Tara Brach & Jack Kornfield terapeut og buddhistisk mindfulness lærere. MBSR Paluoso MBSR Mindfulness-baseret træning af stressreduktion.

Mindfulness English

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.

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 started to meditate everyday, I has given me so much peace & clarity, I feel obliged to share this with all the humans I come into contact with.

Sacha Is a 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.

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, 19th of september 2019.

7 pm -8.00 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.

Why mindfulness?

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.

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.

Breathing exercises

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.

Guided Meditation

Different theme each week

Writing

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 meditation,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

Raisin Meditation, to improve our eating habits.

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.

8 ugers mindfulness træning start den 19.09.2019 kl 19.00

New body scan in Danish