We appreciate your friendly curiosity. Information will be updated soon.
- Thich Nhat Hanh
8-Week Mindfulness For Life
Please read the information below carefully before applying for the course.
Mindfulness for Life, sometimes referred as Mindfulness-based Cognitive Therapy for Life (MBCT_L) is an adaptation from MBCT in the light of research at Oxford University and other worldly renowned research centres. Research has recently proved that course like this is safe, as effective as anti-depressants and slightly more effective than Cognitive Behaviour Therapy (CBT).
MBCT_L is an in-depth program intended to cultivate more sustainable change. It is largely experiential, skill- based, and an 8-week structured course, taught for groups in mainstream contexts. Its inclusive design is intended to make the foundational skills of mindfulness applicable in daily life and for general population across the contexts such as schools, workplaces, and other community contexts.
This course is structured into 9 sessions: 8 weekly learning sessions and 1 practice deepening session which usually held after session 6. Whilst an invaluable learning experience, deepening practice session does not form part of the core teaching.
Dates of Learning Sessions on Zoom: Each Thursday, from 5 October – 23 November
Time Duration: 2 hours 15 minutes per session, 6:00 – 8:15 PM (Vietnam Time)
Deepening Practice Session: Sunday 12 November (subject to change)
Time Duration: 3,5 hours including 30 minute break, from 2:30 – 6:00 PM (Vietnam Time)
What does this course offer?
This course is not a form of group therapy, coaching or counseling.
It is a structured educational format for those who wish to engage into evidence-based mindfulness practice systematically in 8 weeks and beyond. These unique features allow participants to learn and practice together with other classmates in a safe container.
What makes this course unique is that it offers opportunity to cultivate the understanding, supportive attitudes, and applicable skills to help with both, mental health prevention and wellbeing maintenance in everyday life. These include the ability to intentionally make a pause to respond rather than reacting and to cultivate the greater sense of appreciation and clarity in life, even from the middle of chaos or adversity. By this way, people learn to appreciate the ‘ups’ and surf the ‘downs.’ Simply put, it offers a different way of living.
How is the course taught?
In this context, the MBCT_L is led by the professional mindfulness teacher (s) thoroughly trained with Oxford Mindfulness Foundation, UK. It is taught online or in-person with a maximum group of 16 people. The learning experience is based on three key elements: direct and experiential learning session, home practice, and reading course materials.
What does a learning session involve?
A typical learning session covers the following activities:
- formal and informal mindfulness practices with guidance
- home practice discussion
- cognitive exercises
All three activities above are facilitated by reflective inquiry.
What does home practice involve?
Home practice is not an obligation. However, practice is the heart of mindfulness. A strong recommendation from this course that participants experiment home practice on daily basis and gradually learn to weave the practices into their daily routines. After each session, participants will receive learning resources include meditation recordings to practice at home alongside the reading materials for participants to deepen their understanding.
How does the deepening practice look like?
Out of the 8 sessions is an extended deepening practice which lasts about 3,5 hours. The teachers will guide familiar practices, and sometimes one or two new ones. These practices will allow more space of silence and less of guidance to support deepening the practice. At the end of the day is an opportunity for reflection and questions. Dress comfortably and politely to help you feel at ease while sitting, walking, lying on the floor, and doing simple stretches.
Some realistic things to bear in mind:
- Practising secular meditation or cognitive exercises may feel different from your previous experiences, and uncomfortable at first. As best you can, keep an open heart and mind.
- You may find yourself wanting to give up or resist at times. This is not uncommon. Patience and self-kindness, even a little bit is always of great help. Also, the teachers are available to support you.
- You may not see the obvious change immediately. It’s helpful to remember that change often takes time and friendly persistence.
- The amount of practice can feel overwhelming as the course progresses. Research has indicated that the quality of attention and steady practice likely increase the benefits from the course.
- You may become more aware of thoughts or emotions than normally and that you would rather avoid. In this course, you will learn skills to safely approach and skillfully respond to such circumstances.
What are the evidenced benefits?
Research shows that mindfulness courses like this one can foster a range of changes as followings:
- Improved emotional and attentional regulation
- Less worrying and obsessing over things
- More approaching, less avoiding in coping strategy
- Less reactive, more responsive in relating to undesirable circumstances
- Reduced stress and anxiety
- Preventive depression relapse and burnout
- Greater appreciation of dailly pleasantness and joy
- Cultivated sense of clarity, meaning, and purpose in life
Change happens as the fruits of practice and often takes time. It is not guaranteed that these benefits happen to everyone. But from our own experience and from the research, we learn that such changes are very common. Perhaps, one way to find out is giving yourself 8 weeks to explore this MBCT_L course and let your own experiences testify to these benefits.
What happens when the course comes to an end?
- The Certificate of Attendance is presented to participants who fully attend at least 7 of the 9 sessions of the course including the half day of practice. This Certificate is eligible as one of the prerequisites for participants who wish to apply for Teacher Training with Oxford Mindfulness Foundation afterwards.
- We explore with you the next steps to best transition your skills into life and possible ways to sustain mindfulness practice in your own context at the last session.
- You will be invited to give your feedbacks to help improve the course quality.
Step 1: Start (reading course description carefully)
Step 2: Complete application & submit
Step 3: Confirmed suitability & payment details
Step 4: Confirmed place in the course
Step 5: Access to course information
Her special interest is exploring mindfulness as a cost-effective and least-side-effect alternate approach to mental health resilience and ‘daily wellbeing maintenance’ for all. In 2021, after experiencing how mindfulness skills supported her burnout recovery and resilience on the face of a health crisis during COVID-19, she was truly inspired to make mindfulness more accessible to her family, friends, and wider community. For Nhi, engaging in this work is a direct expression of love for what she deeply cares in life.
Dr. Saira Khan
Her special interest is in growth and post-traumatic stress and she has had the opportunity to experience how the wisdom and practice of mindfulness has supported the well-being and flourishing of many individuals. Saira is the founder of Mendality and a dedicated supporter to people mental health.