You might like to view mindfulness is a 'gym for the mind', brain training if you like and through regular mindfulness practice people may see an improvement in the following:

stress and anxiety levels

chronic pain management

breaking habitual thoughts

reacting in a more positive way

attention \ concentration

awareness

patience

memory

sleep

resilience

general wellbeing

You might like to view mindfulness is a 'gym for the mind', brain training if you like and through regular mindfulness practice people may see an improvement in the following:

stress and anxiety levels

chronic pain management

breaking habitual thoughts

reacting in a more positive way

attention \ concentration

awareness

patience

memory

sleep

resilience

general wellbeing

During each 90-min session we will explore a different theme, but they will all have a familiar pattern. We begin with a guided meditation practice followed by reflections of experiences of the practice. Following that, we will discuss experiences of the home practice but please do not feel any pressure to speak in any of the group discussions, that is entirely your choice. We conclude the session with another meditation practice and explanation of the home practices for the following week.

Mental Health First Aid (MHFA) is an internationally recognised training course which teaches people how to spot the signs and symptoms of mental ill health and provide help on a first aid basis.

MHFA won’t teach you to be a therapist, but just like physical first aid, it will teach you to listen, reassure and respond, even in a crisis.

Adult MHFA courses are for everyone aged 16 upwards. Every MHFA course is delivered by a quality assured instructor who has attended our Instructor Training programme accredited by the Royal Society for Public Health, and is trained to keep people safe and supported while they learn.

Mindfulness is a 'gym for the mind' and through regular mindfulness practice people may see an improvement in the following:

stress and anxiety levels

chronic pain management

breaking habitual thoughts

reacting in a more positive way

attention \ concentration

awareness

patience

memory

sleep

resilience

general wellbeing

N.B - Whilst a research study shows that regular mindfulness practice can significantly reduce relapse rates for depression, it is best not to take part in an 8-week course whilst suffering from depression or other mental health issue and to wait until you are feeling better.

You may have seen images of people meditating cross legged and holding their hands in a certain way. There is absolutely nothing wrong with that but in MBCT mindfulness training you definitely do not have to do it. A seated practice can be done on a meditation cushion, your dining chair, the sofa on the edge of the bed, it doesn't really matter as long as you have an upright posture that reflects a purposeful attitude to the practice.

Mindfulness can be practiced in your bed, in your car, at your desk or even whilst walking down the street! Mindfulness can literally be practiced anytime and is suitable for all ages.

Participants will be set different meditation practices to practice daily at home, which will take around 20-mins. Meditation need not become another ‘goal’ to strive towards to perfecting but perhaps a fun, playful, experimental activity to keep it light. Trying to find 20-mins a day might prove challenging to find the time when you first begin but soon you may find that mindfulness practice helps you to reclaim time rather than depleting it. You might like to think about how to approach finding this time before you begin the course, perhaps talking it through with family or friends about what is involved might be helpful and diarising the time to make it a priority. As meditation teacher, Sharon Salzberg wisely says, “mindfulness isn’t difficult but remembering to do it is”.

Our instructors are trained by MHFA England who are the only provider of licensed Mental Health First Aid Instructor Training in England and accredited by the Royal Society for Public Health. Mental Health First Aid (MHFA) is the mental health equivalent of physical first aid and the evidence-based training provides participants with the skills and confidence to recognise the signs and symptoms of common mental health issues and effectively guide a person towards the right support.

We offer a range of individual, corporate and bespoke workshops and 1:1 coaching and you can read more about those on the Services page of our website.

Both the pubic and corporate MBCT mIndfulness 8-session workshops follow the programme that was developed at Oxford University and is the only mindfulness course recommend by National Institute for Health and Clinical Excellence (NICE) and used within the NHS. Tricia Wilkie is a fully qualified teacher of MBCT and is registered on the UK Mindfulness Teachers Network.

We offer a range of individual, corporate and bespoke workshops and 1:1 coaching and you can read more about those on the Services page of our website.

Both the pubic and corporate MBCT mIndfulness 8-session workshops follow the programme that was developed at Oxford University and is the only mindfulness course recommend by National Institute for Health and Clinical Excellence (NICE) and used within the NHS. Tricia Wilkie is a fully qualified teacher of MBCT and is registered on the UK Mindfulness Teachers Network.

You may have seen images of people meditating cross legged and holding their hands in a certain way. There is absolutely nothing wrong with that but in MBCT mindfulness training you definitely do not have to do it. A seated practice can be done on a meditation cushion, your dining chair, the sofa on the edge of the bed, it doesn't really matter as long as you have an upright posture that reflects a purposeful attitude to the practice.

Mindfulness can be practiced in your bed, in your car, at your desk or even whilst walking down the street! Mindfulness can literally be practiced anytime and is suitable for all ages.

Do you know that we are estimated to have around 76,000 thoughts a day and that we are lost in thought 46.9% of our waking hours? Phew - it's no wonder we feel like our minds are too busy to meditate!

There is no aim or objective to have a clear mind when practising mindfulness just simply to recognise our thoughts as just that, thoughts, without getting whisked away on a particular train of thought. Noticing our distractions then using mindfulness techniques to come back to the present moment is a key skill learnt during the mindfulness training.

This is a comprehensive Mindfulness/MBCT for Wellbeing course and is the only mindfulness course recommended by the National Institute for Health and Clinical Excellence (NICE) and used within the NHS. Mindful Based Cognitive Training (MBCT) was developed by Drs. Jon Kabat-Zinn, Zindel Segal, Mark Williams and John Teasdale at the University of Massachusetts and Oxford University.

Classes are 2 hrs per week with a small amount of home practice required. You will need to bring some water, a cushion, and a light blanket. There is no need to bring a pad and pen as mindfulness is learned through experiential practice, however, feel free to make notes if you wish.

You will be given some information and worksheets after each session and provided with guided meditation audios to listen to.

The course outline in brief:

Week 1 - Automatic Pilot

Week 2 - Living in our Heads

Week 3 - Gathering the Scattered Mind

Week 4 - Recognising Aversion and Staying Present

Week 5 - Mindful Acceptance

Week 6 - Thoughts are not Facts

Week 7 - How do I best take care of myself?

Week 8 - Your mindful future

Starting with a free initial consultation to discuss the individual needs of your organisation we can then work together to embed a mindfulness strategy that best suits you.

Typically, an 'Introduction to Mindfulness' workshop is held to gather interest before implementing a full course, bespoke sessions or mindfulness drop-in sessions.

Thousands of research studies have evaluated the effects of mindfulness training in many contexts, and they identify consistent potential benefits to adults’ psychological health and wellbeing.

Mindfulness training...

...increases activity and grey matter density in the Hippocampus, enhancing memory, ability to learn and regulation of the Amygdala.

...decreases activity and grey matter density in the Amygdala. The Amygdala is activated by, and reacts to, strong emotions such as fear.

...strengthens the pre-frontal cortex helping us to think, plan, do things on purpose and regulate our emotions more effectively.

Although more in-depth child-specific studies are needed, following mindfulness training, young people are reporting improvements in the following:

Feeling calmer and more positive

More able to cope with stress and anxiety

Improving concentration and focus

Getting on better with others

Mindfulness training may help our young people to navigate through the inevitable ups and downs of growing up, be more able to focus in the classroom and cultivate useful skills to take with them into adulthood.

Starting with a free initial consultation to discuss the individual needs of your organisation we can then work together to embed a mindfulness strategy that best suits you.

Typically, an 'Introduction to Mindfulness' workshop is held to gather interest before implementing a full course, bespoke sessions or mindfulness drop-in sessions.

Do you know that we are estimated to have around 76000 thoughts a day and that we are lost in thought 46.9% of our waking hours? Phew - it's no wonder we feel like our minds are too busy to meditate!

There is no aim or objective to have a clear mind when practising mindfulness just simply to recognise our thoughts as just that, thoughts, without getting whisked away on any thought trains. Noticing our distractions then using mindfulness techniques to come back to the present moment is a key skill learnt during the mindfulness training.

Tricia Wilkie is trained to teach both Mindful-Based Cognitive Therapy (MBCT) and the Finding Peace in a Frantic World programme. Tricia is listed on the British Association of Mindfulness Based Approaches (BAMBA) and meets UK Good Practice Guidelines for Mindfulness-Based Teachers; i.e., she is suitably trained, committed to continuous professional development, holds appropriate insurance, attends yearly mindfulness retreats and receives supervision for her teaching.

Learning takes place through a mix of group activities, presentations and discussions. At the end of our two-day course your employees who attend will be qualified Mental Health First Aiders giving them:

• An in-depth understanding of mental health and the factors that can affect wellbeing

• Practical skills to spot the signs that someone might be experiencing a range of mental health issues

• Confidence to step in, reassure and support an employee who is in distress

• Enhanced interpersonal skills such as non-judgemental listening

• Knowledge to help someone recover their health by signposting them to further support eg: self-help resources, internal support such as EAP or external sources as their GP and other health professionals.

• An understanding of how to keep themselves save whilst performing their duties and supporting others.

If you are suffering from any serious mental health conditions such as psychosis and schizophrenia or if you are in the midst of a deep depression or grieving, it might worthwhile waiting until you feel better before embarking on a mindfulness course. Please feel free to contact Tricia to have a confidential chat about whether now is the right time for you to attend.

Whilst studies show that MBCT training can cut depression relapse rates by nearly 50% if you have had 3 or more episodes of depression and that MBCT training is as effective as anti-depressants you should always consult your GP before cutting down on any medication.

.b, pronounced [dot-be], stands for ‘Stop, Breathe and Be!’ is the name for the range of courses created by Mindfulness in Schools Project, a charity whose aim is to encourage, support and research the teaching of secular mindfulness in schools.

It is a fun, engaging and useful ten-session mindfulness course for young people aged between 11 - 18yrs, adapted from the adult courses Mindfulness-based Stress Reduction and Mindfulness-based Cognitive Therapy. It has been evaluated positively by the University of Cambridge and Oxford Brookes, and can be used in a wide range of contexts and age ranges.

​Finding Peace in a Frantic World Book.

Participants need to purchase the FPFW book prior to the first session. The book is needed to support learning and for access to the accompanying guided mindfulness audios needed for home practice. You can purchase your copy here

Choose your space. It is not always possible to find a super quiet space but try to identify a space in which to join the sessions where you will feel comfortable speaking in and also for your home practice where you are least likely to be disturbed.

Zoom.

You are invited to keep your camera on so we can cultivate a sense of connection as a group, but it is always your choice. You might like to consider a headset or earphones to respect confidentiality in the group.If you miss a session, it may feel difficult to come back. Come anyway!

If you don’t do any home practice, it may feel difficult to come back. Come anyway!

Wear comfortable clothes and dress in layers.

Sessions may include sitting meditation, lying on the floor (if you choose), simple stretches, and gentle walking.

What to bring and what to sit/lie on?

Special meditation cushions and stools are not required; however, you might like to explore those in your own time. You may like to have a yoga mat or something comfy to lie down on for the lying down practice. Don’t forget to have a drink/snack handy and for some sessions a pen and notepad might be needed.

Have fun!

We can work with whatever space you have for us to deliver our workshops. We have smart Powerpoint slide sets that accompany each session but if you do not have any A/V available, sessions can run perfectly well with flipcharts, which we can bring with us!

A space big enough to seat all of your attendees is all that is required.

The retreat day is open to people who have completed an 8-week mindfulness course, or who have experience. The day runs from 10.00 til 15.00 either on a Saturday or Sunday, in or on the outskirts of Maidenhead. During the day I will guide you through all of the practices that will have been learnt during the 8-week course and there will be some periods of silence. This day is not only a blissful opportunity to enjoy some peace and calm but also a chance to ask any questions you may have about your practice. Fruit snacks and teas will be provided but please bring a light lunch with you, along with a yoga mat and any meditation stools, cushions and blankets you would like to have with you. Chairs will be provided.

If you are suffering from any serious mental health conditions such as psychosis and schizophrenia or if you are in the midst of a deep depression or grieving, it might worthwhile waiting until you feel better before embarking on a mindfulness course. Please feel free to contact Tricia Wilkie on 07776 132083 | tricia@themindhub.co.uk to have a confidential chat about whether now is the right time for you to attend.

Whilst studies show that MBCT training can cut depression relapse rates by nearly 50% if you have had 3 or more episodes of depression and that MBCT training is as effective as anti-depressants you should always consult your GP before cutting down on any medication.

We can work with whatever space you have for us to deliver our workshops. We have smart Powerpoint slide sets that accompany each session but if you do not have any A/V available, sessions can run perfectly well with flipcharts, which we can bring with us!

A space big enough to seat all of your attendees is all that is required.

This comprehensive course will be delivered via an online learning platform until the Covid-19 restrictions have been lifted and it is safe to learn in person. The course is divided into 4 manageable live online sessions with some self-directed learning in between and with access to the trainer throughout the course.

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Learning takes place through a mix of presentations, group discussions, activities and there is plenty of opportunity to ask questions as we go along.

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Each session is built around a Mental Health First Aid action plan.

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We can accept a maximum of 16 people on any one course at a time, to ensure that the instructor can keep people safe and supported whilst they learn.

Everyone who completes the course will get:

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• A certificate of attendance to confirm they are a Mental Health First Aider.

• A manual to refer back to should they need it.

• A quick reference card to remind them of the Mental Health First Aid action plan.

• A workbook that includes a helpful toolkit to support their own wellbeing.

• A copy of the Line Managers’ Resource, an invaluable source of advice on how support an employee experiencing mental ill health.

In the workplace, Mindfulness training has been shown to positively impact employee relationships, encourage collaboration between individuals and improve an employee's ability to focus, lead, communicate and pay attention for longer periods of time.

Focusing on mindfulness can also result in positive and improved behavioural changes to your employees when faced with daily challenges

• Ability to empathise

• Show compassion

• Demonstrate resilience

I get asked this question a lot! Simply, the present moment is the only moment that truly exists and so it is the only moment we have any element of control over. Our wild and precious lives are happening now, in this moment, it would be a shame to miss it, right?

Even if this moment in time is not a pleasant one, being present to it gives us more control about how to relate to it in a more positive way, which will ultimately impact the next moments to come. Of course, we need to look to the past or to the future to learn, reminisce, daydream or plan, for example, but we do that in a very conscious way.

On autopilot we might find ourselves getting lost, dwelling, living in the past or catastrophising and worrying about the future, which can bring about or exacerbate feelings of low mood, stress and anxiety. The aim of mindful awareness is not to force the mind to be 100% present in the day – that would be impossible, but simply to notice where the mind is heading and having the choice whether to go there or come back to a more helpful place by focussing on the now.

Yes! We love to travel and can create a range of bespoke workshops to fit within the theme of your event.

Past off-site events have included, mindful movement, mindful walking, mindful driving, introduction to mindfulness and intention setting at various meetings, kick-offs and conferences.

Yes! We love to travel and can create a range of bespoke workshops to fit within the theme of your event.

Past off-site events have included, mindful movement, mindful walking, mindful driving, introduction to mindfulness and intention setting at various meetings, kick-offs and conferences.

Yes, at the Mind Hub we want to give access to training to as many people as possible and we are perfectly happy for payment to be paid in instalments.

Please contact Tricia Wilkie to make arrangements for payment on 07776 132083 | tricia@themindhub.co.uk

Yes, at the mind hub we want to give access to training to as many people as possible and we are perfectly happy for payment to be paid in instalments.

Please contact Tricia Wilkie to make arrangements for payment on 07776 132083 | tricia@themindhub.co.uk

Mindfulness is always learned in a highly practical way, through experience rather than talk. We gradually learn to direct our attention in a more focused way to whatever is actually happening - whether it be our breathing, the sensations in our body, thoughts and feelings, or everyday activities such as walking and eating.

Research and evaluation shows that taking part in an MHFA course:

• Raises awareness and mental health literacy

• Reduces stigma around mental ill health

• Boosts knowledge and confidence in dealing with mental health issues

• Promotes early intervention which enables recovery

We love to travel and can take mindfulness on to the road to reach your remote workers. Other options would be for them to dial-in to workshops or join a live online workshop specifically for them using your in-house conferencing facilities or Zoom/Skype.

At first, the mind wanders constantly, but with practice, we learn to sustain our attention and direct it more skilfully. This helps break the grip of unhelpful mental habits, judgements and impulses, making way for greater calm, and for more helpful, kinder and rational thinking about all aspects of life. However, it takes practice!

We love to travel and can take mindfulness on to the road to reach your remote workers. Other options would be for them to dial-in to workshops or join a live online workshop specifically for them using your in-house conferencing facilities or Zoom/Skype.

Our mode of autopilot is helpful so we do not have to repeatedly think in a conscious way about how to walk, drive our car or get dressed, for example. The trouble is we tend to experience most of our day in this mode, in an unconscious way, meaning we have a conceptual, indirect experience rather than truly living life and experiencing it in all its technicolour.

Can you reflect on a time when you last ate your favourite meal; did you savour it and enjoy every mouthful or was it almost gone before you paid attention to it? Can you think of a time when you were driving and had full intention to drive one way but found yourself going in the opposite direction or missing your turning because despite the fact your body was awake in the car, your mind was elsewhere? Maybe you can relate to getting caught up in unhelpful thought cycles or listening to an inner critical voice?

Being mindful rather than mindless helps us to have more awareness of our self and our surroundings to manage our thoughts and feelings in a more positive way; building and emotional resilience and the skills to get the most out of life.

.b was carefully crafted by classroom teachers to engage everyone, including the most cynical of student audiences. It is taught with striking visuals, film clips and activities that bring mindfulness to life without losing the expertise and integrity of classic mindfulness teaching.

For more information on on Mental Health First Aid please visit www.mhfaengland.org

.b aims to give students mindfulness as a lifeskill. Students use it …

• to feel happier, calmer and more fulfilled

• to get on better with others

• to help them concentrate and learn better

• to help cope with stress and anxiety

• to perform better music and sport.

Yes, Tricia Wilkie has completed a MiSP Teach .b Certification Course and is trained to teach. Tricia also has two children of her own one of which has already benefitted from mindfulness training.