Just One Thing Mindfulness

Just One Thing Mindfulness Affordable mindfulness courses, workshops, and practice sessions for the community and workplaces. Hello! My name is Jo and I am a Mindulness Practitioner.

Having experienced a marked improvement in my own mental and physical wellbeing when I started practicing mindfulness and meditation, I became curious about how and why mindfulness worked. In 2021 I enrolled in the Mindfulness-Based Cognitive Therapy Training at the Nottingham Centre for Mindfulness, part of Nottinghamshire Healthcare NHS Foundation Trust. This training has enabled me to develop a

nd deepen my own mindfulness practice and learn the skills necessary to begin teaching mindfulness to others. I have now completed the final phase of my training and have started delivering Mindfulness Based Programmes and taster sessions in the community and workplaces. Please get in touch if you would like to find out more.

Offer Yourself the Gift of Calm this Christmas!As Christmas approaches, why not take a breathing space from all the busy...
19/11/2024

Offer Yourself the Gift of Calm this Christmas!

As Christmas approaches, why not take a breathing space from all the busyness to reconnect with the season, yourself, and those you care about in a calm, caring and meaningful way.

Just One Thing is offering two evening mindfulness sessions (Monday 9th & Monday 16th December) to introduce foundational practices including learning to pause, noticing, appreciating, befriending, keeping things simple, and letting go.

You do not need to come to both sessions, but are welcome if you would like to!

For more information, click on this link https://www.just-one-thing.co.uk/festivemindfulness or email [email protected]

Hello dear friends! I haven't posted for a while but just wanted to let you know about the next Mindfulness Course that ...
09/08/2024

Hello dear friends! I haven't posted for a while but just wanted to let you know about the next Mindfulness Course that I will be facilitating in Wirksworth this September. This course is an introduction to foundational practices in mindfulness and meditation. It is an opportunity to learn and develop skills and attitudes that can help you meet the stresses and challenges of everyday life with a growing steadiness, calmness, and inner contentment. If you are interested in finding out more, please get in touch!

It's been a while since I posted - I decided to take a little break after all the advent posts!Since then I have been pr...
26/01/2024

It's been a while since I posted - I decided to take a little break after all the advent posts!

Since then I have been preparing for delivering some mindfulness courses in the community. I thought I would share with you some of the key themes.

What is the weather pattern of your mind today? Our thoughts influence our emotions and moods and can affect how we 'see' our experiences in the here and now.

By becoming more aware of the thoughts that we pay attention to, that we 'feed' or get tangled up in, we can begin to notice the different lenses or perceptions that we may be viewing our experiences through. As best you can, bring a curious, non-judgemental awareness to your thoughts and perceptions, being kind to yourself.

Hello! I just wanted to let you know, that there are still a few places left on the Everyday Mindfulness Course that beg...
26/01/2024

Hello! I just wanted to let you know, that there are still a few places left on the Everyday Mindfulness Course that begins in Wirksworth, at the beautiful Coach House Studios, next Friday the 2nd of February.

This course will introduce you to some simple mindfulness exercises and meditations. It is suitable for anyone who is interested in learning more about mindfulness, and wishes to enhance their general wellbeing. The course is also suitable for those who have suffered from stress, anxiety and mild depression, and would like some additional tools to help them navigate the ups and downs of everyday life.

If you would like to find out a little more about the 8-week programme, please visit this webpage link (https://www.just-one-thing.co.uk/mindfulnessforlife) or drop me a message/email [email protected]

Alternatively you can register your interest by completing this google form:

https://forms.gle/18hdNTPcobNWtYkQ7

Cost per Session:
I appreciate that for many people finding spare cash for ‘extras’ is difficult at this time. That is why I am offering this course on a tiered donation approach and ask participants to consider paying what they can to help Just One Thing cover the costs of delivering the programme. Suggested donations:

Abundant Donation Rate: £10 per session
Standard Donation Rate: £5 per session
Supportive Donation Rate: £0 - £4 per session

If you are contemplating making a fresh start by looking after your wellbeing in 2024, then a mindfulness course could s...
02/01/2024

If you are contemplating making a fresh start by looking after your wellbeing in 2024, then a mindfulness course could support you with your intentions.

The next 'Just One Thing' Mindfulness for Life course will begin on Friday 2nd February 2024, 2.00 - 4.00 pm, at the Coach House Studios, Wirksworth DE4 4ET

There will be an information and taster session on Friday 19th January. Booking is essential, so if you would like more information, please do get in touch. [email protected]

A Mindful Advent Day 24:Mindfulness teaches us that every moment is fresh and new, and that we have each moment, only on...
24/12/2023

A Mindful Advent Day 24:

Mindfulness teaches us that every moment is fresh and new, and that we have each moment, only once. Each of these moments is an opportunity to ‘wake up’ and to live our lives with greater awareness, colour, and meaning. This is a true gift!

This Christmas it is worth contemplating that:

Every experience will only happen once, and can never happen in exactly the same way. Even activities we have done a hundred times before are never quite the same because each moment is a new moment.

Every single person you meet has the potential to touch your life in unexpected ways. Be open to new people entering your life.

Every moment is an opportunity to be fully present with our loved ones and friends. Put down your phone, don’t miss out on all the precious moments on offer to you right now.

Every moment can only happen once, and only in the way it happens. Be open to opportunities to practice self-care, to grow and connect.

I wish you a peaceful, happy and mindful Christmas!

A Mindful Advent Day 23: We can take ourselves very seriously at times. We hold on tightly to the perceptions we have of...
23/12/2023

A Mindful Advent Day 23:

We can take ourselves very seriously at times. We hold on tightly to the perceptions we have of ourselves and how we think our lives should be. Our feelings about Christmas can amplify this. It’s important to loosen our grip a little and to smile and laugh. This is not to make light of the challenges we may be facing, or the seriousness of local and world issues. However, maintaining perspective is important, and we can do this by gently reminding ourselves of our good qualities, and that there is still much to remain thankful for and to celebrate.

Smiling has been found to have positive benefits for our health, reducing stress, elevating mood, and boosting the immune system. It has also been found to reduce pain and may help lower blood pressure! Both smiling and laughter tend to be contagious, helping us to connect with others in a meaningful way. Laughter also helps us to feel present, and it provides emotional release.

Funnily enough, we don't have to smile or laugh spontaneously for the body to respond in positive ways. So, whether you feel like it or not, make time to relax the body, and smile and laugh to yourself! And enjoy smiling and laughing with others this Christmastime, be it in person, online, or by tuning into a funny TV or radio show.

Have a go today: Smile gently to yourself as you go about your tasks. Share a smile with the people you meet. Smile when habitual thoughts pop into your head ‘Ah, there’s that thought again!’. Try relaxing the body, softening your grip on the moment, and letting out a soft chuckle every now and then. Perhaps bring to mind something funny that made you laugh before! It may feel odd ‘manufacturing’ a little laugh like this, but laugh at the silliness of it!

A Mindful Advent Day 22:If you have a busy Christmas planned, with family arriving and plenty of cooking and entertainin...
22/12/2023

A Mindful Advent Day 22:

If you have a busy Christmas planned, with family arriving and plenty of cooking and entertaining scheduled, you might start to feel yourself slumping by this point in Advent. Our minds and bodies are still busy with all the things they ‘have’ to do, and there may be a sense of anticipation and excitement. But we may also notice a sense of tiredness, some inner resistance, a subtle feeling of having reached capacity.

Whatever we have planned, be it a ‘quiet one’ or a ‘festive frenzy’, can we gently turn towards the body and mind as the holiday draws closer and hold ourselves and our feelings with an inner quiet dignity?

We can practice embodying dignity when we sit to meditate. By choosing a posture that is self-supporting with the back straight, but not stiff, we become aware of the gentle uplift of the spine from the pelvic cradle and how the neck and head are balanced and aligned. We know we have taken our seat, are occupying our space, inhabiting our bodies. Allowing the shoulders to relax and the chest to be open, letting the facial muscles soften and our hands rest, the whole body becomes a dignified presence, becomes mindfulness itself.

Sitting in stillness like this, we can remind ourselves of our own inner dignity. As we watch our thoughts and emotions come and go, we allow them to be acknowledged and held gently in this space of warm, quiet dignity.

Have a go today: If you notice the push and pull of thoughts and emotions as you go about your daily tasks today, take a few moments to pause and adopt a dignified, stable position. This could be sitting or standing. Become aware of the space your body is occupying, its edges, your connection to the earth, and the stability of your posture. Sense the comfort this stability brings, the dignity of this posture. Then, take a few mindful breaths, knowing when you are breathing in and knowing when you are breathing out. Remind yourself that you can allow difficult thoughts and emotions to be held within this warm, dignified space before carrying on with the next moments of your day.

A Mindful Advent Day 21:The practice of generosity seems to go without saying at this time of year. We are all doing it,...
21/12/2023

A Mindful Advent Day 21:

The practice of generosity seems to go without saying at this time of year. We are all doing it, right? Buying gifts for one another, opening up our homes to family, making donations to charity, and calling elderly relatives we haven’t spoken to for a while.

But when it comes to mindfulness, generosity is considered a ‘quality of mind’ that can be nurtured and developed through our practice, and to support our practice.

We begin by practicing giving ourselves some important gifts: self-acceptance, patience, kindness and some time off each day to simply ‘be’. Can we develop an attitude whereby we feel truly deserving of these gifts, truly deserving of our own generosity?

And then we can begin to offer this generosity out to others. So, we are not simply sharing material gifts, possessions or money (although this can be very uplifting too) but we are sharing something of our best selves: our acceptance, our patience, our kindness and our time. These gifts can be given in many simple and creative ways, reflecting the needs of different people and different situations. We give in ways that honour our own capacity but also notice where and why we resist.

Have a go today: Can you give yourself the gift of some quiet time today? As you go about your daily tasks, can you approach them with an attitude of self-acceptance, patience, and kindness? Consider in what small and simple ways you might offer others these simple gifts this Christmas too.

A Mindful Advent Day 20:Thich Nhat Hanh says in his book ‘Happiness’ that ‘The present moment is our destination’. We sp...
20/12/2023

A Mindful Advent Day 20:

Thich Nhat Hanh says in his book ‘Happiness’ that ‘The present moment is our destination’. We spend so much of our lives rushing around from one place to another, trying to achieve something or other. We always seem to be trying to get somewhere. It’s as if we think that our ‘best lives’ are somewhere ahead of us, and that we have to keep going to reach them. The run-up to Christmas can certainly feel like this!

We can only actually live in the present moment. How many moments do we miss because we are looking elsewhere? Practicing mindfulness allows us to fully arrive in the present moment and to appreciate it more fully. By coming back to the present moment we can cultivate the stability, calm and happiness we seek.

Thich Nhat Hanh reminds us that ‘Our true home is in the present moment.’

Have a go today: Choose a mindfulness practice that you enjoy, be that sitting, walking, yoga, or eating. When you practice remind yourself that you are choosing to arrive in the present moment and, as best you can, to give it your full attention. After your practice, see if you can take this same quality of mind with you into the rest of your day. Take regular pauses to arrive back in the moment, perhaps saying to yourself, ‘I have arrived, I am home in the present moment’.

Mindful Advent Day 19:The mind can have many self-critical habits, and negative chatter can become loud and persistent w...
19/12/2023

Mindful Advent Day 19:

The mind can have many self-critical habits, and negative chatter can become loud and persistent when we are busy and overwhelmed. As we prepare for the Christmas holidays and the special day itself, it is easy to get caught up in thoughts such as ‘I haven’t done this yet’ or ‘Why aren’t I more organised?’ and ‘I’m a terrible cook, the food is going to be awful’.

Becoming more aware of these thoughts, and knowing that when we are overloaded they are often symptoms of stress rather than the truth about us is important. It can also be really useful to remind ourselves of all the things we do well and our innate good qualities. To trust in our good intentions and to know that we are enough.

Have a go today: See if you can become more aware of negative self-chatter and notice how that makes you feel in your body and mind. Remind yourself that these thoughts are not the truth about you, they are just thoughts. Then gently incline the mind towards what you have achieved, and that you have many good qualities. Try listing a few of these: kindness, humour, patience, honesty, generosity…This may feel awkward at first, we are often so used to being hard on ourselves, but give it a go!

A Mindful Advent Day 18:When we become busy and focused, the body can become tense. As we get closer to Christmas, for s...
18/12/2023

A Mindful Advent Day 18:

When we become busy and focused, the body can become tense. As we get closer to Christmas, for some of us with long ‘to do lists’ there can be a tendency to ‘keep going’ and the body can start to show signs of resistance. The shoulders become tight, the jaw clenches, there is pressure in the temples and forehead, and our bellies are tense.

Did you know that you can practice mindfulness meditation lying down? When you lie down, either on a mat on the floor, your bed, or a sofa, you can really ‘let go’. The mind gives all the muscles of the body permission to soften, and allows the body to be held by the surface beneath it. If you can manage not to fall asleep, let the whole body be an object for your meditation, noticing how it gently moves as you breathe in and out, becoming aware of the space it occupies and the sensations across the skin. You might also choose to gently scan through the body, bringing a gentle attention to each part of the body in turn. You simply notice the sensations present in each part of the body, breathing with them, not needing to change them, but allowing them to be there moment-by-moment.

Have a go today: Choose a time and a place where you can lie down for a few moments and won't be disturbed. You can lie down on a mat on the floor, or on a sofa or bed if you can stay awake. Lie on your back, with your legs outstretched and your arms by your side if this feels comfortable. Close your eyes. Take a few moments to become aware of simply lying here, the space the body is occupying, and sensations across the skin. Then ask yourself, how does the body feel? Any tiredness or restlessness, heaviness or lightness? Do you notice any obvious areas of holding, resistance, or tension? Just acknowledge this, then tune into the breath. Gently follow the in-breath and the out-breath. On the out-breath, imagine or sense that the body is softening, letting go, and sinking deeper into the surface beneath you. After following the breath like this for a little while gently scan through the body breathing with the sensations you notice in each area. Give permission for each area to rest.

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