MBCT – Next course starts 31st January 2019


When:         Thursday 31st January 6.30pm – 9pm – 9 weeks every Thursday
Where:        Loule, Algarve, Portugal
Tutor:          Marion Furr 
Price:           €250 per person

Mindfulness Based Cognitive Therapy (MBCT) is suitable for people wishing to enhance their general physical and mental wellbeing.

Teacher and Course lead

Marion Furr
Marion is a Chartered Occupational Psychologist and Mindfulness Teacher who trained to teach Mindfulness Based Stress Reduction (MBSR) and Mindfulness Based Cognitive Therapy (MBCT) at  Bangor and Oxford Universities.  Since 2011, as Chair of the UK Department of Health staff well-being programme she personally introduced Mindfulness to over 3,000 colleagues at the Department of Health and across the UK Civil Service as a whole.  Since moving to Portugal in 2016, Marion continues in her role as a Trustee for the Oxford University Mindfulness Centre (OMC) and as a member of the steering group for the Mindfulness Initiative – an advocacy project, aimed at increasing awareness of how mindfulness can benefit society.

Course Format / Timetable

The course is offered over nine weeks.
There is one session per week, each session lasting 2.5 hours.

The dates for this course are as follows:
Introduction – 31 January 2019
  Lesson 1 –  7th February 2019
  Lesson 2 –  14th February 2019
  Lesson 3 –  21st February 2019
  Lesson 4 –  28th February 2019
  Lesson 5 –  7th March 2019
  Lesson 6 –  14th March 2019
Whole day practice 16th March 2019 10am – 4pm
  Lesson 7 –  21st March 2019
  Lesson 8 –  28th March 2019
Participants arrive five to ten minutes early as each lesson starts on time. 

A typical Lesson

A typical lesson includes a number of elements such as
 – Arrival and settling
 – Formal practice
 – Inquiry
 – Teaching and Learning points
 – Setting of Homework
 – Closing of session

After lesson six there is a whole day Saturday practice.
This runs from 10am to 16pm.
It includes a silent lunch, where the participants bring their own packed lunch and it is eaten in silence as a group or you may choose to solitude.
The day consists of thirty minutes practice sessions. 
The sessions are varied and includes practices from the course and also additional practices to widen and braoden the experience.

Who is the course for?

This course is offered to the general population. If you are feeling generally ‘dissatisfied’ with your life, have a sense of ‘missing out’ on moments of pleasure and joy, or are experiencing stress, anxiety, low mood or recurrent depression, this course could help you. 
Over the eight weeks you will develop skills to better respond to the ‘ups and downs’ of everyday living and enhance your general wellbeing. Previous participants say that the course helped them to be more in the present moment, realise that they are not their thoughts, and be kinder to themselves.
The course is not being offered as a treatment for any specific physical or psychological conditions and is not suitable for people who are currently experiencing severe problems in these areas.

What is MBCT – Mindfulness Based Cognitive Theraphy

Mindfulness starts when we recognise the tendency to be on automatic pilot and we make a commitment to learning how best to step out of it and become aware of each momentPractising how to purposely move attention around the body shows both how simple, and also how difficult, this can be.

Further focus on the body begins to show more clearly the ‘chatter of the mind’and how this tends to control our reactions to everyday events.

With greater awareness, we begin to notice how busy and scattered the mind can often be. Learning to intentionally take the awareness to the breath, or body sensations, offers the possibility of being more focused and gathered.

The mind is most scattered when it tries to cling to something and avoid/escape other things. Mindfulness offers a way to stay present, to view things from another place, to help take a wider perspective and relate differently to experience.

Relating differently involves bringing to experience a sense of ‘allowing’ it to be just as it is, without judging it or trying to make it different. Such an attitude of acceptance is a major part of taking care of oneself and seeing more clearly what, if anything, needs to change.

Negative moods and the thoughts that accompany them restrict our ability to relate differently to experience. It is liberating to realise that our thoughts are merely thoughts, even the ones that say they are not!

There are some specific things that can be done when depression, anxiety or stress threatens. Taking a breathing space will come first, and then deciding what action, if any, to take. Each person has his or her unique warning signs and having an awareness of these, ‘spotting’ them early, will help in making plans for how best to respond to the turmoil of the mind, depressed mood etc, before it becomes too overwhelming.

Maintaining a balance in life is helped by regular mindfulness practice. Good intentions can be strengthened by linking such intentions to a positive reason for taking care of oneself.

Food and Drinks

There is no food provided as part of this course. Filtered water is available.  

Location

Quinta Verde is the home of mindfulness teachers Marion Furr & Per Norrgren registered in Portugal as an official Alojamente Locale (Reg # 41135/AL).  The house name translates as “Green Farmhouse” but is affectionately referredto as “QV”. 

1 Quinta Verde – “QV” House and Terrace

QV is located in the hills just 4km from thebeautiful historic town of  Loulé  and  approx. 20 minutes´ drive from Faro Airport. A Taxi from the airport is likely to be in the region of 30-35 Euros. We are happy to facilitate Taxi Sharing for those arriving close together. There is free parking on site. 
The address is:
Quinta Verde
Rua das Quintas
Lagoa de Momprole
8100-305 Loule
Here is a link to the official QV BnB Google page where you can see a map and exact map location.  QV BnB

2 Loule Market Hall / Loule on Map / Loule Castle

Meditation Spaces

We are immensly grateful for the Alagarvian weather which enables us to make maximum use of our outside spaces in addition to our meditation marquee.

3 QV Orange Orchard / Meditation Marquee

Cost

The cost of the course, including all handouts is €250

PLEASE NOTE that the retreat centre and accommodation is located on a hillside and we regret it is not suitable for wheelchair users. Due to uneven surfaces and stepped landscape it may also not be suitable for people with limited mobility. If you are not sure, please call.

What to bring/wear

Comfortable clothing in layers is best. Good footwear for gentle walking/ mindful movement outside is recommended. We provide enough meditation mats, stools / cushions and blankets for everyone. However, if you prefer your own equipment, please bring it with you. 

To apply for the course

  1. We receive your application form and allocate places on a firstcome-first served basis.
  2. You pay a non-refundabledeposit of £100
  3. Your place is fully confirmed once we receive your deposit or full retreat payment.
  4. If you selected to pay the deposit only, we will invoice you for the balance to be paid in advance of the course starts.
  5. We will email you the joining instructions in advance of the course.

Payment and Cancellation Policy

Please read our Terms and Conditions for information regarding payments and cancellations.


For more information:

Please email per@inmindsight.com or telephone +44 (0)7425 149972 (UK Mobile) / +351 968 837 136 (Portuguese Mobile