MBSR Course

Mindfulness Based Stress Reduction Course (MBSR)

8 Week MBSR course + orientation session, held at Cowdray Hall, situated in the beautiful grounds of Cowdray Estate, in West Sussex. This course is held in a safe and friendly environment, facilitated by Sandrine Cranswick, an experienced mindfulness teacher and practitioner. Through experiential and theoretical training in mindfulness, participants will learn to bring greater clarity and awareness into all aspects of daily life. During this 9 week programme participants will explore inner experiences such as body sensations,  breathing, thoughts, emotions, habitual patterns and the interconnection of body-mind. Participants will learn  a range of mindfulness practices and life long skills enabling them to live life more fully, to interact with their experiences with greater awareness, stillness, compassion for oneself and others, resulting in more skillful responses to life’s challenges.

Scientific researchers have proven the benefits of practicing mindfulness including: stress reduction, coping better with physical pain and illnesses, better sleep, reduction of high blood pressure, strengthening the immune system, greater enjoyment and appreciation of life, increased awareness, acceptance and empathy.

The MBSR taught in the UK and in particular at Cowdray Hall, Midhurst, is based on the original programme of Jon Kabat-Zinn, with added elements of MBCT (Mindfulness Based Cognitive Therapy, co-developped by Professor Mark Williams of Oxford University).

Course content: in each session we explore a particular theme:

  1. Seeing the Automatic Pilot and ways of stepping out
  2. Recognising & Dealing with barriers. Perceptions             
  3. Mindfulness of Breath and Movement                
  4. Stress – Interconnection of body and mind – Responding vs Reacting                   
  5. Acceptance – Coping with Stress     
  6. Thoughts are not fact – Mindful Communication         
  7. How Can I Best Look after Myself?  
  8. Mindfulness in Daily Life – further resources for ongoing support                                

The home practice is an important part of the course. Mind training is like body training, it needs time and practice to see some results but it’s worth it! Each session will include reflecting and exploring with others, our experiences of the home practice for that week and any difficulty occurred. Much of the learning is done through these experiences and through exploring them amongst group participants and facilitator. At the end of the course participants will leave with a tailored practice that suit their individual lifestyle.

Course details:

Venue: Cowdray Hall. Address: Parkway, Easebourne, Midhurst GU29 0AW, West Sussex.

Course dates for 2017:

Winter:

  • Tuesday 7 February to Tuesday 4 April 7-9pm + all day on 25 March (FULL)
  • Thursday 9 February to Thursday 6 April 10.30am-12.30pm + all day 25 March (1 space left)

Spring:

  • Tuesday 2 May to 27 June 7-9pm + all day on Saturday 17 June

Autumn:

  • Tuesday 10 October to 5 December + all day on Saturday 25 November

How to apply: By application only (Limited to 8 people). Please fill in the forms below and kindly return them to sb.cranswick@gmail.com. Once your application is received and assessed, Sandrine will confirm your place on the course or arrange a telephone conversation to make sure this is the right course for you at the right time. Once agreed, a deposit of £50 will secure your place.

Sandrine MBSR application-form + pre-course

Cost: £250 for the 9 week course including 9 weekly sessions, the all day retreat, 5 recordings of guided meditations with Sandrine’s voice and a workbook. A deposit of £50 is required to secure your place. The full remaining balance of £200 is to be paid up to one week before the start of the course, by cheque or bank transfer. (Some concessions are available)

One to one courses available upon request in Cowdray New Therapy rooms or home visits in and around Midhurst.

Testimonials for the eight week course:

“Sandrine exudes gentle, calm serenity. She ensures all participants feel welcome, valued, cared for in a safe, non-judgmental environment. Sandrine has a wealth of knowledge and experience, she gently guides you in understanding mindfulness and how best to tailor it to your individual needs. Her introduction to this essential life skill gives you all the tools one needs to build on”. 2017

“Having struggled with my mental health on and off for the majority of my life, Sandrine’s mindfulness course has given me a toolkit that helps me deal with life’s difficulties rather than ignore them and result in being overwhelmed.  I have a new-found confidence and self-awareness that is helping me achieve an even balance”. 2017

“If you are wondering whether to participate on Sandrine’s course, I would strongly encourage you to do so. It has given me invaluable tools to tackle challenging situations whenever they arise, as well as helping integrate a sense of calm throughout the day. Highly recommended! 2017

I would recommend mindfulness and this course to anyone suffering from stress or chronic pain” C. 2017

Thank you so much for a really wonderful and inspirational course”. 2017

This 9 week introduction to mindfulness is truly, gently transformative. I would highly recommend Sandrine” Participant 2017

“During a time of personal difficulty, I sought the approach that mindfulness brings to the challenges of life. It showed me new ways to face difficulties with peace and grace that comes from not reacting on impulse, but following a mindful approach”. L. 2016

Doing this course has made an enormous difference to me. Depression and anxiety have been melting away and been replaced with a new joy in life”. Participant 2016

“My body and mind feel uplifted, relaxed and calmer, making me much more able to cope with life’s stresses, to be a kinder, happier person to myself, those I love and others. Thank you Sandrine for changing my life.” Linda 2016

This course has been the most precious gift I have ever given myself. I had no idea how much I needed it or how life changing it would be.  This has allowed a new sense of understanding and awakening to unfold with gentle kindness, love and appreciation for myself and all those around me. The meditation, the slowing down, the pauses in the day all gave me time to think and observe and gave me the clarity that I so needed. A door has now been opened to a wonderful new world and way of thinking and there are some many wonderful possibilities to explore. You have been and are the most wonderful teacher Sandrine.  I will always be grateful to you for your kindness, patience and for everything you have taught me and helped me discover over the last few months” May, 2016

I found the course to be very well planned and thoughtfully delivered in a positive and supportive environment. If applied to each part of your life mindfulness has the capacity to enhance it for the better” Stephanie 2015

I would highly recommend Sandrine’s mindfulness course. As a result of her own experience of many years of meditation practice, she teaches from a deep and still space, which is also reflected in her recordings of the body scan, sitting meditation and mindful movement. This makes it much easier to experience that quiet space within ourselves. Although the course is primarily aimed at people new to mindfulness and meditation, I still gained a great deal from it, even though I have meditated a lot in the past. I came away with many new ways to integrate mindfulness into my daily life as well as a renewed commitment to a regular meditation practice”. Sarah K.2014

Very professionally run by a person who knew her subject matter inside out” Rob 2014

The course met and exceeded all my expectations” Carol 2014