We offer courses in mindfulness as practised in many different contexts across the world. Many thousands of people have found mindfulness helpful to manage difficulties such as anxiety, depression or low mood, chronic pain and low self esteem.
Our courses – along with regular meetings of a community of people who have done the course – have been very much part of the Sussex Beacon for more than a decade now.
Our Mindfulness courses offer ways of living with more ease and awareness, even in difficult times and can support you in:
In the course, we explore ways of being aware of what is here in us moment by moment – in our thoughts, feelings and sensations in the body – with an attitude of kindness and curiosity towards ourselves and our experience.
There is an emphasis on experiential learning both in the sessions and in home practice so that people can experience for themselves and explore ways of bringing mindfulness into their daily lives to nourish and support.
Over the last ten years, we have held courses twice a year.
We’re adapting to the times with the current need for social distancing and will be looking at ways to hold courses in response to demand.
Please let us know if you are interested – see below.
Core Mindfulness Practices
These practices are explored fully in the mindfulness course but can be used by anyone wanting to experience what the practices of mindfulness are like.
Track: Introduction to Mindfulness (9 mins)
This gives an overview of what mindfulness is and encourages the attitude of an open-hearted curiosity to the process of finding our way with the practices and understandings of mindfulness.
Track: Awareness of the Breath (14 mins)
Bringing awareness to the breath is one of the core practices and resources of mindfulness, giving us an anchor bringing us into the present moment even in very challenging situations.
This practice gives a way of resting in the natural rhythm of your breathing rather than trying to control the breath in some way and can, over time, bring a greater sense of connection and ease in the body and in our whole being.
The practice is typically done lying down but can be done sitting or standing.
Track: Introduction to Sitting Meditation (6 mins)
Whether or not you’re familiar with sitting meditation, It can be good to listen to this introduction from time to time to remind yourself of some aspects of this practice, such as the need to cultivate an allowing attitude to thoughts as we meditate, and to find ways of engaging with the practice that work for you and feel nourishing.
Track: Sitting Meditation (33 mins)
This meditation is in two parts: awareness of sensations in the body and of the breath – this part ends with a sound of the bell at 20 minutes – and of awareness of hearing, thoughts and feelings followed by a period of choiceless awareness, opening to whatever arises moment by moment.
Once you become familiar with the practice, you may prefer to do sitting meditation in silence without the guidance, whether for just a few minutes or for a more extended period.
Track: Introduction to the Body Scan (4 mins)
It can be good to listen to this introduction from time to time to remind yourself of the understandings that underpin the body scan and simply letting your experience of it be as it is. There are no right or wrong ways to do the body scan.
Track: The Body Scan (34 mins)
This guided practice moves awareness through the body and, over time, can help deepen our awareness of, and connection with, our bodies in ways that bring a greater sense of ease, even in places where there is pain or discomfort of whatever kind.
The body scan can be done lying down, sitting or standing – whatever position is most comfortable for you.
Track: The Breathing Space (8 mins)
This is a short practice in three stages, traditionally known as the ‘Three- minute breathing space’.
It helps us connect with what’s happening in the moment and to come home to the anchor of the breath and of a more spacious sense of ourselves.
In time, it can give us a greater sense of stability and ease even in challenging situations.
Once familiar with it, the breathing space can be done ‘on the spot’ in any situation to give us space to find how best to respond, rather to react, to the situation we’re in, whether that’s something coming up in us or a situation with others.
Track: Tree Meditation (14 mins)
This meditation can help bring a sense of support and nourishment that, when done from time to time, can allow us to let go of things we no longer need to hold in a very gentle and gradual way.
Completing the course
Once you have completed the course, we offer regular continuation sessions which help encourage and maintain practice and where people can receive inspiration and support from the group.
We are open to the possibility of holding courses from time to time for partners and carers of people living with HIV as and when there is a demand for this.
Who runs the course?
The Sussex Beacon Mindfulness course is run by Judy Lewis.
Judy has been a mindfulness practitioner for over twenty-five years. Having benefited in many ways from the understandings and practices of mindfulness in her own life, she brings a strong commitment to making mindfulness practices accessible to everyone. She encourages those who want to explore ways that may help them live with more ease, awareness and fulfilment.
How can I start?
To register your interest in coming on our next course starts, please get in touch with:
Hattie Yannaghas, Health Management Team