One-On-One Offerings Sept 18 2021



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THERAPEUTIC GROUPS

The mindfulness-based therapeutic groups offered at Breathe Mindfulness Centre are based on the accredited, evidence-based programs that have acquired overwhelming scientific support in helping participants work skillfully with difficult emotions such as anxiety and depression, enhance resilience and cope with life’s challenges, increase well-being and happiness, create more satisfying relationships and support healthier habits.  Therapeutic groups typically run over several weeks and involve short talks, experiential exercises, mindfulness meditation, group discussion, and home practices. The container of which all the groups are held is based on values of equity, diversity, inclusiveness and belonging. Respect and confidentiality are required for participation.

The groups at the centre are relatively small (no more than 15 participants) and are open to the general public and other health practitioners. Meditation experience is not necessary to participate in the therapeutic groups, all are welcome.

Popular therapeutic groups include:

Mindfulness-Based Cognitive Therapy for Coping with Anxiety, Depression and Emotional Distress (9 Week Program, see full-description below)

Mindful Self-Compassion (8 Week Program, see full-description below)

Mindful Self-Compassion – Short Course (6 Week Program, see full description below)

Managing Stress and Building Resilience: An Integrative Mindful Approach (4 Week Program)

Developing a Mindful, Conscious Life (6 Week Program)

MINDFULNESS-BASED COGNITIVE THERAPY (MBCT) 

A 9-week program for coping with anxiety, depression and emotional distress. In this program, you will learn to access and cultivate your natural capacity to actively engage in caring for yourself and find greater balance, ease and peace of mind.

Mindfulness-Based Cognitive Therapy is an evidence based treatment approach developed by Drs. Zindel Segal, Mark Williams, and John Teasdale that has been proven effective for reducing stress and anxiety and preventing relapse in those who suffer from depression. It combines the practice of mindfulness with the skills of cognitive therapy. Mindfulness is about paying attention, on purpose, to the present moment without judgement. The core principles and skills of mindfulness facilitate greater awareness and acceptance of thoughts, emotions and sensations which help us break free from automatic, habitual responses that are often unhelpful to our well-being. Mindfulness also cultivates compassion towards ourselves and others. Cognitive therapy is designed to interrupt negative and unhealthy thought patterns that lead to depressive and anxious spirals.

To learn more about MBCT CLICK HERE .

What to expect
The first week is devoted to a group orientation where an overview of the program will be provided. During this session, we will also meet briefly with you (10-15 minutes) individually to help make sure that the program will be beneficial for you. The duration of this orientation session is approximately 3 hours with participation being a requirement for enrollment in the program.

After the orientation session of the MBCT program, participants will then meet as a group with a facilitator(s) once a week for 8 weeks. Each session is 2.5 hours long. In addition to these sessions there will be one all-day mindfulness retreat held on a weekend between weeks 5 and 7. Each session is organized around a theme that is explored through short talks, experiential exercises, group inquiry and mindfulness meditation practices. Participants will be provided materials (handouts and audio) to support what they are learning in the classes and for use during home practice.  Commitment to home practice is an essential component for participation in and effectiveness of the program.  This home practice will take approximately an hour a day, six days a week, for eight weeks and involves such tasks as listening to audios, meditation and performing brief exercises.

The MBCT program will teach you specific techniques aimed at reducing anxiety and depression as well as how to cope with emotional distress as it arises.

In addition, the program is aimed at helping you:

  • become familiar with the workings of your mind
  • notice the times when you are at risk of getting caught in old habits of mind that re-activate anxious and downward mood spirals
  • explore ways of releasing yourself from those old habits and, if you choose, enter a different way of being
  • get in touch with a different way of knowing yourself and the world
  • notice small beauties and pleasures in the world around you instead of living in your head
  • be kind to yourself instead of wishing things were different all the time, or driving yourself to meet impossible goals
  • find a way so you don’t have to battle with yourself all the time
  • accept yourself as you are, rather than judging yourself all the time

Our therapeutic groups are small (about 12-13 people).

Who should attend
This program is for anyone who is experiencing moderate depression or anxiety or has a history of depression. It is also for those who are interested in learning a set of strategies designed to help manage mood and promote long term wellness. Meditation experience is not necessary to participate in this program.

This program is not recommended for individuals currently suffering from severe depression or psychosis.

All participants must be free of substance misuse.

Materials
Participants can use our meditation Zafu cushions and yoga mats during the sessions or are welcome to bring their own. Chairs will also be available. It is advisable to wear loose, comfortable causal clothing. Handouts and audio materials will be provided and are included in the program fee.

Fee: $600* (HST included).

*The MBCT program is not covered under MSI. However, those with extended healthcare benefits (i.e., private health insurance) may be eligible for reimbursement. Please contact your health insurance provider for details as to whether therapeutic group sessions offered by a Registered Psychologist are covered.

Note that any fees not paid by medical insurance may be tax deductible as a medical expense.

In order to make our therapeutic groups more accessible to everyone, payment plans are available for those who require it.  A valid credit card is required for this option.

Please be aware of our payment, cancellation and refund policies.

Completed registrations indicate understanding and acceptance of our Payment, Cancellation and Refund Policy.

CLICK HERE for our policies

Registration

Enrollment is limited as our groups are small (about 12-13 people). Pre-registration is required.

SEE IF MINDFULNESS-BASED COGNITIVE THERAPY IS CURRENTLY OFFERED/SIGN-UP

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MINDFUL SELF-COMPASSION

An 8 week program in developing a caring relationship with yourself and others. In this program, you will learn how to be with difficult emotions and moments in your life with kindness, care and understanding.

Mindful Self-Compassion (MSC) is an empirically supported program developed by Drs. Kristin Neff and Christopher Germer, designed to cultivate the skill of self-compassion.  MSC teaches core principles and essential tools for treating yourself in a kind, compassionate way whenever you suffer, fail or feel inadequate rather than the typical response of self-criticism, self-denial, or self-absorption. Self-compassion provides emotional strength and resilience, allowing us to admit our shortcomings, forgive ourselves, motivate ourselves with kindness, care for others, and be fully human.

The three key components of self-compassion are self-kindness, a sense of common humanity, and balanced, mindful awareness. Kindness opens our hearts to suffering, so we can give ourselves what we need. Common humanity opens us to our essential interrelatedness, so that we know we aren’t alone. Mindfulness opens us to the present moment, so we can accept our experience with greater ease. Together they comprise a state of warm-hearted, connected presence.

Self-compassion can be learned by anyone, even those who did not receive enough affection in childhood or who feel uncomfortable when they are good to themselves.

Growing research continues to show that self-compassion is strongly associated with emotional well-being, lower levels of anxiety and depression, healthy habits such as diet and exercise, and more satisfying personal relationships. To learn more about MSC CLICK HERE

What to expect
In the MSC program, participants will meet as a group with a teacher(s) for 3 hours once a week for 8 weeks in addition to a 4 hour retreat. Participants will learn and apply the three key components of self-compassion using meditation, short talks, experiential exercises, group discussion, and home practices. Participants will be provided materials (handouts and audio) to support what they are learning in the weekly sessions and for use during home practice.

MSC is primarily a compassion training program rather than a mindfulness training/retreat, although mindfulness is the foundation of self-compassion. The goal of the MSC program is to provide a safe and supportive environment for exploring how we typically respond when difficult emotions arise and to provide tools for becoming a warm and supportive companion to ourselves. Unlike group or individual therapy, the emphasis will be on enhancing emotional resources and personal capacities rather than addressing old wounds.

Following this program, participants should be able to:

  • practice self-compassion in daily life
  • understand the empirically-supportive benefits of self-compassion
  • respond to feelings of failure or inadequacy with self-kindness
  • handle difficult emotions with greater ease and acceptance
  • transform difficult/challenging relationships, old and new
  • motivate themselves with encouragement rather than self-criticism
  • manage caregiver fatigue
  • practice the art of savouring and self-appreciation

Our therapeutic groups are small (about 12-13 people).

Who should attend
No previous experience with mindfulness or meditation is necessary to attend MSC. This program is designed for anyone who wishes to integrate and cultivate greater self-compassion into their lives and/or work. To insure safety, participants are asked to provide background information when they register for the program. It is recommended that participants read one or both of the following books before or during the program:

  • Self-Compassion: The Proven Power of Being Kind to Yourself, by Kristin Neff
  • The Mindful Path to Self-Compassion, by Christopher Germer

Materials
Participants can use our meditation Zafu cushions and yoga mats during the sessions or are welcome to bring their own. Chairs will also be available. It is advisable to wear loose, comfortable causal clothing. Handouts and audio materials will be provided and are included in the program fee.

Fee: $600*  (HST included).

*The MSC program is not covered under MSI. However, those with extended healthcare benefits (i.e., private health insurance) may be eligible for reimbursement. Please contact your health insurance provider for details as to whether therapeutic group sessions offered by a Registered Psychologist are covered.

Note that any fees not paid by medical insurance may be tax deductible as a medical expense.

In order to make our therapeutic groups more accessible to everyone, payment plans are available for those who require it.  A valid credit card is required for this option.

Please be aware of our payment, cancellation and refund policies.

Completed registrations indicate understanding and acceptance of our Payment, Cancellation and Refund Policy.

CLICK HERE for our policies

Registration
Enrollment is limited as our groups are small (about 12-13 people). Pre-registration is required.

SEE IF MINDFUL SELF-COMPASSION IS CURRENTLY OFFERED/SIGN-UP

MINDFUL SELF-COMPASSION SHORT COURSE (MSC-SC)

An adaptation of the popular evidence-based 8 week Mindful Self-Compassion program for the time limited.

This short course is an adaptation of the empirically supported 8-week Mindful Self-Compassion program designed to begin cultivating the skills of self-compassion. Research shows that self-compassion significantly enhances emotional well-being, lessens anxiety and depression, boosts resilience and happiness, leads to more satisfying relationships and can even help maintain healthy lifestyles such as nutritious eating and exercise.

Course themes include:
1. Practicing self-compassion / Self-compassion and mindfulness practices for daily life and moments of stress.
2. Discovering your compassionate voice / An exercise focused on motivation with compassion.
3. Self-compassion and resilience / A practice for working with difficult emotions.
4. Addressing burnout / A practice for compassion with equanimity.
5. Living deeply / Journaling to reconnect with your values.

To learn more about MSC CLICK HERE

What to expect
In the MSC program, participants will meet as a group with a teacher(s) for 1.5 hours once a week for 6 weeks.  Participants will learn and apply the three key components of self-compassion using meditation, short talks, experiential exercises, group discussion, and home practices. Participants will be provided digital materials to support what they are learning in the weekly sessions and for use during home practice.

MSC is primarily a compassion training program rather than a mindfulness training/retreat, although mindfulness is the foundation of self-compassion. The goal of the MSC program is to provide a safe and supportive environment for exploring how we typically respond when difficult emotions arise and to provide tools for becoming a warm and supportive companion to ourselves. Unlike group or individual therapy, the emphasis will be on enhancing emotional resources and personal capacities rather than addressing old wounds.

Who should attend
No previous experience with mindfulness or meditation is necessary to attend MSC. This program is designed for anyone (general public and other health practitioners) who wish to integrate and cultivate greater self-compassion into their lives and/or work. To insure safety, participants are asked to provide background information when they register for the program. It is recommended that participants read one or both of the following books before or during the program:

  • Self-Compassion: The Proven Power of Being Kind to Yourself, by Kristin Neff
  • The Mindful Path to Self-Compassion, by Christopher Germer

Materials
Participants can use our meditation Zafu cushions and yoga mats during the sessions or are welcome to bring their own. Chairs will also be available. It is advisable to wear loose, comfortable causal clothing. Handouts and audio materials will be provided and are included in the program fee.

Fee: $225*  (HST included).

*The MSC program is not covered under MSI. However, those with extended healthcare benefits (i.e., private health insurance) may be eligible for reimbursement. Please contact your health insurance provider for details as to whether therapeutic group sessions offered by a Registered Psychologist are covered.

Note that any fees not paid by medical insurance may be tax deductible as a medical expense.

Please be aware of our payment, cancellation and refund policies.

Completed registrations indicate understanding and acceptance of our Payment, Cancellation and Refund Policy.

CLICK HERE for our policies

Registration
Enrolment is limited as our groups are small (about 10-15 people). Pre-registration is required.


SEE IF MINDFUL SELF-COMPASSION -SHORT COURSE IS CURRENTLY OFFERED/SIGN-UP

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WORKSHOPS

A variety of in-person and virtual mindfulness and/or self-compassion-based workshops are available to the general public, health practitioners, organizations and workplaces. Introductory workshops offer participants a wonderful way to sample the foundations of mindfulness or self-compassion to determine if they would like to go further with their practice and knowledge in the therapeutic groups. Other workshops of various lengths are also offered and focus on specific themes to enhance well-being or to deepen one’s understanding and experience of mindfulness. An increasing amount of research supports the benefits of mindfulness and self-compassion on mental, emotional and physical well-being; regular practice has also been shown to even change the brain!

All workshops are free from any particular faith or religion and meditation experience is not required; all are welcome!

The following is a list of some of the workshops offered by the centre (descriptions provided below):
*Introduction to Mindfulness (2 Hours)
*Introduction to Mindful Self-Compassion (2 Hours)
*Mindful Self-Compassion for Caregivers (2 Hours)
*Managing Stress and Building Resilience (2 Hours)
*Cultivating Joy (2 Hours)*Exploring Mindfulness 1/2 Day (4 Hours)
*Exploring Mindful Self-Compassion 1/2 Day (4 Hours)
*Exploring MIndfulness Full Day Intensive Workshop (6 Hours)
*Exploring Mindful Self-Compassion Full Day Intensive (6 Hours)

Please be aware of our payment, cancellation and refund policies.

Completed registrations indicate understanding and acceptance of our Payment, Cancellation and Refund Policy.

CLICK HERE for our policies

Registration

Enrollment is limited as our groups are small (about 12 people). Pre-registration is required.

SEE WORKSHOPS CURRENTLY OFFERED/SIGN-UP

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INTRODUCTION TO MINDFULNESS – 2 Hour Workshop

Mindfulness is a gentle and effective way to cultivate awareness of thoughts, emotions and sensations.   Mindfulness helps us stay connected to the present moment and break free of automatic, habitual reactions that are often unhelpful for our well-being.  This allows for the opportunity to respond in ways that are more skillful and reflect our true desires, values and intentions.

A great way to understand what mindfulness is (and isn’t) and what it has to offer is to experience it.  This popular 2-hour workshop introduces participants to a range of short mindfulness practices together with an overview of the core principles of mindfulness and its benefits.

INTRODUCTION TO MINDFUL SELF-COMPASSION – 2 Hour Workshop

This two-hour workshop will offer you an opportunity to learn about and experience some of the practices of self-compassion and its benefit on well-being, especially when one is struggling. Self-compassion can be learned by anyone, even those who did not receive enough affection in childhood or who feel uncomfortable when they are good to themselves. It’s a courageous attitude that stands up to harm, including the harm that we inflict on ourselves through self-criticism, self-denial, or self-absorption.

Some benefits of Self-Compassion include:

  • Reduced anxiety and depression
  • Increased resiliency and coping with stressful events
  • Increased feelings of self-worth and compassion towards self and others
  • Improved physical health and feelings of overall well-being
  • Experiencing more satisfying personal relationships

 SELF-COMPASSION FOR CAREGIVERS – 2 Hour Workshop

This workshop is an adaptation of the more general Introduction to Mindful Self-Compassion workshop (above) for those in caregiving roles and who may be experiencing burnout or empathy fatigue. Specific self-compassion practices and guidance is offered to support this meaningful yet often taxing role.

MANAGING STRESS AND BUILDING RESILIENCE – 2 Hour Workshop

Stress is an inevitable part of life that is experienced by everyone.  When stress is severe and/or chronic, it can negatively impact our well-being.   In this workshop we will explore the nature of stress and be offered a whole person approach* to adapt, overcome and persevere in the face of chronic stress in healthy and life enhancing ways.

*Please note, although mindfulness and self-compassion are included in this workshop, primary focus is on a more expansive cultivation of the four dimensions of resilience: Body, Mind, Emotions and Spirit.

CULTIVATING JOY – 2 Hour Workshop

In this workshop, participants will be provided information and practices scientifically proven to enhance happiness:  Savouring, Gratitude, Self-Appreciation, Living in Accordance with Your Values.

EXPLORING MINDFULNESS – 1/2 DAY (4 Hours) Workshop

Mindfulness has been demonstrated to enhance awareness, attention, resilience, compassion and overall well-being. In this 4-hour interactive online workshop participants will be provided:

  • An overview of what mindfulness is and isn’t
  • An overview of the benefits and obstacles of mindfulness
  • A sample of formal (movement* and still) and informal practices to allow for the direct experience of mindfulness (the best way to discover mindfulness!)
  • Ways to begin and nurture your own personal practice
  • Resources to support your ongoing practice

*Movement practice will take into consideration limitations some may face.

EXPLORING MINDFUL SELF-COMPASSION – 1/2 DAY (4 Hours) Workshop

Self-compassion involves treating ourselves kindly, like we would a good friend we care about.  Rather than continually judging and evaluating ourselves, self-compassion involves generating kindness toward ourselves as imperfect humans, and learning to be present with the inevitable struggles of life with greater ease.  It motivates us to make needed changes in our lives not because we’re worthless or inadequate, but because we care about ourselves and want to lessen our suffering.

This 1/2-day workshop will provide an overview of the main components of self-compassion and the central ideas/practices of the 8-week Mindful Self-Compassion Program in brief format.  Through discussion and experiential exercises, you will learn:

  • Simple tools for responding in a kind and compassionate way when we experience painful emotions
  • Practical skills to help bring self-compassion into your daily life
  • How to stop being so hard on yourself
  • How to handle difficult emotions with greater ease
  • How to motivate yourself with kindness rather than criticism

EXPLORING MINDFULNESS – FULL DAY (6 Hour) Workshop

This full-day workshop is intended to give participants an immersive experience of mindfulness.  It will include short talks about what mindfulness is and isn’t, its benefits, common obstacles and how to develop a sustainable, personal practice.  To fully experience the transformational skills of mindfulness, a variety of formal and informal mindfulness practices, both movement and still, will be offered throughout the day.

This class will be small (no more than 10-15 participants) and include a 30-minute nourishment break where you are asked to bring a light lunch to eat in silence with the group.  Tea and coffee will also be available.

This is a chance for you to discover how mindfulness can help you to self-manage stress and anxiety in a friendly, supportive environment. Other possible benefits of mindfulness include improved sleep, increased health and well-being and living a more intentional, conscious life.

 

Completed registrations indicate understanding and acceptance of our Payment, Cancellation and Refund Policy.

CLICK HERE for our policies

Registration

Enrollment is limited as our groups are small (about 12 people). Pre-registration is required.

SEE WORKSHOPS CURRENTLY OFFERED/SIGN-UP

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WORKPLACE/ORGANIZATIONAL PROGRAMS

Mindfulness is an essential tool which enables people to be more effective at everything they do and more resilient to the stresses and demands they might experience in their lives, leading to more job and life satisfaction.   In addition to encouraging people to be in the present moment non-judgementally, mindfulness enhances concentration and focus as well as cultivates awareness of thoughts, emotions and sensations which help people break free of automatic, habitual reactions that are often unhelpful. This allows for the opportunity to respond in ways that are more skillful and focused on what truly matters.

With increasing demands and challenges in the workplace, mindfulness promotes employee self-care, clear and constructive communication and more collaborative workplace relationships.  These and other benefits of mindfulness have the potential to positively impact productivity, creativity and effectiveness while reducing employee absenteeism and burnout.

For a video on The Science of Mindfulness click HERE

Mindfulness helps people to:

  • Reduce stress and boost their immune system
  • Be better at decision-making & improve their problem-solving abilities
  • Have greater insight and increase their mental flexibility
  • Be better team players
  • Have more patience and compassion
  • Understand emotions better
  • Reduce pain & insomnia
  • Increase their enjoyment of life

CUSTOMIZED SEMINARS, WORKSHOPS AND RETREATS

Breathe Mindfulness Centre offers customized seminars, workshops and retreats of varied lengths and themes to workplaces and organizations seeking to learn about mindfulness or self-compassion and who are wanting to enhance job and life satisfaction along with the well-being of their employees/members/participants.  Consultation and/or coaching are also available for those workplaces and organizations interested in developing an ongoing mindfulness program or other initiatives such as setting up mindful restorative spaces for employees to reset, recharge and refocus.

All of the programs offered from the Centre are based on the evidence-based and internationally acclaimed Mindfulness Based-Stress Reduction (MBSR), Mindfulness-Based Cognitive Therapy (MBCT) and Mindful Self-Compassion (MSC) programs.

The components of customized programs can include mindful movement, mindful eating, mindful communication and interactions as well as mindful and self-compassion meditations. These are offered through varying methods such as practices, dyadic exercises and instruction.

Programs are typically offered on site such as your workplace, a conference venue or a wellness retreat site. Some examples of program formats are:

  • Lunch and learn (1 hour)
  • 2-hour, half or full day workshop
  • Half or full day executive retreat
  • 1 ½ hour – 2-hour sessions over a series of 4+ weeks
  • Guest speaker for your event
  • Custom designed program with a timeframe and format tailored to your unique needs.

Cost

The cost will depend on the format, length of program and number of participants.

Please Contact Us to begin to develop your customized program or for more information.


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MINDFULNESS COACHING

Mindfulness coaching is offered in either a one-on-one or small group (up to 6 people of friends, family or co-workers) format.  These 60 minute private coaching sessions allow you to learn the principles and practices of mindfulness and mindfulness meditation at your own pace or re enliven an existing practice.  In addition to being offered a variety of formal and informal practices, common areas of focus include posture, creating a sustainable practice, working skillfully with obstacles, working skillfully with thoughts, emotions and physical sensations, addressing common misconceptions, reviewing benefits and potential pitfalls and being introduced to the central teachings of mindfulness. Collaboratively, the duration, nature and focus of these sessions will be determined based on your truest, heartfelt intentions.

Please be aware of our payment, cancellation and refund policies.

Completed registrations indicate understanding and acceptance of our Payment, Cancellation and Refund Policy.

CLICK HERE for our policies

Registration

Enrollment is limited as our groups are small (about 12 people). Pre-registration is required.

SEE AVAILABLE MINDFULNESS COACHING/SIGN-UP

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PSYCHOLOGICAL COUNSELLING

The core principles and practices of MBCT and MSC therapeutic programs can be tailored to offer them in private individual sessions. Conventional one-on-one counselling is provided in a safe, compassionate and confidential environment. An integrative, whole person approach is offered to address specific concerns and goals of therapy and draws on evidence-based treatment approaches such as cognitive-behavioural therapy (CBT), mindfulness, self-compassion, acceptance and commitment therapy (ACT) and emotion focused therapy (EFT). Common focuses of counselling include anxiety, depression, low self-esteem, burnout, grief, relationship difficulties, work related stress, general life dissatisfaction, coping with change and living a joyful, authentic life. Committed to a collaborative and tailored approach, the intention of these sessions are to ease distress, overcome difficulties, cultivate enduring life enhancing skills and resources and to ultimately assist you in living the life you envisage.

Breathe Mindfulness Centre is in collaboration with Dartmouth Psychological Services Inc. which is a psychology practice offering comprehensive assessment and counselling services (conventional and contemplative) to children, adolescents, adults, couples and families experiencing a variety of issues and difficulties. Detailed information about  Dartmouth Psychological Services Inc. can be found at www.jmcpsychology.ca or by calling (902) 461-8133.

Fees: The fee for an individual counselling session is $190/session, with sessions typically being 50 minutes in duration. Although not covered by MSI, therapeutic sessions delivered by a Registered Psychologist are often covered by individual health insurance benefits. Please contact your health insurance provider for details as to whether they cover therapeutic counselling sessions offered by a Registered Psychologist.

Government agencies such as Veteran Affairs, First Nations, RCMP and/or individual workplace EAP’s may also cover the cost of mindfulness-based therapy and such services may also be tax-deductible.

Please be aware of our payment, cancellation and refund policies.

Completed registrations indicate understanding and acceptance of our Payment, Cancellation and Refund Policy.

CLICK HERE for our policies

SEE AVAILABLE PSYCHOLOGICAL COUNSELLING/SIGN-UP