On 27 October 2018, Erin was invited to Autodesk Singapore's Out of the Building initiative, where she gave an introduction to the importance of body awareness in practicing mindfulness. We discussed how we are mostly "living from the neck up" and the importance of grounding ourselves to the body in times of stress. Also present was Tiffany Wee from Mind Body Slim who shared on mindful eating!
Our next free mindfulness practice session is scheduled in March!
Date: Thursday 23 March 2017
Time: 7 PM - 8 PM
Venue: 190 Clemenceau Ave, Singapore Shopping Centre #04-10, Meeting Room 4, S(239924)
Fee: Free Entrance
Other Details: Chairs will be provided. You may also wish to sit on the floor (carpeted).
Simply email Erin at email@example.com to indicate the date you're joining!
Mindful Moments is hosting a monthly practice session open to all who are interested in practicing mindfulness in a group, whether or not you have any experience in mindfulness.
Each session will be led by Erin or a guest mindfulness practitioner / teacher, and will focus on different mindfulness practices or themes. Each practice session will last 30 - 45 minutes, after which you may wish to have a chat with Erin about mindfulness or mingle with one another.
On 15 February 2017, Mindfulness Coach Erin Lee was invited to conduct a half-day mindfulness workshop for the executives at Attorney-General's Chambers as part of their learning week.
We learned about mindfulness, how it benefits us personally and at work, engaged in some foundational mindfulness practices, and inquired into our experiences to gain insight into our lives.
Thank you for practicing mindfulness with me. May you all shine with happiness!
Mindfulness Coach and MBSR Teacher Erin Lee gives an introduction to MBSR, highlighting six things you should know about the classic research-proven mindfulness training program.
MBSR stands for Mindfulness Based Stress Reduction. This is an 8-Week mindfulness training program, that was developed in 1979 by Professor Jon Kabat-Zinn at the University of Massachusetts Medical School. Over the decades the program has helped many people significantly improve their well-being.
Here are some things you need to know about the MBSR Program:
#1 - It is backed by many strong research studies showing positive benefits to our well-being, including reducing chronic pain, anxiety, and depressive symptoms; research has also shown that the program helps us increase our positive moods and regulate our stress levels more effectively.
#2 - The classic MBSR program on which many of the research benefits are based, should follow a structure of 8 weekly classes, two and a half hours per class, plus one all day retreat. It should be taught by an approved facilitator who has been trained to teach MBSR, and it should also be taught in a group setting.
#3 - This program is highly experiential, and it focuses less on theoretical or conceptual knowledge, and more on actually practicing and experiencing mindfulness.
#4 - The practices we do in an MBSR program does not only include sitting down, there are also lying down and movement practices. There will be discussions among participants during class, but you are not required to share anything personal - because this is not therapy, you are only encouraged to inquire into your own experience of mindfulness practice.
#5 - What's really unique and beneficial about the MBSR program is that you learn to incorporate mindfulness into your daily life, which is very important, since mindfulness is a way of life, and it should be a lifelong practice.
#6 - This is what I highlight to many people who are considering an MBSR program - a certain level of commitment is needed to maximize the effectiveness of your learning. If you take part in an MBSR program, you are required to commit to a home practice of about 45 minutes a day in between the weekly classes.
So we are nearing the end of 2016, and about to welcome a brand new year ahead. Have you set your New Year Resolutions yet?
As an advocate of mindfulness as a way of life, I invite you to incorporate mindfulness as a part of your New Year Resolutions. You might want to commit to doing one thing mindfully per day, or establish a more routine mindfulness practice. You might even want to get yourself formally trained in mindfulness, if you have been toying with the idea for some time. Perhaps you already have a New Year Resolution in mind, and you could be more mindful about achieving or sticking with it.
Here are some simple suggestions on how you can have a more mindful year ahead:
Doing one thing mindfully everyday: this could be any activity within your daily routine, such as brushing your teeth, locking your apartment door (we know how absent-minded we can be about this!), drinking your first glass of water or first cup of coffee in the morning, waiting for the bus, a household chore like washing the dishes - the possibilities are endless!
When mindfully doing that one thing you've chosen, you are essentially paying attention to what you're doing as you're doing it; multi-tasking is a big no-no in mindfulness practice, so don't for example drink your coffee and read the news at the same time. As you pay attention, notice the details using your five senses - see the colors and shapes with your eyes, hear the sounds with your ears, smell the scents with your nose, taste with your tongue, and feel textures and sensations with your hands and skin. When we open up our senses to what we're doing, we stay focused and the mind settles more easily into the present moment by moment.
Establishing a more routine practice: Those of us who have had training or experience in mindfulness would probably know that one of the most challenging aspects of mindfulness is keeping up with our practice. Whether it's because of our busy lives or a lack of commitment or some other circumstances, we have probably tried really hard to practice regularly, but there is just no denying that the real research-proven benefits of mindfulness come from a sustained, routine daily practice.
When it comes to establishing a routine mindfulness practice, I encourage you to 'start small' and slowly build up your practice. This could mean a simple awareness of breath for just 5 minutes every morning when you wake up or every night before you sleep. When you have gotten used to this 5-minute routine, extend it to 10 minutes a day, then 15 minutes, 20 minutes...
If you're commiting to longer mindfulness practices (such as 30 or 40 minute durations), you might want to break it up into several parts practiced over different times of the day. For example, split a 30 minute practice into 10 minutes when you wake up, 10 minutes during lunch time at work, and 10 minutes in the evening or before bedtime.
If you have been exposed to or trained in a variety of mindfulness practices (awareness of breath, body scan, movements, choiceless awareness etc.), you might want to start with a practice that you feel most comfortable with and can ease into more effortlessly. If you've established a routine of one particular practice, you might want to switch to another one that is more challenging to you.
Look for an App that helps you stick to your routine mindfulness practice - I highly recommend Insight Timer, a meditation App that not only allows you to track your practice hours (and achieve miletones!), you also get to connect with fellow mindfulness practitioners from around the world. Best of all, it's free!
Getting formally trained in mindfulness: Many people have probably thought about attending a mindfulness class, but have yet to act on it. If you've been thinking about getting mindfulness training, pick a class or program that allows you enough time to learn the skills and that scaffolds you through the learning process in a more structured way. We recommend the classic 8-Week Mindfulness-Based Stress Reduction (MBSR) Program, which is research-proven and usually taught by an approved facilitator in a group setting. There are important benefits to learning mindfulness in a group setting and over an extended period of time.
Being mindful about your New Year Resolutions: Maybe you already have a New Year resolution in mind for 2017 - such as learning a new language or mastering the guitar, and you're wondering if you might actually stick with it or achieve it successfully this time. The practice of mindfulness teaches us to focus our attention and minimize judgments or criticisms towards ourselves. With mindfulness, you can actually cultivate more patience in the process of learning the guitar, and offer yourself the compassion you need when things don't turn out as you had expected.
Can you think about how else you might be able to have a more mindful 2017? Share it with Mindful Moments!
Mindful Moments will be participating in the Green Bazaar at KK Women's and Children's Hospital!
Date: Wednesday 16 November
Venue: KK Women's and Children's Hospital, 100 Bukit Timah Road, Singapore 229899
Location: Children's Tower Level 1
Visit our information booth between 10 am - 4 pm to get a free consultation or chat with Mindfulness Coach Erin, and ask her questions about mindfulness training.
Erin will also be conducting a workshop - Introduction to Practical Mindfulness - during the lunch hour (12 pm - 1 pm) at the Training Room. Members of the public can walk in and register.
See you there!
Mindful Moments conducted two introductory workshops over the months of September and October 2016 for the graduate students at the National University of Singapore (NUS) UTown Residences. The participants learned the importance of living in the present moment, as well as how to more effectively manage their stress levels. The mindfulness skills they picked up will certainly come in handy in times of stress and difficulties!
Are you an organization looking to organize a mindfulness training workshop for your colleagues or employees, do contact Erin to discuss possibilities!
We are also able to bring the classic research-based 8-Week Mindfulness-Based Stress Reduction (MBSR) program to your workplace or community. [More details here]
About The Author
MiMo founder Erin Lee is a Mindfulness Coach and MBSR Teacher at Mindful Moments, and advocate of mindfulness as the way of life. She conducts the classic 8-Week MBSR Program, as well as the 8-Week MBSR Workplace Program. Erin also lectures at a local polytechnic.
Are you a mindfulness practitioner and have meaningful experiences or thoughts about mindfulness that you'd like to share? You can contribute an article on the MiMo blog! Please contact Erin to find out more.