vitamin M - beginning Mindfulness meditation
Have you wanted to learn how to meditate, but don't know where to start? Have you made a start with apps, books, or recordings, and aren't quite sure if you're doing it right? Then this class might be for you. Designed to make starting mindfulness meditation something you can readily achieve, the Vitamin M class gives you 90 minutes of instruction in a quiet, soothing, small group environment. Half the time will be spent doing meditation so that you really get a feel for how to do it.
· Beginner level material, and yet plenty to work on as you grow your skills
· Time to practice mindfulness in class, and also to process your experience
· Three professionally recorded meditations to use at home
· Information on the benefits of meditation (which motivates practice!)
I’ve studied with some of the leading teachers of mindfulness meditation, have taught it to clients for 22 years, and practice meditation daily.
I hope you will come and learn the basics of meditation. Bring your interest and willingness to learn and I think you'll have a great time!
Vitamin z - learn to sleep naturally
Do you have trouble falling asleep or staying asleep? Are you concerned about the evidence that poor sleep hurts your physical and mental health? Then consider coming to my Vitamin Z class. With 90 minutes of instruction, you can learn effective behavioral ways to improve your sleep quality and quantity.
· Understand which habits and environmental factors cause poor sleep
· Learn new habits and skills to help you get the sleep you need
· Use effective motivational strategies to make necessary change easier
· Receive a 30 minute “Relax Into Sleep” recording to use at home
I've been helping clients learn natural ways to sleep better for 27 years. Night-shift nurses at a local hospital improved their sleep by an average of 50 minutes per night after taking my class.
The principles in this class really work! I hope you'll come and learn ways to get restorative sleep.
8 Week Mindful Self-Compassion Course
Mindful Self-Compassion (MSC) is an empirically-supported, 8-week, training program designed to cultivate the skill of self-compassion.
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.
Rapidly expanding research demonstrates that self-compassion is strongly associated with emotional wellbeing, less anxiety, depression and stress, maintenance of healthy habits such as diet and exercise, and satisfying personal relationships. And it’s easier than you think.
- After participating in this workshop, you’ll be able to:
- Develop a regular meditation practice
- Practice self-compassion in daily life
- Understand the empirically-supported benefits of self-compassion
- Motivate yourself with kindness rather than criticism
- Handle difficult emotions with greater ease
- Transform challenging relationships, old and new
- Manage caregiver fatigue
- Practice the art of savoring and self-appreciation
What To Expect
Program activities include short talks, experiential exercises, group discussion, and home practices. The goal is for participants to directly experience self-compassion and learn practices that evoke self-compassion in daily life.
MSC is also not psychotherapy because the emphasis of MSC is on building emotional resources rather than addressing old wounds. Positive change occurs naturally as we develop the capacity to be with ourselves in a kinder, more compassionate way.
Contact me to learn more about the 8 Week Mindful Self-Compassion Course offered this fall, on Thursday evenings in October and November (excluding Thanksgiving) from 6-8:30pm. There are limited slots available for this course.
Wayne Martin, LCSW
(817) 456-3489 1751 River Run, suite 200, Fort Worth, TX 76107