Mindfulness

I've been facilitating mindfulness programs for almost a decade, and I keep being exposed to new learnings, about what it means to be human, with wonder and curiosity. How can we best recognize more skilful ways to navigate this mysterious and unpredictable sea we call life? We seek stability and shelter, and sometimes we find them. But storms inevitably come again, whether subtle or powerful. In those moments, the practice of mindfulness can help us keep our rudder steady, supporting us not to be thrown off our little boat. Until the sun shines again and we can bask in the warmth of its rays.

What is mindfulness?

Mindfulness is a way of paying attention to the present moment. With an intention of curiosity and compassion.

Consciously and intentionally focusing on our thoughts, emotions and body sensations without judging, altering, or fleeing from them. It's about being fully present with our experiences in our body, mind, and the world around us, with an intention of openness, curiosity, and acceptance. We cultivate mindfulness through various meditative exercises designed to increase our awareness of thought processes, emotions, and behavioural patterns, enabling us to connect with our experiences in a more compassionate way. This practice helps us respond more effectively to life's constant changes, making us feel less trapped and more empowered, confident, and connected to our inner wisdom. As a result, our overall well-being, mental clarity, and care for ourselves and others are enhanced.

Mindfulness is an innate ability in every human being, and it also includes a set of techniques and methods to develop this awareness. We practice through formal practices (meditations) and informal practices (engaging in daily activities with mindful awareness).

Formal exercises:
minutes for breathing, body scan, open awareness,
mindfulness in movement and others.

Informal exercises:
brushing teeth, conversation, driving a car,
waiting in line, walking around the city,
vožnja z avtobusom ...

Formal mindfulness practice usually involves sitting with your spine straight on a meditation cushion, stool, or chair, with your feet flat on the floor. Eyes may be closed, or the gaze gently relaxed on a point in front of us, while the hands rest on the knees or thighs. Attention is gently invited to the sensations in the body – the contact of the feet with the floor, the pressure of the chair, and the air traveling through the nose. As thoughts arise, we return again and again to these physical sensations, gently encouraging the mind not to get caught up in these thought processes but to observe them as transitory.

Cultivating an attitude of curiosity, acceptance, and compassion as we keep bringing attention back to the present moment is what distinguishes mindfulness from simple attention training. Accepting the present moment without judgment can significantly influence the impact of stressors, as excessive future or past orientation is associated with feelings of depression and anxiety.

Description of a minfulness program

The eight-week Mindfulness Program is based on Mindfulness-Based Cognitive Therapy and Mindfulness-Based Stress Reduction programs. Although it is not designed as a psychotherapeutic program, it includes practical exercises that help individuals explore and discuss their experiences, supporting them to more clearly recognize their bodily and mental states. The theoretical part of the program, grounded in modern psychology, further supports individuals in understanding their experiences.

Learning new skills requires an investment of time, energy, and effort. It is important to set aside 30-60 minutes a day for the practices. The benefits one gains from the program largely depend on each individual's commitment to practicing at home, in addition to attending the sessions.

Next Mindfulness program starts on Tuesday, 10th of September in Ljubljana. The program is in Slovenian language..
More information on this link.

The topics of the sessions are:

Recognizing the autopilot.
Facing obstacles - understanding the habits of our mind.
Awareness of breath and body in movement.
Patterns of reacting to stress.
Acceptance and allowing.
Stressful communication and mindfulness in relationships.
Lifestyle choices - how to best take care of myself?
Expanding the knowledge and experiences.

Who is the program for?

The Mindfulness Program is for anyone who hasn’t yet practiced mindfulness in a structured setting or anyone who needs support in re-connecting to the practice. The main intention of the program is to develop skills that enable individuals to continue their practice independently beyond the program.

It is intended to introduce foundational exercises for developing mindfulness and techniques when navigating unpleasant experiences. The program is open to anyone who is ready and desires to look deeper into their inner landscape.

I offer individual mindfulness programs that can be partly adapted to each individual. They consist of 8 sessions, 8 consecutive weeks of 75 minutes, with the exception of the first session, which is 90 minutes. Sessions are held online using Zoom application.

Registration for the individual mindfulness program is via the form at this link, where you can also find information about pricing.

Group mindfulness programs are available for closed groups with 8 to 14 pre-formed participants. Sessions can be conducted online or at a mutually agreed upon location. The program consists of 8 sessions held over 8 consecutive weeks, each session lasting 2.5 hours. This program is also suitable for teachers in schools and employees in companies.

For a group mindfulness program contact me here.

Before the start of the individual or group program, there is a free discovery call available online or by phone, where there is space for additional questions. This call is not binding.

WHAT YOU NEED FOR THE INDIVIDUAL PROGRAM

Stable internet connection.
Free version of Zoom on your computer.
Camera and microphone.
A space where you will have privacy, will be alone and no one will disturb you.
Availability to lie down on a mat on the floor.

Others about working with me

I attended the program with the intention of more inner calmness, which I was able to cultivate and will keep developing it by continuing my practice.

I got in touch with practices that help me pay more attention to the things I do, ability to experience them more fully and deal with everyday stress more easily.

I am very happy that I attended the program. I gained a better insight into my body sensations and emotions, which I began to be more aware of. It’s easier now to be in silence and alone with myself. I realized that I needed this. Participation in the program and all the acquired knowledge and experience enriched me and supported me on my journey.

My trainings and other experience in the field mindfulness were held in Slovenia, and most of it abroad, at Bangor University at the Center for Mindfulness Research and Practice (CMRP), in the UK.

Regular meditation and mindfulness practice since 2013.
10-day Vipassana courses following the teaching of S. N. Goenka (India, Croatia) and 3-day course (Austria).
9-week Holistic Stress Management course, 2014, Institute for Integrative Psychotherapy and Counseling (IPSA); teacher: Melita Košak.
6-day Teacher Training Retreat Level 1, September 2014, IPSA in collaboration with the University of Bangor, UK, teachers: Eluned Gold and Melita Košak.
Practicing mindfulness in groups and retreats of the Slovenian Mindfulness Development Association, as a participant and co-organizer.
Teaching Mindfulness Programs since 2015.
Mindfulness Pogram for people serving a prison sentence, from March to June 2015, at the Koper Prison Institution.
Work (October and November 2015) at the Center for Mindfulness Research and Practice (CMRP), Bangor University, North Wales, UK.
2-day workshop: Mindfulness and Group Work, October 2015, CMRP, UK. Teachers: Trish Bartley and Elaine Young.
5-day intensive training: MBSR Specialist Teacher Training, November 2015, CMRP, UK, teachers: Sarah Silverton and Eluned Gold.
3-day workshop: Mindfulness One 2 One Training Course, November 2015, CMRP, UK. Teachers: Cindy Cooper and Mariel Jones.
2-day workshop: Mindful Movement, November 2015, CMRP, UK. Teacher: Serah Silverton.
4-day conference: Supporting all aspects of family life, July 2016, Wales, UK.
3-day conference MINDfulness 2016, October 2016, Ljubljana, Slovenia.
3-day seminar: Mindfulness Based Compassionate Living, February 2017, Ljubljana, Slovenia. Teacher: Erik van den Brink.
Master's thesis: Researching the experience of the Mindfulness Program among inmates and possible effects on reintegration. October 2017, Ljubljana, Slovenia.
7-day Microphenomenological Interview training, January 2019, Paris, France. Teacher: Claire Petitmengin.
6-day training for mindfulness teachers: Mindfulness Based Compassionate Living, May 2019, Ljubljana, Slovenia. Teacher: Erik van den Brink.
7-day Teacher Training Retreat Level 2, July 2019, The Mindfulness Network, Wales, UK. Teachers: Taravajra and Karunavira.
3-day supervision training for mindfulness teachers, April 2020, The Mindfulness Network, UK. Teachers: Taravajra and Alison Evans.

I got in touch with meditation for the first time in India in 2013, where despite having no prior experience, I embarked on a journey of self-exploration through an intensive 10-day silent retreat. This experience was simultaneously one of the most challenging and pivotal moments of my life. Since then, mindfulness has increasingly become an integral part of my life, guiding each unique step and reminding me of its incomparable value. It is essential to me that the mindfulness teachers I studied with embody the principles they teach. Therefore, my intention is to reflect these teachings as authentically as possible in the programs I offer. I believe that each day can be a new beginning, which is why in facilitating programs, I keep learning and opening myself up to amazement by new insights about myself, people, and life.

I run mindfulness programs and workshops supported by the Good Practice Guidance for Teaching Mindfulness-Based Courses (UK Network of Mindfulness-Based Teacher Trainers).