Monday, November 17, 2014

MBSR Class 2015

UPDATE February 16th 2015 

CLASS IS FULL. 
NEXT SESSION OFFERING IS FALL 2015

 Learn About MBSR: 

The Mindfulness-Based Stress Reduction Program 

  and decide if it Feels Right For You.

 

FREE Orientation* and Information Night

  • Monday, February 16, 2015

    Riddle Brook School

    230 New Boston Road

    Bedford, NH 

  • Time: 7:00 PM - 9:15 PM

    Actual Classes will run on Monday evenings 7PM to 9:15PM:
    March 2, 9, 16, 23, 30 April 6, 13, 20 and Saturday April 11th 8:45 AM to 3PM 


    Course Cost for Spring 2015 is $295 with an additional  $100 discount offered to any current school employee throughout NH or MA. Please keep in mind, if the full cost for the actual 8-week, traditional class seems beyond your reach or puts undue strain on your budget, please let me know. My personal aim is to bring the MBSR program to as many people as I can, by whatever means possible. I am most willing to work with you to make it affordable. Please, do not hesitate to email or call me so we can make it work for you to take this wonderful class together!


    *Orientation is required of all participants who intend to enroll in the Spring 2015 session. The orientation is so important to attend. It is a chance for you to hear firsthand,  a course overview and learn some of the history behind the development of this outstanding program. It is also a tried and true measure of determining if an MBSR program seems right for you. You do not need to pay for the full 8-week program until orientation night.

    Please Note: If you cannot attend the orientation, you will need to pick another MBSR class. I cannot offer the orientation over the phone, as it is not a good way to determine whether or not you will connect to the material and the class. Thank you for understanding.


    You need to pre-register for the FREE Orientation and Information Night. Deadline to register is Friday the 13th of February. Space is limited, so email me at cbhoward@mac.com or call 603-801-8945 to reserve your spot.



    ABOUT THE PROGRAM:
    The 8-week, traditional MBSR program enables participants to learn and develop powerful inner resources for coping with stress, anxiety and uncertainty while enhancing stability in the midst of difficult situations. The result of which is greater health, balance, ease, clarity and peace of mind.

    Participants will experience and learn guided instruction in mindfulness meditation, gentle stretching and mindful yoga, methods of mindful communication, as well as both group and individualized instruction.

    Founded in 1979 by Jon Kabat-Zinn, University of Massachusetts Medical School Professor Emeritus, the internationally acclaimed Stress Reduction Program is the place where the Mindfulness-Based Stress Reduction Program (MBSR) all began. To date it has given rise to over 750 programs worldwide, as well as led the way toward over 30 years of research to substantiate its effectiveness.

    This carefully laid out program closely follows the current format used by the Center for Mindfulness at the University of Massachusetts Medical School. It will enable participants to continue on with what they have learned long after the 8-weeks are over. The class itself is highly supportive and well structured and the instructor, who received training at the University of Massachusetts Medical School Center for Mindfulness, is well versed in guiding the program.

    Potential students should contact the instructor as soon as possible to register, as space is limited. Please call 603-801-8945 or email me at cbhoward@mac.com.


    NOTE: Cecilia teaches the traditional, consecutive 8-week program that was developed and launched by Dr. Jon Kabat-Zinn over 30 years ago at the University of Massachusetts Medical School, that to date has given rise to well over 750 MBSR programs worldwide.  Cecilia Howard, was professionally trained to teach MBSR and completed both the practicum teacher training at UMASS Medical School and the 7-Day MBSR Professional Training Retreat for health care providers and educators: Mindfulness-Based Stress Reduction in Mind-Body Medicine led by Jon Kabat-Zinn,PhD. and Saki Santorelli, EdD, MA. Cecilia is a long time meditator and yoga practitioner, having practiced both for over 21 years. In addition to this program, she teaches meditation classes for the Town of Bedford, teaches Mindful Living classes at Goffstown HS through the Adult Education program and runs a mindfulness meditation practice group that meets at BYPC in Bedford once a month on a Sunday from 10AM to 11:15AM. She is also a professionally trained and educated artist, writer of a Blog called The Mindful Matrix and a former banking and sales/marketing professional who in addition to her early management career, developed and taught a myriad of leadership, business development and team building programs. She is a trained public speaker and true motivator. Her humor and enthusiasm, as well as her open-minded approach to life are invaluable assets to her when teaching or guiding students.

Thursday, November 6, 2014

Love, Loss and Saying a Final Goodbye


The day my father met our son Ty for the first time!


How odd to think that a few years a go I posted about my mothers ill health and thought the time to say goodbye might be soon. Fast forward a few years, and it is my father who left this earth in a sudden rush, while my mother survives him! In less than 24 hours time I went from hearing my father say "I love you" on my sister's cell phone,  to whispering in his ear that it is is OK to go, when I arrived the following day to be by his side."

So much to process in a rapid fire period of time. 

Dad was not in ill health, per say. Although, he was 84, losing weight, had cataracts and a confused mind at times, despite this he was spry, active and my mothers primary caregiver. My mother has COPD and congestive heart failure, among many other ills that cause her to take a pill regime on a daily basis that is outrageously long and complex. Dad took a handful or so of pills daily, of which a few of them were vitamins.

It would seem that what came to cause Dad to leave this life within 24 hours of time was an abdominal aortic aneurysm that had burst, causing him to lose a tremendous amount of blood. How ironic for this proud, ex-Marine, to die from something his doctor told us has the same effect as a gun shot to the stomach. 

I will indeed miss my father, and will continue to mourn his loss, however I know he lived life on his own terms and made wise choices that made for a very comfortable life. Dad was someone who would not want people to forget him, but he also would not want us to wax on about it endlessly. Ever the Marine, he would feel, accept and move on.

He will be missed, but not forgotten and I have a deep appreciation in my life for his guidance over the years. He became someone I consider to be one of my very best friends after he retired. Living the life of a busy executive and world traveler did not make for companionable conversation in our earlier years.  

I know he was so vastly proud of who I am, and what I have done in my life, and our weekly phone conversations for years mirrored this simple fact. We may not have always agreed, but from him I gained my outspoken directness, business acumen and a keen intellect, which has helped me to weather many a storm and find the courage to be who I need to be in this life.

So, good bye Dad! You will remain in my heart forever and something of you, is a big part of who I am today. Thank you!!!

Friday, October 31, 2014

Sunday Novemebr 2nd Meditation Class

Hello to you ALL!

Join us this Sunday, November 2nd for a very SPECIAL Taste of Mindfulness Meditation Class
at the Bedford Youth Performing Center (BYPC)
155 Route 101
Bedford, NH.

Please bring along a yoga mat and blanket.

The class will meet at 10AM, as we typically do each month, for an hour of guided and silent meditation time. Directly following the meditation time will be a 45minute to an hour talk/presentation on bringing more mindfulness into daily life.

You DO NOT have to stay for the talk, and can leave at the conclusion of the hour long practice time around 11:10 or so.

There is NO added charge for the talk. Simply express your thanks and appreciation with your donations in the box I provide each month.

I am doing this special talk for many reasons. First and foremost,  I had to cancel the regularly scheduled Taste of Mindfulness class that was supposed to have happened last Sunday October 26th due to my father's sudden death. We were in New Jersey for 9 days dealing with all that this unexpected loss caused to occur.

Second, I had to cancel the retreat scheduled for this weekend due to low enrollment. Last June when I held the retreat we had over 21 people register, this time I had only 5. I do hope those numbers increase next time I offer the retreat as the feedback last time was so supportive and strongly in favor of having it held more then once per year.

This is my way of saying thank you
to all of you for the change of schedule and for the cancelled classes!

I am planning to offer a "Dealing with Difficult Emotions" class in January or February, so stay tuned on that one!




Tuesday, September 30, 2014

2nd Mini Retreat Offering for 2014




MORNING MINDFULNESS MINI RETREAT
 
SUNDAY NOVEMBER 2nd

 
Join us as we welcome the start of fall and the holiday season to come with an extended morning of mindfulness practice. 

If you have been thinking or curious about what it would be like, but are not quite ready to commit to a full day, weekend or week long retreat, this might be a gentle way to "put your toe in the water" and give it a try.


The morning time together will involve immersing yourself in both guided and silent mindfulness meditations, gentle yoga, a bit of mindful eating, and reflective journaling. Use this time to go deeper with your practice or reconnect to one that may have been forgotten some time ago.

 
This retreat may be a bit more challenging for those who have never meditated before, so you might prefer attending the "Taste of Mindfulness" classes I hold once a month at the same location to learn how to meditate prior to attending. (Sunday October 26th 10AM to 11:15AM is the next scheduled date for the Taste of Mindfulness Practice)

You do not have to have experience to attend. This is only suggestion for those new to meditation.



RETREAT DETAILS:

TIME:                     8:45AM to 12:30PM                      
COST:                    $25 fee per participant
LOCATION:         BYPC (Bedford Youth Performing Company) 
                                155 Route 101 and Bell Hill Road Bedford, NH



Cecilia Howard                   603-801-8945                   cbhoward@mac.com

Please call or email me (see contact information above) to register for the retreat. Space is limited and to insure adequate room is given for all participants, I suggest signing up early.

Fee is required in advance of the retreat. I accept cash, check, Visa or MasterCard. Once you register, you will receive a detailed letter explaining what to bring, wear and more. In order to help things run smoothly on the day of the retreat, I am asking that all participant fees be paid in advance. The fee is fully refundable if you notify me in writing via email or text of the need to cancel within 48 hours of the event.

I look forward to hearing from you. It is my pleasure to continue to provide opportunities like this to everyone as long as the interest is there. Ideally, I am hoping to offer this opportunity 2 or 3 times per year.

Tuesday, September 23, 2014

Mindfulness Meditation Classes
Goffstown High School Adult Education
Goffstown, NH
27 Wallace Road
Thursday evenings 7 to 8PM
October 16th to December 18th
$100




Description: This course will explore what mindfulness is, and how you can bring more moments of calm and focus into your daily routine. You will get to practice and learn various meditation techniques, some gentle stretching and more. The class is suitable for all levels of physical capabilities, and is perfect for either beginners or the more seasoned of meditators. 


This is indeed a fun and relaxed way to ease yourself into meditation. Please, join us! 


In addition, if you have been looking for a weekly chance to practice meditation locally, THIS is just the class for you! 


If you are interested: PLEASE REGISTER FOR THE CLASS DIRECTLY THRU THE GOFFSTOWN ADULT EDUCATION WEBSITE:

http://goffstown.k12.nh.us/AED/

Thursday, September 4, 2014

MBSR Fall 2014 Bedford NH

Updated 9/15/14

This session is full at this time.

Winter/Spring Session starts in mid-February

MBSR: Mindfulness-Based Stress Reduction

FREE Orientation and Information Session**
Riddle Brook Elementary School
230 New Boston Road
Bedford, NH 03110
MONDAY SEPTEMBER 15, 2014
7PM to 9PM 
Room 218, 2nd floor

Call 603-801-8945 or email cbhoward@mac.com to register.
Please, no calls to the school. The instructor Cecilia Howard must be contacted directly to register
If you have been curious about what an MBSR program is like and how it may work for you, the orientation on Monday September 15th is a great way to learn more. 

You will hear how and why the MBSR program was started at the University of Massachusetts Medical School, and discover where it is being taught today as well. You will also learn how the classes are typically structured, plus get to experience a bit of the meditation and gentle stretching that is a key component of the program. There is ample time for questions and answers as well. So, it is a great way to introduce yourself to a program that has been so well-researched and has provided so much support, to so many in the 30 plus years since it was introduced by Jon Kabat-Zinn, PhD at the University of Massachusetts Medical School.
If you decide to enroll in the fall MBSR session you will need to pay for the full, traditional 8-week program at either the conclusion of orientation or prior to the start of the first class, but only if you decide to become a participant.



**The Orientation class is FREE of CHARGE for anyone to attend, regardless of whether or or not you decide to enroll.  It is however required for all new incoming students to be there.



See Below for the specific class details.

CLASS INFORMATION:
Classes are held on the following Mondays, 7PM to 9:15PM:

September 22, 29   October 6, 20, 27   November 3, 10, 17  PLUS one "All Day" class on Saturday November 8th 8:45AM to 3PM.

Regular attendance is integral to the programs ongoing and lasting success so let me suggest if you have to miss two or more classes, please try to schedule the MBSR class for another time that is more convenient for you to participate more fully.

The Program Fee for Fall 2014 is $295 
This includes all 8 classes, the "All Day,"  the orientation,  a workbook, handouts and set of 4 CD's. 

This fall 2014,  I am offering a $100 discount to all educators/school employees who teach/work currently within a school system, both private and public, at any grade level or in any capacity, including support/administrative personnel.

Payment is accepted, in full, at the conclusion of the orientation class. I accept cash, check, Visa and MasterCard. 
A full refund will be given prior to the start of the first class on September 22nd.
A 50% refund will be given prior to the start of the 2nd class on September 29th.
No refunds after Class Two.

The orientation is important to attend. It is a chance for you to hear a course overview and learn some of the history behind the development of this outstanding program.  It is also a tried and true measure of deciding if MBSR is right for you. You do not need to pay in full for the classes until orientation night.


PLEASE NOTE:

TIME Magazine's cover story for the week of February 3, 2014,  Vol. 183 No. 4, is entitled: "The Mindful Revolution, The Science of Finding Focus in a stressed-out, multitasking culture"

It details some of what an actual MBSR program is like, and interviews Jon Kabat-Zinn, PhD as well as why more and more educators are incorporating aspects of MBSR training into their classrooms.  

Please, take a look:

TIME Magazine -- U.S. Edition -- February 3, 2014 Vol. 183 No. 4

Tuesday, September 2, 2014

Meditation Classes NH

Mindfulness Meditation Classes
Goffstown High School Adult Education
Goffstown, NH
27 Wallace Road
Thursday evenings 7 to 8PM
October 9th to December 18th
$85

PLEASE NOTE:  WHEN YOU CALL TO REGISTER AT GOFFSTOWN HS, THE COST MAY BE SLIGHTLY HIGHER SINCE I EXTENDED THE CLASS FROM OCTOBER TO A DECEMBER END DATE. SEE LINK BELOW FOR MORE INFORMATION


Description: This course will explore what mindfulness is, and how you can bring more moments of calm and focus into your daily routine. You will get to practice and learn various meditation techniques, some gentle stretching and more. The class is suitable for all levels of physical capabilities, and is perfect for either beginners or the more seasoned of meditators. 


This is indeed a fun and relaxed way to ease yourself into meditation. Please, join us! 


In addition, if you have been looking for a weekly chance to practice meditation locally, THIS is just the class for you! 


If you are interested: PLEASE REGISTER FOR THE CLASS DIRECTLY THRU THE GOFFSTOWN ADULT EDUCATION WEBSITE:

http://goffstown.k12.nh.us/AED/

Thursday, June 26, 2014

MBSR Classes NH

FALL 2014 CLASS IS OPEN FOR ENROLLMENT

MBSR: Mindfulness-Based Stress Reduction

FREE Orientation and Information Session**

Riddle Brook Elementary School
230 New Boston Road
Bedford, NH 03110

MONDAY SEPTEMBER 15, 2014

7PM to 9PM 
Room 218, 2nd floor

Call 603-801-8945 or email cbhoward@mac.com to register.
Please, no calls to the school. The instructor Cecilia Howard must be contacted directly to register

If you have been curious about what an MBSR program is like and how it may work for you, the orientation on Monday September 15th is a great way to learn more. 

You will hear how and why the MBSR program was started at the University of Massachusetts Medical School, and discover where it is being taught today as well. You will also learn how the classes are typically structured, plus get to experience a bit of the meditation and gentle stretching that is a key component of the program. There is ample time for questions and answers as well. So, it is a great way to introduce yourself to a program that has been so well-researched and has provided so much support, to so many in the 30 plus years since it was introduced by Jon Kabat-Zinn, PhD at the University of Massachusetts Medical School.

If you decide to enroll in the fall MBSR session you will need to pay for the full, traditional 8-week program at either the conclusion of orientation or prior to the start of the first class, but only if you decide to become a participant.



**The Orientation class is FREE of CHARGE for anyone to attend, regardless of whether or or not you decide to enroll.  It is however required for all new incoming students to be there.



See Below for the specific class details.


CLASS INFORMATION:
Classes are held on the following Mondays, 7PM to 9:15PM:

September 22, 29   October 6, 20, 27   November 3, 10, 17  PLUS one "All Day" class on Saturday November 8th 8:45AM to 3PM.

Regular attendance is integral to the programs ongoing and lasting success so let me suggest if you have to miss two or more classes, please try to schedule the MBSR class for another time that is more convenient for you to participate more fully.

The Program Fee for Fall 2014 is $295 
This includes all 8 classes, the "All Day,"  the orientation,  a workbook, handouts and set of 4 CD's. 

This fall 2014,  I am offering a $100 discount to all educators/school employees who teach/work currently within a school system, both private and public, at any grade level or in any capacity, including support/administrative personnel.

Payment is accepted, in full, at the conclusion of the orientation class. I accept cash, check, Visa and MasterCard. 
A full refund will be given prior to the start of the first class on September 22nd.
A 50% refund will be given prior to the start of the 2nd class on September 29th.
No refunds after Class Two.



The orientation is important to attend. It is a chance for you to hear a course overview and learn some of the history behind the development of this outstanding program.  It is also a tried and true measure of deciding if MBSR is right for you. You do not need to pay in full for the classes until orientation night.


PLEASE NOTE:

TIME Magazine's cover story for the week of February 3, 2014,  Vol. 183 No. 4, is entitled: "The Mindful Revolution, The Science of Finding Focus in a stressed-out, multitasking culture"

It details some of what an actual MBSR program is like, and interviews Jon Kabat-Zinn, PhD as well as why more and more educators are incorporating aspects of MBSR training into their classrooms.  

Please, take a look:

TIME Magazine -- U.S. Edition -- February 3, 2014 Vol. 183 No. 4

Tuesday, June 10, 2014

Particpant Reviews of MBSR

Past participants comment on the 
traditional 8-week MBSR program
taught by
 Cecilia Howard
Please note: Comments were all reprinted with permission from participants.

What did you like most about the class?

  • "The variety of activities, my classmates and the instructor."
  • "Non judgmental, warm and accepting."
  • "Can't choose one thing.  Everything was necessary and worked together...." 
  • "The emails were wonderful."
  • "The group setting and the guidance through (it.)"
  • "I liked how it made me feel I could concentrate on myself and no one else."
  • "The instruction was detailed and thorough."

How effective was the instructor?

  • "....kind, compassionate and available and so willing to go above and beyond."
  • "She has a gift for compassion and, I feel, necessary for this class."
  • " Very clear and thorough."
  • "Excellent, considerate in all aspects of speaking to the group."
  • "I feel (her) committment and strength and lifestyle to the subject. Very knowledegable."
  • "Very effective, very empathetic, knowledgeable." 
  • "Since all comments, exercises, instructions came from the heart, it was easier to relax and focus on content."
  • "Very. I always had the sense that classes were moving in a plotted course, not meandering."

Would you recommend this MBSR program to others?

  • "Yes, I actually feel it should be mandated in schools and at work."
  • "Yes. We  all could use the practice, to make some improvements and taking the time for awareness."
  • "Yes. It helped me so much and it is an amazing experience."
  • "Yes. I think there is great benefit to learning and practicing the techniques taught."
  • "Yes. I think it helped me in my quest to own or belong with my experiences."
  • "Yes. I cannot imagine anyone not benefiting from the program in some way."

Here are some examples of the careers and current life experience of the participants Cecilia has taught: 

Teachers, retirees, executives, software engineers, physicians, nannies, home creators, nurses, therapists, yoga instructors, administrative assistants, students, and a variety of business owners/employees

The  Fall 2014 MBSR CLASS is OPEN for REGISTRATION. Please see the prior post from Tuesday May 20th, 2014 to learn more or email the teacher directly at cbhoward@mac.com




Tuesday, May 20, 2014

MBSR NH

FALL 2014 CLASS IS OPEN FOR ENROLLMENT

MBSR: Mindfulness-Based Stress Reduction

FREE Orientation and Information Session**
Riddle Brook Elementary School
230 New Boston Road
Bedford, NH 03110

MONDAY SEPTEMBER 15, 2014

7PM to 9PM

Room 218, 2nd floor
Call 603-801-8945 or email cbhoward@mac.com to register.

Please, no calls to the school. The instructor Cecilia Howard must be contacted directly to register

If you have been curious about what an MBSR program is like and how it may work for you, the orientation on Monday September 15th is a great way to learn more. 

You will hear how and why the MBSR program was started at the University of Massachusetts Medical School, and discover where it is being taught today as well. You will also learn how the classes are typically structured, plus get to experience a bit of the meditation and gentle stretching that is a key component of the program. There is ample time for questions and answers as well. So, it is a great way to introduce yourself to a program that has been so well-researched and has provided so much support, to so many in the 30 plus years since it was introduced by Jon Kabat-Zinn, PhD at the University of Massachusetts Medical School.

If you decide to enroll in the fall MBSR session you will need to pay for the full, traditional 8-week program at either the conclusion of orientation or prior to the start of the first class, but only if you decide to become a participant.

**The Orientation class is FREE of CHARGE for anyone to attend, regardless of whether or or not you decide to enroll.  It is however required for all new incoming students to be there.



See Below for the specific class details.



CLASS INFORMATION:
Classes are held on the following Mondays, 7PM to 9:15PM:

September 22, 29   October 6, 20, 27   November 3, 10, 17  PLUS one "All Day" class on Saturday November 8th 8:45AM to 3PM.

Regular attendance is integral to the programs ongoing and lasting success so let me suggest if you have to miss two or more classes, please try to schedule the MBSR class for another time that is more convenient for you to participate more fully.

The Program Fee for Fall 2014 is $295 
This includes all 8 classes, the "All Day,"  the orientation,  a workbook, handouts and set of 4 CD's. 
This fall 2014,  I am offering a $100 discount to all educators/school employees who teach/work currently within a school system, both private and public, at any grade level or in any capacity, including support/administrative personnel.

Payment is accepted, in full, at the conclusion of the orientation class. I accept cash, check, Visa and MasterCard. 
A full refund will be given prior to the start of the first class on September 22nd.
A 50% refund will be given prior to the start of the 2nd class on September 29th.
No refunds after Class Two.

The orientation is important to attend. It is a chance for you to hear a course overview and learn some of the history behind the development of this outstanding program.  It is also a tried and true measure of deciding if MBSR is right for you. You do not need to pay in full for the classes until orientation night.



PLEASE NOTE:

TIME Magazine's cover story for the week of February 3, 2014,  Vol. 183 No. 4, is entitled: "The Mindful Revolution, The Science of Finding Focus in a stressed-out, multitasking culture"

It details some of what an actual MBSR program is like, and interviews Jon Kabat-Zinn, PhD as well as why more and more educators are incorporating aspects of MBSR training into their classrooms.  

Please, take a look:

TIME Magazine -- U.S. Edition -- February 3, 2014 Vol. 183 No. 4 http://content.time.com/time/magazine/0,9263,7601140203,00.html#ixzz2rhRpwb

Monday, May 19, 2014

Meditation Class NH

 A Taste of Mindfulness Meditation Practice Group

BYPC: Bedford Youth Performing Company
155 Route 101 and Bell Hill Road Bedford, NH

DATE: Sunday July 20th, 2014
(New Monthly Sunday Dates Posted Each Month on this Site) 

TIME: 10 AM to 11:15AM
  
Our room is located in the REAR of the building at BYPC, the Bedford Youth Performing Company, lower level, so follow the painted arrows indicating how to enter the parking lot. BYPC is located at 155 Route 101 and Bell Hill Road, Bedford, NH. Plenty of parking out back and if needed, up front on the second level. Enter through the back entrance door and we are just inside the foyer, to your right.

Whether you are new to meditation or more practiced, please come out and join our monthly Sunday practice group! This is a fun, relaxed and comfortable group of like-minded individuals who come together each month to learn how to meditate, reinforce their mindfulness practice or to discover something new about meditation. So, it is a time for both discovery and insight about yourself and your practice. 

Each month we will alternate with a variety of guided meditations, silent sitting time, gentle mindful stretches, and perhaps a walking meditation or reading relevant to mindfulness. Please try to be on time as we start promptly at 10AM. If you arrive late, enter quietly and find a seat. Turn all cell phones off or place on vibrate.


The format for the class allows ample time for Q and A at the conclusion of the meditation(s) and is also a time for you to discuss anything related to the morning practice. You do not have to stay for the Q&A portion, which occurs around 11AM, but can leave at this time.


Regular attendance truly does make a difference, however please come join us any time you are able to schedule the time. If that means one Sunday every few months  or so, that's perfectly fine! Please feel free to bring anyone along with you anytime as well.



PLEASE NOTE: Donations, in any amount, are requested of all participants at the conclusion of our time together.  I do not charge a set fee, but I do share half of what is in the box each Sunday with BYPC for lending me the room, free of charge. Needless to say, I retain the other half for myself. What you leave is entirely up to you, but please note I give BYPC something regardless of what is in the box. Plus, if you like all that I am doing, teaching and guiding, your donation lets me know this as well! 

Thank you all for taking this into consideration when you come out to practice and reflect this in your donation. It is SO deeply appreciated and helps me to know that the time I give to provide this practice is in fact, appreciated in return!

ANNOUNCEMENT:

I am hosting a "Morning Mindfulness Retreat" on Sunday June 22nd, 9AM to 12:30 PM (There will be no Taste of Mindfulness Practice group in June due to this Morning Retreat)  Same location, BYPC. This is a wonderful way to immerse yourself in the practice of meditation, gentle mindful yoga/stretching, some mindful eating and journaling.

 If weather cooperates, we will go outside for a bit to further explore a mindfulness activity. 

 I plan on offering this "mini retreat" twice per year, so if you have to miss this one, look for one after the holidays, in early 2015.  

 Fee is $25 per participant and you need to email cbhoward@mac.com or call 603-801-8945 to register in advance. Space it limited, so register as soon as you are able to reserve a spot.

THANK YOU!!!!


 


Tuesday, April 8, 2014

Mindfulness Retreat

UPDATE 6/5/14: There are 18 participants registered for the retreat, and I have room for 2 more. So, if you are thinking about joining us please email cbhoward@mac.com or call 603-801-8945 to reserve your spot soon.


MORNING MINDFULNESS RETREAT
SUNDAY JUNE 22nd

Join us as we greet the start of summer with an extended morning of mindfulness practice. 

If you have been thinking or curious about what it would be like, but are not quite ready to commit to a full day, weekend or week long retreat, this might be a gentle way to "put your toe in the water" and give it a try.

The morning time together will involve immersing yourself in both guided and silent mindfulness meditations, gentle yoga, a bit of mindful eating, and reflective journaling. Use this time to go deeper with your practice or reconnect to one that may have been forgotten some time ago.

This opportunity is for adults who have some experience with meditation or who have taken or participated in an MBSR (Mindfulness-Based Stress Reduction) program.  So, if you have some familiarity with mindfulness, meditation or yoga practices, this might indeed be just the program for you. 

This retreat may be more challenging for those who have never meditated before, so you might prefer attending the "Taste of Mindfulness" classes I hold once a month at the same location to learn how to meditate prior to attending. (Sunday April 13th and Sunday May 18th 10AM to 11:15AM are the next two dates for the Taste of Mindfulness Practice)



RETREAT DETAILS:

TIME:                     9AM to 12:30PM                      
COST:                    $25 fee per participant
LOCATION:         BYPC (Bedford Youth Performing Company) 
                                155 Route 101 and Bell Hill Road Bedford, NH



Cecilia Howard                   603-801-8945                   cbhoward@mac.com

Please call or email me (see contact information above) to register for the retreat. Space is limited and to insure adequate room is given for all particpants, I suggest signing up early.

No fee is required until the date of the event. I accept cash, check, Visa or MasterCard. Once you register, you will receive a detailed letter explaining what to bring, wear and more.


I look forward to hearing from you. It is my pleasure to continue to provide opportunities like this to everyone as long as the interest is there. Ideally, I am hoping to offer this opportunity 2 or 3 times per year.

Tuesday, March 25, 2014

Mindfulness Meditation Practice Group

 A Taste of Mindfulness Meditation Practice Group

BYPC: Bedford Youth Performing Company
155 Route 101 Bedford, NH

DATE: Sunday May 18th, 2014
(New Monthly Sunday Dates Posted Each Month on this Site) 

TIME: 10 AM to 11:15AM
Whether you are new to meditation or more practiced, please come out and join our monthly Sunday practice group. 

Our next two scheduled dates to Meet Up are April 13th and May 18th, same time and place.


Each month we will alternate with a variety of guided meditations, silent sitting time, gentle mindful stretches, and perhaps a walking meditation. A reading or presentation on a topic relevant to mindful meditation will be read either at the start or end of each practice time.
Regular attendance truly does make a difference, however please come join us any time you are able to schedule the time. If that means one Sunday every few months  or so, that's perfectly fine! Please feel free to bring anyone along with you anytime as well.
The Bedford Youth Performing Center is a wonderful and serene place to meet. Park out back on the lower level and enter through the back door.

PLEASE NOTE: It would be so helpful for all of you to leave a donation, in any amount, in the donation box provided each Sunday when you are able to attend. I do not charge a set fee and I do share half of what is in the box each Sunday with BYPC for lending me the room, free of charge. Needless to say, I retain the other half for myself. What you leave is entirely up to you, but please note I give BYPC something regardless of what is in the box.
Plus, if you like all that I am doing, teaching and guiding, your donation lets me know this as well! So thank you all for taking this into consideration when you come out to practice and reflect this in your donation. It is SO deeply appreciated and helps me to know it is in fact, appreciated in return!

ANNOUNCEMENT:

I am hosting a "Morning Mindfulness Retreat" on Sunday June 22nd, 9AM to 12:30 PM (There will be no Taste of Mindfulness Practice group in June due to this Morning Retreat)  Same location, BYPC. This is a wonderful way to immerse yourself in the practice of meditation, gentle mindful yoga/stretching, some mindful eating and journaling.

 If weather cooperates, we will go outside for a bit to further explore a mindfulness activity. 

 I plan on offering this "mini retreat" twice per year, so if you have to miss this one, look for one after the holidays, in early 2015.  

 Fee is $25 per participant and you need to email cbhoward@mac.com or call 603-801-8945 to register in advance. Space it limited, so register as soon as you are able to reserve a spot.

THANK YOU!!!!

Tuesday, March 4, 2014

Meditation Class NH

Meditation Classes
 Town of Bedford
McKelvie Intermediate School
108 Liberty Hill Road
Bedford, NH

This IS indeed what meditation can look like!


CLASSES START Tuesday April 1st
See below for more details

Meditation: It's Not What You Think!  

A truly wonderful 4-week class

Meditation: It's Not What You Think!

This class is perfect for beginners or for people looking to refresh an existing meditation practice.  The instructor will be teaching a variety of meditations (at least 7) as well as discussing various aspects of mindfulness and how it applies to daily life.  It is a fun, informative and supportive place to learn and be inspired to continue with your own practice long after the class has ended.

If you are someone who has always been wanting to learn how to meditate, or have been reading/hearing about the healthy benefits of meditation, than perhaps this may be just the class for you. There is a good deal of research around today indicating meditation can make a difference in one's ability to handle stress and feel more relaxed. This class moves in a slow, easy to understand format and demystifies the process so that you will feel better able to practice on your own.

Please join the class and dispel the iconic image of the yogi, with the long flowing beard sitting still in a forest for days on end. A lovely image, but not so practical for the majority of us! This is meditation for REAL people, in REAL time, being present to things being as they are for us in this 24/7/365 life of ours.


SPRING 2014

TWO 4-WEEK SESSIONS TO CHOOSE FROM: 

Tuesdays April 1st, 8th, 15th and 22nd  

 OR

Tuesdays May 6th, 13th, 20th and  27th

FEE: $70/00 Resident, $75.00 Non Resident 
Payable to the Town of Bedford Parks and Recreation Department
http://www.bedfordreconline.com/info/activities/program_details.aspx?ProgramID=28670
TIME: 6:30 PM to 8:30PM

Wear comfortable, stretchy clothes.  Seated postures in chairs so no mats or cushions required, but feel free to bring one along if you prefer. Bring a footstool for your feet if you are of shorter stature, as it may make your feet more comfortable, and blankets/shawls for your comfort as needed. Wheelchair accessible. 


This class is such a great way to learn how to meditate in a fun and informal way. I provide tons of helpful information to make sure you feel supported in starting your own practice long after this class has ended. You will learn and "do" in class, with plenty of opportunity to discuss what is or is not working for you. We cover a lot of information in the 6 weeks so if you have been considering learning meditation, this is indeed a "user friendly" way to begin! Please come out and join us.

Tuesday, January 28, 2014

MBSR Orientation/Information Session


MBSR: Mindfulness-Based Stress Reduction

Orientation and Information Session
UPDATE 2/20/2014: Spring MBSR Session for 2014 is FULL.

 I will be teaching another session of MBSR in the fall. 
I also teach meditation classes for the Town of Bedford, NH and host a monthly Sunday meditation class at BYPC in Bedford. Please contact me anytime for more information!

Riddle Brook Elementary School
230 New Boston Road
Bedford, NH 03110

Wednesday February 12th 2014

7PM to 8:30PM
(May run a bit longer, so plan accordingly)

Room 216, 2nd floor
ROOM CHANGE: NEW ROOM is 201

Call 603-801-8945 or email cbhoward@mac.com to register.

Please, no calls to the school. The instructor Cecilia Howard must be contacted directly to register

Your name, phone number, and a preferred email address is the only information needed to register for orientation. It is perfectly fine to leave this information as a message or email. You will receive a phone call or email in return, welcoming you to the session!

If you have been wondering what MBSR is and how it may work for you, THIS is a great time to explore the program.

You will hear, first hand, how and why the program was started at the University of Massachusetts Medical School, and learn something about where this successful program is today.

You will also learn how the classes are typically structured, plus get to experience a bit of the meditation and gentle stretching that is a key component of the program. There is ample time for questions and answers as well. So, it is a great way to introduce yourself to a program that has been so well-researched and has provided so much support, to so many in the 30 plus years since it was introduced by Jon Kabat-Zinn, PhD.

If you decide to enroll in the spring MBSR session that starts on March 5,th you will need to pay for the full, consecutive 8-week program at the conclusion of orientation or prior to the start of the first class, but only if you decide to become a participant. Please see prior post from January 7th on this website for more specific details as to course costs and much more.

The orientation class is required for all new, incoming Spring MBSR students BUT if you have to miss it, please make sure to contact the instructor to discuss other arrangements.

If you have to miss  the orientation, or are unable to attend, but still wish to be a participant in the Spring seesion, please contact Cecilia Howard directly, so that arrangements may be made to insure the necessary paperwork is completed, and all pertinent information covered with you prior to March 5th.

PLEASE NOTE:

TIME Magazine's NEW cover story for the week of February 3, 2014,  Vol. 183 No. 4, is entitled: "The Mindful Revolution, The Science of Finding Focus in a stressed-out, multitasking culture"

 

It details some of what an actual MBSR program is like, and interviews Jon Kabat-Zinn, PhD as well as why more and more educators are incorporating aspects of MBSR training into their classrooms.  

Please, take a look!

TIME Magazine -- U.S. Edition -- February 3, 2014 Vol. 183 No. 4 http://content.time.com/time/magazine/0,9263,7601140203,00.html#ixzz2rhRpwb


Thursday, January 9, 2014

What MBSR is NOT!

I have found in my past experience with teaching mindfulness meditation that many people are still quite unfamiliar with meditation as a whole, or have a somewhat skewed view of what it actually is and how it is used. It can make many feel uncomfortable just talking about it. I like to deal with this fact up front in my meditation classes I teach as it is my preferred way of helping people to feel at ease and comfortable with something that seems so exotic.

Many liken meditation to a visage of a long, white or gray haired guru, sitting on a cushion in some far off remote locale, letting the world slip away, the hours of the day pass without pause while he/she tries to attain some state of perfection, nirvana or enlightenment. This is an iconic image and one that may seem somewhat intimidating, romantic or perhaps even idealized. The image can be very off putting for so many who see it as a complete waste of one's waste time or a self-centered activity that results in a lot of doing nothing. When I teach people to meditate, we dispense with this iconographic image and focus instead on the process of meditation and how it can be part of of this contemporary  24/7/365 world.

Many people are equally less familiar or completely in the dark about Mindfulness-Based Stress Reduction programs, more commonly referred to as MBSR, which introduces people, many for the very first time, to various  meditations, some gentle yoga movement,  as well as an array of additional mindfulness-based activities/approaches to daily living. This is all accomplished and spread out over a consecutive, 8-week period so it can be systematically taught in an effective format to encourage lasting and impactful results for all participants.

Let me describe here what MBSR is NOT,  to open the door a bit more for you:

It is NOT a "new age" methodology and no, I promise you won't learn to levitate, fly around the room or chant ditties into the night with frozen smiles on your zombie-like face. All said very tongue-in-cheek of course, but it never ceases to amaze me how many people do think of meditation and MBSR in this way.

It will NOT teach you to numb your emotions/reactions, or stop your mind from thinking.

It is NOT a religion, nor does an MBSR program require you to shift your religious affiliation in any way.

It is NOT  a "how to" on reaching a state of nirvana or enlightenment.

It is NOT a class geared toward only women, and women are indeed not the only participants.  In fact, a number of the mindfulness centers located at major universities such as Duke's Integrative Medicine Program, U Mass Medical School's Center for Mindfulness Studies,  and the Mindfulness Center at UC San Diego, just to name a few, are led by men. Keep in mind, stress is not for "women only." It is universally "felt" by us all, to some degree or another.

It is NOT going to work as well for you unless you bring a healthy dose of open-minded skepticism to the program as a participant. Likewise, enthusiasm and letting go of expectations/goals can be so helpful to your growth and development within an MBSR program as well.

It is NOT a "quick fix" program that will magically make all your worries and difficulties disappear. It will however, help you to increase your ability to focus or concentrate your attention in order to find more effective resolutions to problems, gain new insight/perspective or reduce the tension and anxiety you feel in your life.

Lastly, "the proof is in the doing."  MBSR is not a program to be undertaken on a whim or thinking it will be a cake-walk. It is hard work and requires daily attention/practice of the skills and methods learned to put into action, for long term, positive, lasting change.

Here are some links if you wish to learn more about MBSR programs and meditation:

http://health.ucsd.edu/specialties/mindfulness/Pages/default.aspx

http://www.health.harvard.edu/blog/mindfulness-meditation-may-ease-anxiety-mental-stress-201401086967

http://www.dukeintegrativemedicine.org/classes-workshops-and-education/mindfulness-based-stress-reduction

http://www.umassmed.edu/cfm/index.aspx

Please email me at cbhoward@mac.com or call me (603-801-8945) if you have any questions about the upcoming Spring Session of MBSR taking place in Bedford, NH. Please view my prior post for all the specifics about the class.

I am always willing to work with anyone regarding the costs associated with taking this MBSR class. I will do everything possible to make the cost as affordable as I can in order to have you participate, so do not hesitate to talk or email me about this matter.

Keep in mind however, some insurance programs may in fact reimburse for this class as part of their wellness benefits, so be sure to ask your provider.

Tuesday, January 7, 2014

MBSR NH

FALL 2014 CLASSES FORMING NOW! 
SEE POST FOR ARCHIVE MAY 2014  ENTITLED 
MBSR CLASS NH 
TO LEARN MORE DETAILS 
Please email or phone me directly as well, be happy to help!
See below for contact information.
Thank you!

MBSR: Mindfulness-Based Stress Reduction Program 

  Spring 2014

Class Information:
Name: The Traditional Mindfulness-Based Stress Reduction Program, MBSR

Date: Consecutive Wednesdays March 5th through April 23rd 
Time: 7:00 PM - 9:15 PM*
Cost:

If the cost for the class seems beyond your reach or puts undue strain on your budget, please let me know. My personal aim is to bring the MBSR program to as many people as I can, by whatever means possible. I am most willing to work with you to make it affordable. Please, do not hesitate to email or call me so we can make it work for you to take this wonderful class together!
Days: All classes held on Wednesdays 7PM to 9:15PM and one Saturday, April 12th 8:45AM to 2:45PM
Venue: Riddle Brook School : ROOM 216
Address: 230 New Boston Road Bedford, NH
Phone: Cecilia Howard
Email: cbhoward@mac.com
Website: The Mindful Matrix See Website for more details and prior posts.

*Orientation, which is required of all participants, will be held on Wednesday February 12th, 7PM to 8:30PM. You must pre-register with the instructor prior to orientation night. Deadline to register is Friday February 7th, 2014.

If you have missed the orientation, but still would like to participate in the Spring 2014 program, please contact the instructor to discuss what was covered and sign all the necessary documents prior to the first class on March 5th. 

Should you need to withdraw for any reason please note the following:

A full refund will be given prior to the first class on March 5th.
A 50% refund will be given prior to the start of the 2nd class.
No refunds after Class Two.

The orientation is important to attend. It is a chance for you to hear a course overview and learn some of the history behind the development of this outstanding program.  It is also a tried and true measure of deciding if MBSR is right for you. You do not need to pay in full for the classes until orientation night. 








The MBSR program enables participants to learn and develop powerful inner resources for coping with stress, anxiety and uncertainty while enhancing stability in the midst of difficult situations. The result of which is greater health, balance, ease, clarity and peace of mind.
Participants will experience and learn guided instruction in mindfulness meditation, gentle stretching and mindful yoga, methods of mindful communication, as well as both group and individualized instruction. 

Founded in 1979 by Jon Kabat-Zinn, University of Massachusetts Medical School Professor Emeritus, the internationally acclaimed Stress Reduction Program is the place where the Mindfulness-Based Stress Reduction Program (MBSR) all began. To date it has given rise to over 750 programs worldwide, as well as led the way toward over 30 years of research to substantiate its effectiveness.

This carefully laid out program closely follows the current format used by the Center for Mindfulness at the University of Massachusetts Medical School. It will enable participants to continue on with what they have learned long after the 8-weeks are over. The class itself is highly supportive and well structured and the instructor, who received training at the University of Massachusetts Medical School Center for Mindfulness, is well versed in guiding the program.
Potential students should contact the instructor as soon as possible to register, as space is limited.  Please call 603-801-8945 or use the email link above in the information box. 
PLEASE NOTE: This is the traditional, consecutive 8-week program that was developed and launched by Dr. Jon Kabat-Zinn over 30 years ago at the University of Massachusetts Medical School that to date has given rise to well over 750 MBSR programs worldwide. The instructor for this program, Cecilia Howard, was professionally trained to teach MBSR and completed both the practicum teacher training at UMASS Medical School  and the 7-Day MBSR Professional Training Retreat for health care providers and educators: Mindfulness-Based Stress Reduction in Mind-Body Medicine led by Jon Kabat-Zinn,PhD. and Saki Santorelli, EdD, MA. Cecilia is a long time meditator and yoga practitioner, having practiced both for over 21 years. In addition to this program, she teaches meditation classes for the Town of Bedford, teaches Mindful Living classes at Goffstown HS  through the Adult Education program and runs a mindfulness meditation practice group that meets at BYPC in Bedford once a month on a Sunday from 10AM to 11:15AM. She is also a professionally trained and educated artist, writer of a Blog called The Mindful Matrix and a former banking and sales/marketing professional who in addition to her early management career, developed and taught a myriad of leadership, business development and team building programs. She is a trained public speaker and true motivator. Her humor and enthusiasm,  as well as her open-minded approach to life are invaluable assets to her when teaching or guiding studen