Highland Mindfulness Group

Kindfulness: a 4-week Self-care Course

This page has recordings from the Kindfulness course.

Week 1 – Short body scan by Jan (17 minutes)

Week 1 – Body scan by Rhona (12 minutes)

Week 1 – Felt sense of kindness by Jan (14 minutes)

Week 2 – Sitting practice by Jan (10 minutes)

Week 2 – Sitting with the breath by Jan (12 minutes)

Week 2 – Felt sense of kindness by Rhona (13 minutes)

Week 2 – Tone of thoughts by Rhona (11 minutes)

Week 2 – Felt sense of kindness to the body by Rhona (10 minutes)

WEEK 3

Week 3 – Three minute breathing space by Jan (7 minutes)

Week 3 – Gratitude practice by Jan (9 minutes)

Week 3 – Using sound as an anchor by Rhona (15 minutes)

Week 4 – Settling, grounding and resting with the breath by Jan (23 minutes)

Week 4 – A felt sense of kindness by Jan (15 minutes)

Week 4 – Mindful walking by Jan (20 minutes)

Week 4 – Compassionate body scan by Jan (23 minutes)

Week 4 – Self compassion break by Jan (5 minutes)

Week 4 – Affectionate breathing by Rhona (7 minutes)

Facilitators

Jan Grigg is a fully qualified, experienced Mindfulness teacher having trained and then tutored with the Mindfulness Association. Having practiced meditation and yoga for over 30 years, she gained a Masters in Mindfulness studies from the University of Aberdeen in 2013. With over 20 years’ experience as a Biology/Science teacher, Jan has also researched, written and trialled mindfulness courses in a wide variety of settings from schools and businesses to NHS professionals and Armed Forces personnel, families and Veterans. She is a CEO of Mindful Forces which aims to bring mindfulness training to the Armed Forces community and Emergency Services personnel. She enjoys running mindfulness courses and retreats, as well as mentoring new teachers. Jan has been teaching Mindfulness courses since 2010.

Rhona Mackenzie is the owner of The Butterfly Effect EFT. She offers a blend of emotional wellbeing therapies to promote positive change and self-healing. She is an NHS accredited Mindfulness teacher, clinical hypnotherapist and Emotional Freedom Technique practitioner. Underpinned by 30 years’ experience within mental health nursing and health visiting in the NHS. She has been teaching with the Highland Mindfulness Group since 2018.