Ateliers March – April 2021

I am really excited about the new program on offer as we transition into spring. I plan and organise the sessions during the French term time which begins again at the beginning of March and continues to early April. The timetable above is what is on in a nutshell, read on for further details (of course I recommend grabbing a cup of tea at this point).

7 Week Mindfulness Meditation Atelier

Mondays 8-9pm UK (9-10pm France) 1st March –12th April

and/or 

Fridays 9-10am UK (10-11am France) 5th March – 16th April

Put simply the aim of these ateliers is to be more aware, more often with kindness towards what we find. Through this awareness we can transform our experiences. We begin to practice stepping out of the habitual doing mode by paying attention, intentionally, mindfully, compassionately, to sensations of the body and to aspects of everyday experiences. 

Previous experience is not necessary and beginners’ minds are always encouraged for those who have been regularly attending.

The atelier will follow the following format:

  • Meditation
  • Poem
  • Tea meditation
  • Sharing space
  • Closing Meditation

For those who sign up for the block of sessions a recording of the atelier will be emailed to you after the session. 

40€ for seven weekly ateliers or 60€ for both classes. 

The sessions can be accessed as a stand alone practice if you wish, at 7.50€ per session.

The 6 week Mindfulness Based Approaches Course

The 6 week Mindfulness Course was a great experience and I am hoping to run it again later in the year. If you would like to be put on the waiting list for the next group let me know, when I have 6 people interested I will set it up again. Alternatively this can be done on an individual basis or tailored to a smaller group of friends.

Saturday Mindfulness Based Approaches Course for Teens

9-10am UK/10-11am France

I am delighted to announce that I will be running a 6 week course for teenagers beginning Saturday 5th March. 

The aim of this program is to provide a space for teens to explore mindfulness techniques and the potential it offers to be more aware, more often. An opportunity to step out of the ‘doing mind’ into the ‘being mind’ and that through this awareness experiences can be transformed. Through the Weekly teachings we will pay attention, intentionally, mindfully, and compassionately to the sensations of the body and to aspects of everyday experiences. This then supports overall wellbeing, stress management and builds emotional resilience.

Home practice will form an important part of the teaching and will involve a 10 minute practice and a worksheet to guide around the weekly topics. These will be emailed to you after the session.

Before embarking on the course the applicant will need to fill in a short health questionnaire to ensure this is a good time for the person to be taking part, this will need to be co-signed by a parent/guardian.

Mindful Walking Group

Thursdays 12-2pm Gabian, 34320

We will immerse ourselves in nature and mindfully use our five senses – touch, sight, hearing, smell, and taste. Our journey will be less about the destination and more about bringing awareness to this everyday activity. In our walking together we will explore switching off our autopilot and find stillness, becoming aware, and being present.

The mindful walk and a tea practice will be held in companionable silence followed by a discussion space and an exploration of the flora and fauna. We will focus on indentifying plants and learning about their properties.

French legal requirements will be held throughout.

As this is a lunchtime you are welcome to bring food, we will close the meditation space at 1pm and this can be a time to eat if you wish before we move into the exploration of the nature around us. No dogs allowed.

Up to 4 people each session

12€ – Booking essential

Occupational Therapy

If you would like to delve deeper into wellbeing or are in need of some extra support I have a couple of slots for individual sessions. This could include further exploration of issues that may have arisen within the groups sessions, or perhaps a one off vision board session. Sessions can be held in Gabian, in person in your home (local to the Pézenas/Béziers area), or online via Zoom/Skype/FaceTime.

You can find more information on what I offer here.

I am really enjoying working as part of the ‘Get Loud! Stay Loud!team, a dynamic group of speech-language pathologists passionate about supporting those with Parkinson’s Disease. If you know of anyone who may benefit from this online platform do pass on the information here, the first month is free.

And as always, please, please reach out if you’re struggling, or know of anybody who could do with some extra support. I have 20 years of experience working within various mental health settings, most specifically women’s mental health and substance misuse, I can signpost to services or offer support. I am obviously more familiar with French and UK systems but am happy to do a little exploration for other nations as I am in contact with some wonderful Occupational Therapists in other countries. Obviously I am extremely biased, but in general, we are a nice bunch.

My days of work are Monday, Tuesday, Thursday, Friday and Saturdays. The best way to contact me for more information or to make bookings is via email at jaddufourd@icloud.com and by phone +33 6 77 05 2 46. I aim to get back to people as quickly as I can during my general office hours.

I can also be contacted via the message services on Instagram and Facebook, though I don’t check these spaces as frequently as email and phone. These are open accounts for my work at The Wellbeing Atelier that I use as spaces to share information and reflections, often showing a window into life in France.

With all that said. Do reach out if you need further information.

May you be well, may you be at ease and may you be kind to yourself and others.

Mille mercis,

Josephine

Mindfulness Based Approaches Course for Teens

I am delighted to announce that I will be running a 6 week course for teenagers beginning Saturday 5th March.

Put simply the aim of this program is to be more aware, more often. Through this awareness we can transform our experiences. We begin to practice stepping out of the habitual doing mode by paying attention, intentionally, mindfully, to sensations of the body and to aspects of everyday experiences. This then supports overall wellbeing, stress management and builds emotional resilience.

Home practice will form an important part of the teaching and will involve a 10 minute practice and a worksheet to guide around the weekly topics. These will be emailed to you after the session.

Before embarking on the course you will need to fill in a short health questionnaire to ensure this is a good time for you to be taking part, this will need to be co-signed by a parent/guardian.

You can read more about my work here and what to expect from a class here.

If you would like more details please contact me a jaddufourd@icloud.com

2021

If you have signed up for the newsletter this will have already have arrived in your inbox. If not here are some news and updates for the coming months.

Thank you for your ongoing support of my work at The Wellbeing Atelier. Simply taking the time to read my posts means a lot.

Over 2020 my life and work has changed and evolved beyond measure, I passed my driving licence in January so I could finally leave the village, using my new found freedom to run day retreats, a new group in Pézenas and offer Occupational Therapy at home. Then, well life took a turn for all of us, and having avoided online working I took the plunge and found it a beautiful experience, especially the tea drinking bit.  It was such a gift to be able to share the practices in this way….Italy, California, Wales, England and of course France. Thank you to everyone who came to my sessions and shared my work.

Meditation Ateliers
I miss offering the groups in Gabian and Pézenas and hope to be running them again soon, but for my own peace of mind, I have decided for January and February to offer the meditation ateliers online. The Friday Meditation Atelier is evolving to deepen practice into a 6 week course with worksheets and home practice, if that sounds daunting I promise you they offer delight and wonder. The Mindful Monday Atelier will continue over lunchtimes and is offered as part of the Friday course if you sign up before the end of the year. Read more here.

Occupational Therapy
I will continue to offer individual Occupational Therapy sessions here in Gabian, at yours and also online.  These sessions can support you in maintaining and developing your wellbeing, more information on what I offer here.  

From January I will be the first Occupational Therapist to be part of the ‘Get Loud! Stay Loud!’ team, a dynamic group of speech-language pathologists passionate about supporting those with Parkinson’s Disease in maintaining optimal communication & swallow function.  If you know of anyone who may benefit from this online platform do pass on the information here, the first month is free.

Updates
I have decided to close my Wellbeing Atelier Facebook page as I do not have the time to do the upkeep, you’ll find all you need on this website. If you prefer facebook you’ll find all the information regarding my work on my page which I use for professional work, or Instagram.

All going well…… March for in person groups, day retreats this summer and residential retreats for September time. Online groups are also going to continue and will form a staple part of the program. 

Finally, please, please reach out if you’re struggling, or know of anybody who could do with some extra support.  I have 18 years of experience working within various mental health settings in the National Health Service, most specifically women’s mental health and substance misuse, I can offer support and signpost to services.

With all that said.  May you be well, may you be at ease and may you be kind to yourself and others.

Mille mercis,
Josephine

The Meditation Atelier

Today, after I had sent out the correct link to the group, we did a sitting practice, with compassion. Followed by a reading from Marcus Aurelius and a cup of tea together.

We closed with the square breathing technique. This is a popular technique for managing anxiety in waiting rooms as you can follow the edges of a door or window, or a screen at home if you’re in need of a break. This was then followed with a poem from Alice Walker, Grace.

Breath in to the count of four.

Hold for four.

Breath out to the count of four.

Hold for four.

Your counts can be as short or as long as you wish.

Over the next series of meditations, we will be going into further exploration of cultivating compassion.

Join this new block of groups this coming Mondays 1-2pm (12-1pm UK) or Fridays 10-11am (9-10am). See the blog post here for more details and to sign up email jaddufourd@icloud.com.

And as always, reach out if you are in need. I’m available on Zoom or in person for a quick check-in, cup of tea, moment to offload.

Warmly

Josephine

December Online Meditation Ateliers

I have decided to take away some of the uncertainty of my work and offer the meditation ateliers online again for December. Come and join me in the south of France for a bit of respite, and build up your physical and emotional resilience for the holidays. Please contact me via jaddufourd@icloud.com to make a booking.

Mondays 1-2pm (French time, UTC+1)

12-1pm UK, 7-8am New York and 8-9pm Perth (Australia)

30th November, 7th December, 14th December and 21st December, 25€ for 4 sessions.

Fridays, 10-11am (French time, UTC+1)

9-10am UK and 5-6pm Perth

4th, 11th and 18th December. Due to Christmas this will only be a three week block this month at a cost of 18.75€.

What to expect

Offering an invitation to pause, a guided meditation, a poem and a cup of tea, a space held in companionable silence.

The meditations are secular, whatever your background or faith you are welcome. We explore specific, mindfulness and mindful self compassion meditation tools and techniques based on those taught within the evidence based 8 week Mindfulness Based Approaches and Compassion Focussed Therapy. The aim of the meditations is to equipe you with some new tools to handle challenging physical sensations, feelings, moods or social interactions.

The blocks run as a package and the meditations are built on each week from the session prior, beginners and experienced practitioners welcome.

What you’ll need:

  • Access to the internet. I’ll send a Zoom link, you do not need to have the application to access the group it can be done through you’re internet browser
  • Wear loose comfortable clothing
  • An exercise mat
  • A blanket in cooler weather
  • A chair, stool or cushions for the sitting practice and any props for your own comfort.
  • Please prepare a non alcoholic drink to have for the tea meditation, this acts as a transition from the quiet of the formal meditation and models how activities of daily living can be a meditation

Atelier outline

  • Brief check-in and discussion about setting up for the practice
  • Mindful Compassion Based Meditation
  • Poem
  • Tea Meditation
  • Sharing Space/Companionable Silence
  • Breathing Technique


When you arrive we will have a quick hello and then I’ll mute your microphone when we start, this will make it easier to avoid disturbances.


After the practice I will read a poem and move into a tea meditation, you are invited to take part in by pouring yourself a hot drink or having a glass of water to sip in companionable silence. This activity based meditation is an invitation to transition from the quieter, formal practice, modeling how any activity within our days can be meditative if we drop into the present moment and sensations we experience and notice.


There will then be a 5-10 minute space for sharing our experiences of the practice. I will unmute everybody at this time. We can of course remain in companionable silence together until the close of the practice at 11am with a breathing space.

After each session I write a blog post summarizing the practices, it includes links to online meditations I have recorded for you to use in your own time. You’ll find the poem there too.


https://thewellbeingatelier.com/blog-feed/

If you have any questions do get in touch.

Warmly

Josephine

The Weekly Meditation Atelier

This week we did a mindful sitting practice. When I first started learning to meditate this was the pinnacle of practices for me. Proper meditation. 10 years later this still makes me smile. It can be so uncomfortable, and allows us to explore this discomfort and how we relate to it. As with all of the practices they shine a spotlight on our habits, I can be pretty rigid and black and white in my thinking… hence my idea that this practice was the proper one. It is through the practices and regularly taking myself to my mat that I have learned the language of my body, and I still am, how I relate to discomfort and strive for perfection, and then move back into the practice of being present. Over and over. Returning our attention to the present moment and the sensations of being us.

Sitting for long periods is not easy on the body. You can read about setting yourself up for practice here.

You can then have a go with this guided practice.

Read the poem The Invitation by Oriah Mountain Dreamer (below), out loud to yourself and enjoy a nice cup of tea, or whatever you fancy. And congratulate yourself for having taken the time out of your day to undertake this practice. You have taken an active step in supporting your health and wellbeing.

Upcoming Meditation Group

I have decided to take away some of the uncertainty of my work and offer the meditation atelier online for December. Please contact me via jaddufourd@icloud.com or +33 6 77 05 42 46 to make a booking.

Fridays, 10-11am. 4th, 11th and 18th December. Due to Christmas this will only be a three week block this month at a cost of 18.75€.

*NEW* Mondays 1-2pm. I have also decided to start a four week meditation atelier on 1-2pm (French time, UTC+1) 30th November, 7th December, 14th December and 21st December, 25€ for 4 sessions.

The blocks run as a package and the meditations are built on each week from the session prior, that and managing internet payments, seems to be the simplest option for me and my small operation.

Offerings aside. I hope you are well. I’m here if you need me. Do reach out.

Warmly

Joséphine

The Weekly Meditation Atelier

All set for the second online Weekly Meditation Atelier. Do not disturb sign on the door…. But. The phone rang. My husband was locked out. A heavy posted document was shoved through the letter box. However, all in all I am slowly finding my feet with leading the space. This week we were joined from Italy, Wales, France and California. Isn’t that something. I miss seeing people in real life, I miss my trip to Pézenas and Café des Arts. All that aside, everyone coming together and making the best of an opportunity to be together feels special. I am honoured to be leading this group.

Mindfulness of Breath and Movement

This week we built on the foundation of the bodyscan through a breath and movement meditation, bringing awareness to, and inhabiting our bodily experiences and sensations.

The focus is maintaining moment-to-moment awareness of the sensations accompanying our movements, letting go of any thoughts or feelings about the sensations themselves.

Segal et al, 2013 ‘Mindfulness Based Cognitive Therapy’

Through movement based meditations we have an opportunity to explore and discover the creative edge between exploring/investigating /discovering, and accepting/letting be/being with.

By being present and observing ourselves with a kind and gentle attitude, we can learn new ways to take care of ourselves. Noticing the difference between effort and ease, the boundaries and limits of our bodies. Learning it’s language so we can listen to it’s messages more clearly, respond wisely, creating more space for ourselves. How often do you ignore the hunger cues, the fatigue, the crossed boundaries?

You’ll find a guided recording of a movement practice here. The practice was followed with a poem by Dawna Markova.

We then shared a tea meditation together, simply observing the practice, and those who wished, drank their own brews. My tea was a honey oolong from Indonesia, an earthy and fruity tea. This is an activity based meditation, a nod to my Occupational Therapy background. It is an invitation to transition from the quieter practices, and models how we can use every day activities to drop into the present moment.

This week you are invited to go on a mindful walk, bringing awareness to the physical sensation of each footstep. Anchoring in the present moment through the sensations you experience, and always knowing that your breath is there to return your attention to each time it wanders off.

May you be well, may you be at ease and may you be kind to yourself and others.

Warmly,

Josephine

Cultivating Compassion Coffee Morning

This is an online group space to explore supporting our mental wellbeing whilst in confinement. I will be using a framework of Compassion Focused Therapy (CFT) to guide my facilitation. This approach combines the skills of mindfulness and self-compassion to improve emotional wellbeing. You can read more about Compassion Focused Therapy here.

The idea is that we meet for a tea/coffee, be part of a community, a space to share and listen, swap tips, seek and offer advice. Each session will be different and will grow and evolve with its attendees. Pyjamas are welcome. 

We’ll begin with a short compassionate breathing space meditation, and move into a supported discussion space. We will close with a short mindful compassion practice. 

Topics I’ve envisaged which will no doubt expand:

  • Stress
  • Anxiety 
  • Sleep
  • Frustration
  • Fear
  • Loneliness
  • Boredom

As well as a group discussion space to share and problem-solve, where needed/requested, I can offer professional advice and sign post to further resources and support.

By signing up to the group you will be agreeing to the following group guidelines:

  1. Be kind and courteous. We’re all in this together to create a welcoming environment. Healthy debates are natural, but kindness and respect are required.
  2. Respect everyone’s privacy. Authentic, expressive discussions make groups great, but may also be sensitive and aware of confidentiality. Be mindful that people may be identifiable by things other than their name. What’s said in the group stays in the group.

I look forward to seeing some of you here.

May you be well, may you be at ease.

Josephine

The Weekly Meditation Atelier

Today was our first session via Zoom. Technology is not my strong point and I was a bit nervous but thankfully it didn’t fail us. Human errors were plentiful, a wrongly input email address, forgetting my left and right and also a loud knock at the front door. To everyone who attended I cannot thank you enough for participating. And if there’s anything that mindfulness teaches us, it’s that there’s room for it all.

Today we began and closed with a three part breathing space. A simple technique to weave into daily lives to build those new neural pathways:

From here we moved into a body scan, you can find a similar meditation that I have recorded here. It is the first meditation on this page. I read the following poem after the practice:

We then shared a tea meditation together, simply observing the practice, and those who wished, drank their own brews. My tea was a honey oolong from Indonesia, an earthy and fruity tea. This is an activity based meditation, a nod to my Occupational Therapy background. It is an invitation to transition from the quieter practices, and models how we can use every day activities to drop into the present moment. Anything can be a mindfulness practice, brushing our teeth, tying our shoe laces, making a cup of tea. Bringing our attention to the sensory experience of undertaking these tasks, slowing them down, being intentional, deliberate and present. And returning those wandering minds again and again each time they step away, which they will. Mindfulness is the noticing, and cultivating the skill of returning our attention to the present moment. Through which we builds neural pathways that support us to develop new ways of responding to difficulties.

If you have any questions or queries about the session, or would like to join, please don’t hesitate to get in touch via email josephine@thewellbingatelier.com.

Wellbeing Ateliers In A Time of Confinement

“He seated himself at his table, dipped his pen in the ink, put his forehead in his hand and searched for ideas” from Bel Ami by Guy de Maupassant

It is with sadness that I write that the Friday morning meditation group is cancelled tomorrow. However….. I am finally getting all modern and going online from next week. 25€ for 4 sessions, if you’ve not been able to make the group due to distance now is your chance.


I am also adding a new weekly group, the Monday Morning Mindful Mingle, a Compassion Focused Therapy based weekly check in from the comfort of your own home, pyjamas and a cup of coffee as your accessory welcomed.


Details can be found in my latest newsletter. Wellbeing Ateliers In A Time of Confinement.