MINDFULNESS RETREATS 

Recharge your mind, body & spirit 
"A wandering mind is an unhappy mind
On mindfulness retreat days, we can learn all about the simple but very powerful practice of training our attention to what is happening here and now, in a non-judgemental way. 
 
These recharging retreat days are designed to allow yourself the opportunity to escape the constant bombardment of the outside world and the huge amount of noise in our lives. 
 
Our brains are constantly being shaped by forces around us of which we are only dimly aware! But research suggests that meditators are able to intentionally guide that process and backs the benefits of retreat days. 
 
On mindfulness days like this, you can start to learn how to become the observer of your constant, galloping thoughts in a detached way, and start to develop an awareness of less 'brain chatter'. 
 
We will also be learing how to befriend our thoughts and emotions and, most importantly, how we can apply these mindfulness skills to each part of our daily lives, so we can regain a sense of balance and heal stress which can adversely affect our health, performance and quality of life. 
 
For this reason, most of the Cotswold Meditation & Mindfulness Retreat is focused on developing an inner peace, giving you the chance to spend a day for yourself, turn towards yourself, and cultivate self-knowledge. A very gentle art of self-compassion! 
Retreat Days Include: 
Introduction - Why Meditate? Why Mindfulness? The science behind meditation. Key skills 
 
Guided Bodyscan Meditation 
 
Discussion Workshop - The importance of silence and why it is vital for our brains 
 
Guided 'Counting The Breath' Meditation 
 
Discussion Workshop - The importance of exercising, stretching and movement. How to release stress stored in the body 
 
Putting it all into practice - Tai Chi and Mindfulness Movement 
 
Discussion Workshop - Transforming pain. The key to working with physical and emotional pain, developing a new relationship to our suffering 
 
Guided 'No Resistance' Meditation 
 
Group Reflection and Sharing 
 
Guided 'Open Presence' Meditation 
 
Note: Optional 30-minute massage treatments will also be available (pre-booking required - price not included) from our lovely massage therapist Ina, of Ina's Beauty. 
 
AVAILABLE: SUNDAYS OR THURSDAYS 

Extended Retreat AVAILABLE: SUNDAY & MONDAY 

To benefit even more from your retreat day and to get the best effect out of it, research suggests it takes about 24 hours of silence for your mind to settle and for your thoughts to grow quieter. Buddhists refer to this as 'calming the monkey mind'! 
 
Cotswold Meditation & Mindfulness therefore is glad to offer you an Extended Retreat option. 
 
We recommend that retreat participants maintain their silence at home for the rest of the night until the following morning (to reach the 24 hour mark). You then get the opportunity to come back on Monday morning to ensure you get the best effect and gain an even deeper understanding and insight. 
 
This second day will include a catch-up on the meditation techniques learned on day 1, plus a further discussion workshop on stress management, and we will also learn how meditation can take us further than reducing stress and helping to prevent illness (for example, benefits such as better concentration, higher productivity, slower aging, etc.)  

Pricing & Discounts 

As some of us may struggle to maintain the right level of silence at our own homes, why not book into one of the many guesthouses, B&Bs and hotels within walking distance of our premises. Please see recommendations below. 
 
For those of you who would like to take advantage of booking a hotel for the night, Cotswold Meditation & Mindfulness is pleased to offer a 20% discount on the below pricing for our Extended Retreat, or alternatively you can book in for a 60-minute Reiki treatment for only £10 (usual price: £35).  
 
To qualify for your discount, simply mention Cotswold Meditation & Mindfulness when booking your accommodation. 
 
1-DAY RETREAT (Sundays or Thursdays, 10.30am-4.30pm): £65 
EXTENDED RETREAT (Sunday 10.30am-4.30pm, Monday 10.30-2pm): £105 
N.B.- Discounted Extended Retreat Price (with local hotel booking): £84 
 
Please note: Other days are available on request, with booking in advance. Also, for those of who have completed our 8-Week Awareness & Wellbeing Course, you can benefit from 20% off all our Retreats. 
Our recharging retreat days are suitable for beginners or those of you with prior experience of meditation who want to deepen their knowledge. 
 
If you have any questions or would like to find out more, or would like to book in, please call or email us, or alternatively fill in the booking form below. 
 
If you are ready for change, or just simply want to recharge your body, mind and spirit, Cotswold Mediation & Mindfulness would be delighted to welcome you on our uplifting retreat days.  
Local Recommended Accommodation Partners: 
Please note: For those of you without a vehicle, lifts to/from our treatment studio will be provided 
One4 B&B (01242 460 689
Quiet Air B&B with Tracy (07878 88 12 99
 
 
 
 
 
 
 
 
 
 
 
 
 

8-Week Awareness & Wellbeing Course 

In this structured 8-week course, you will not only learn all the aspects mentioned above, but you will also learn how to practice and use meditation to help reduce stress, physical pain, emotional pain, anxiety, depression and much more, all in a practical and down-to-earth way. 
 
Each individual session will have a different main subject, where you will learn useful tools and techniques, and will be followed by a practical element, so you will learn how to keep practicing the techniques you’ve learned at home (so you can get the maximum benefits from your course). 
 
If you really commit to the course, it is a life-changing experience… definitely for the better! 
 
The course is suitable for both complete beginners and those with prior meditation experience who want to deepen their practice and understanding. 
 
The course is structured as follows: 
SESSION 1 – General Orientation. Practice: Bodyscan meditation. 
 
SESSION 2 – Stress Management. Practice: Advanced Bodyscan meditation. 
 
SESSION 3 – Physical Pain Management. Practice: Breath counting. 
 
SESSION 4 – Emotional Stress, Anxiety & Depression Management. Practice: Advanced breath counting. 
 
SESSION 5 – Role Stress & Time Pressure. Practice: Further advanced breath counting. 
 
SESSION 6 – Taking Care Of Yourself. Practice: Further advanced breath counting. 
 
SESSION 7 – Elevated Functions. Practice: Open presence meditation. 
 
SESSION 8 – Changing Your Life. Practice: Advanced open presence meditation. 

 Sessions & Prices 

Sessions are held weekly and run for approximately 1½ hours as comfortable, friendly one-to-ones, or in small groups (2-4 people, depending on bookings and personal time schedules) – depending on your personal preference and availability. 
 
Each individual session within the Awareness & Wellbeing Course costs £22.50 (payable on the day). 
 
However, if you sign-up for the full course, you can benefit from our special introductory pricing of only £15 per session (payable on the day). 
 
For more information or to book an appointment, please call me or complete the form below and I will call you back. 
 

Weekly Meditation Classes 

Alternatively, if you would just like to take advantage of our regular weekly meditation classes, please get in touch and we'll book you in. Classes take place on Thursday lunchtimes, between 12pm-2pm at our practice rooms in Oriel Lodge on Oriel Road in the centre of Cheltenham.  
 
Classes comprise 15 mins introduction/preparation, followed by 30 mins of guided meditation. A great way to relax, unwind, de-stress before the weekend! Only £8. 

BENEFITS OF OUR COURSES 

We have all heard that meditation is good for you, but HOW is it good for you? 
 
There are now over 3,000 scientific studies and discoveries on the benefits of meditation, both physical and mental. In addition, recent research has confirmed that the brain’s structure is actually flexible (or ‘plastic’), not hard-wired and unalterable. 
 
Did you know that there are around 86 billion neurons in the human brain, processing and transmitting information through electrical and chemical signals? Neurons are connected by synapses, which are the small gaps (or ‘pathways’) between neurons that allow information to pass from one neuron to the next. 
 
Each of these pathways is associated with a particular action or behaviour, which means that every time we think, feel or do something, we strengthen this pathway (i.e.- habits are simply well-travelled pathways, so our brains find them easy to do). 
All of our meditation and mindfulness courses are based on the fact that the human brain has a property of ‘neuroplasticity’, which means that both the brain and the nervous system can change structurally and functionally in regular mediators, and this can result in a dramatic change in your outlook on life events. 
 
So, knowing that the brain is a muscle that can grow and change depending on what you do and how you think, meditation and mindfulness are essential in helping the brain to create new pathways. 
 
In other words, it turns out that you CAN ‘teach an old dog new tricks’ after all! 
 
In fact, meditation and mindfulness has an endless variety of benefits to offer 
 
It has been observed that 30 minutes of meditation can be equivalent to 1 hour of deep and restful sleep! 
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