mindfulness meditation
Mindfulness is loving awareness of the present moment, embracing life with full attention and openheartedness. It invites us to experience each moment deeply, with acceptance and without judgment. Join my next course to cultivate this transformative practice, and discover the profound benefits that Mindfulness can bring into your daily life.
More information below.
Looking for personalized guidance? 1:1 sessions available anytime, learn more here
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"every moment of presence
is a moment of freedom"
THE MINDFUL PATH: MINDFULNESS MEDITATION COURSE
In this course we will explore:
What is Mindfulness
The origins of Mindfulness date back to approximately 2500 years ago with the first teachings of the Buddha and today is one of the most widely practiced forms of meditation. At its core, Mindfulness is the art of being fully alive and present. Through this type of meditation, you will learn to intimately know yourself and live in a deeper and more conscious way.
Why practice
The benefits of Mindfulness have been the subject of countless clinical studies and include increased mental clarity and focus, stress reduction, pain relief, decrease in anxiety and depression levels, etc. This practice is also used to develop creativity and allows us to access our innate wisdom, intuition, and a broader understanding of reality.
How to practice / how to deepen your practice
We will explore the fundamental principles of establishing a personal mindfulness practice and engage in a variety of techniques to train the mind and open the heart, deepening our experience. Finally, during our last session, we will get more into the heart space incorporating the practice of loving-kindness meditation (Metta) into our exploration.
This course is open to everyone, from absolute beginners to experienced "meditators." Each session will last 90 minutes and will include simple instructions, time for guided and self-directed practice, journaling, group sharing (for those who desire), and Q&A sessions.
What to bring? Comfortable clothing, a journal or notebook.
"each time we sit we get to know
ourselves a little bit better"
learn the art of meditation with a certified Mindfulness teacher
Price for the 4 sessions:
price CHF 300.-
The cost includes access to 5 prerecorded guided meditations, providing valuable support for your home practice.
The course will take place with a minimum of 3 participants.
The next course will take place in spring 2025 in Taverne Torricella near Lugano, at my studio, on the following dates:
New dates soon available.
This course is in Italian, for more information about sessions in English or to book 1:1 sessions please contact me.
what people say about this course
This course is a great mix of ancient spiritual wisdom and knowledge based on modern neuroscience
. Irene is a skilled teacher.
I appreciated the balance between teachings and meditation practice but also Q&A and group sharing
In a few words: kindness, compassion, inclusivity.
I loved all the guided meditations.
Thank you, this is exactly what I needed.
I already feel a shift in the way I see/meet myself and the world around me.
“Note that this journey is uniquely yours, no one else's.
So the path has to be your own. You cannot imitate somebody else's journey and still be true to yourself. Are you prepared to honor your uniqueness in this way?”
Jon Kabat-Zinn
what is mindfulness?
"Between stimulus and response there is a space.
In that space is our power to choose our response.
In our response lies our growth and our freedom."
Viktor Frankl
In recent years, mindfulness has become increasingly popular as a practice for mental and physical well-being. But what exactly is mindfulness? How can it help you reduce stress and improve your quality of life? In this mini guide, we’ll explore what it means to practice mindfulness, its scientifically proven benefits, and how you can begin to integrate it into your daily routine.
Mindfulness is the practice of paying attention to the present moment in a non-judgmental way. In other words, it means being fully present without being overwhelmed by thoughts about the past or worries about the future. Mindfulness has roots in Buddhism, particularly from the Theravada tradition, but in recent decades it has been adapted and integrated into modern psychology, becoming a common technique for improving mental health.
Here are some of the most prominent teachers that helped bringing Mindfulness to the West.
Thich Nhat Hanh, a Vietnamese Zen master, played a transformative role in sharing this practice as a way of living with deep presence, peace, and compassion for oneself and the world.Jack Kornfield, Ph.D. in clinical psychology and one of the founders of the Insight Meditation Society and Spirit Rock Meditation Center, has helped bring the Theravada Vipassana (insight meditation) tradition to the West, combining Buddhist teachings with a modern psychological approach.
Tara Brach, Ph.D., psychologist and meditation teacher, is known for her compassionate approach to mindfulness and meditation, particularly through the practice of Radical Acceptance, which invites embracing difficult experiences with kindness and awareness. Both have written highly influential books and offer teachings that blend mindfulness and compassion.
Jon Kabat-Zinn, who developed the Mindfulness-Based Stress Reduction (MBSR) program in the 1970s, helping to bring this practice into the world of medicine and psychotherapy.
Scientific research has shown that mindfulness can bring numerous benefits, both for the mind and body. Here are some of the main advantages:
• Stress Reduction: Regular mindfulness practice helps reduce cortisol levels, the stress hormone, promoting greater calm and serenity.
• Improved Concentration: Mindfulness helps develop the ability to focus and pay attention, improving productivity and time management.
• Emotional Well-being: Several studies show that mindfulness reduces symptoms of anxiety and depression, promoting greater emotional well-being and more effective management of difficult emotions.
• Physical Benefits: In addition to mental benefits, mindfulness can boost the immune system, lower blood pressure, and promote more restful sleep.
• Interpersonal Relationships: Being mindful and present during social interactions can improve the quality of relationships by increasing empathy and mutual understanding.
• Perhaps the most beautiful gift mindfulness offers is a deeper, more compassionate relationship with yourself and a renewed appreciation for the life you live.
the benefits of
mindfulness
“Perhaps the biggest tragedy of our lives is that freedom is possible, yet we can pass our years trapped in the same old patterns... We may want to love other people without holding back, to feel authentic, to breathe in the beauty around us, to dance and sing. Yet each day we listen to inner voices that keep our life small.”
Tara Brach
how to practice
“Let go of the battle. Breathe quietly and let it be. Let your body relax and your heart soften. Open to whatever you experience without fighting.”
Jack Kornfield
Mindfulness is a practice accessible to everyone and can be incorporated into various moments of the day. Here are some basic techniques to get started:
• Mindfulness Meditation: Find a quiet place, sit comfortably, and focus on your breath. Notice the sensations of your breath as it enters and exits your body. When your mind wanders, gently bring it back to the breath without judging the distraction. Alternatively, you can focus your attention on bodily sensations or even sounds.
• Body Scan: This technique involves paying attention to different parts of your body, noticing physical sensations. Starting from the head and moving down to the feet, you can increase your body awareness and gradually release tensions.
• Mindfulness in Daily Life: You can practice mindfulness in any daily activity, such as eating, walking, or even washing the dishes. The important thing is to pay full attention to whatever you're doing,
Meditation is a practice that involves intentionally focusing the mind, like a mental gym, to develop awareness, calmness, and greater emotional balance. Meditation can be divided into two main categories: formal and informal meditation. Formal meditation refers to dedicated sessions where you remain in a specific posture for a period of time, such as sitting, lying down, standing up or walking. Informal meditation, on the other hand, involves applying and integrating mindfulness and conscious attention into daily activities. Both forms of meditation aim to cultivate greater mental and heart presence and connection to the present moment.
the science behind mindfulness
“But it is your mind, rather than circumstances themselves, that determines the quality of your life. Your mind is the basis of everything you experience and of every contribution you make to the lives of others. Given this fact, it makes sense to train it.”
Sam Harris
Numerous scientific studies support the benefits of mindfulness. Research has shown that consistent practice can change the brain's structure and functioning. A study from Harvard University found that mindfulness meditation can increase gray matter density in areas of the brain related to memory, emotional regulation, and learning. Other studies have highlighted a reduction in activity in the prefrontal cortex, a brain area associated with the "fight or flight" response, suggesting that mindfulness can help reduce emotional reactivity.
Mindfulness is a simple but powerful practice that can significantly impact mental and physical well-being. Whether you're looking for ways to reduce stress, improve your focus, or cultivate greater awareness in your daily life, mindfulness offers practical and accessible tools for everyone. Start with small steps, explore various techniques, and discover how this practice can transform your way of living.