• Date: 12th Dec - 6th Feb 2023
  • Instructor: Cedric Reeves
  • Cost: Sliding scale
Register

Join us for this course 8 week meditation course where we will develop our sense of agency (internal locus of control), self-esteem, our tolerance to stress, our metacognitive skills, and positive attachment states.

The intended outcome is to developed those above mentioned qualities. These qualities are the qualities of Schema Therapy's "Healthy Adult Mode". Moreover, this course will help you think about and structure your own ongoing personal development.

This program is for people who who want to develop their best self and who want greater clarity as to what they want in life.

Who is this for?

  • For anyone who wants to go develop a healthier sense of self and who wants to know how to show up in relationship.
  • Suitable for anyone new to attachment-work, or is already experienced.
  • any attachment style, but is particularly suited to anxious-preoccupied or disorganized (fearful) attachment style.
  • For anyone who is willing to do the work to get results

Format

  • 8 Week Course: One live 90 minute class per week
  • Live Online Sessions: The live sessions will be hosted on Zoom. An email with the zoom links will be sent to you after you have registered.
  • Q&A: There will be opportunity to ask questions during the Q&A section.

Attendance & Recordings

  • Partial attendance is fine - however you get best results if you attend all sessions.
  • Late Starts: You can join even after it has started.
  • View at your own pace: The event will be recorded and sent out to registered participants for viewing on your own schedule.

Guided meditation will be the main focus of the program. There will be ample opportunity to ask questions and share whatever you feel comfortable with. There will be no pressure to do so; passive participation is perfectly fine.

Event Date & Time

Start Date: 12th Dec - End Date: 6th Feb 2023

This course will run twice in order to be accessible to people in different time zones. The content is exactly the same. You will get the access details for both after signing up.

There will be one live 90 minute class per week.

Note: we will take a break on Monday 26th December. The course will resume as usual the following Monday.

Class Schedule

This is the approximate format of each class.

Duration Activity
5 mins Short meditation to settle the mind
10 mins Review of last week’s class (first class will be introductions instead)
25 mins Lecture on new material
5 mins Break
35 mins Guided meditation related to material just discussed
10 mins Q&A

We will be doing deep work. For that reason please feel free to take a break at any point.

What to Expect

Guided meditation will be the main focus of the program. There will be ample opportunity to ask questions and share whatever you feel comfortable with. There will be no pressure to do so; passive participation is perfectly fine.

We plan on running a pilot study on this course.  Course participants who sign up before the start date will be given an initial assessment.

That assessment will score their:

  1. Self-esteem
  2. Self-directedness (clarity on who you are)
  3. Self-agency (sense that you can get things done)
  4. Stress-tolerance
  5. Felt-sense of safety
  6. Ability to trust
  7. General baseline mood
  8. Ease with attachment

At the end of the course you’ll take the same assessment so that you can chart your progress.

There will also be an optional practice pod that you can join with three to five fellow students in the group.

A commitment to a 30 minute daily meditation practice of the preceding meditations assigned in class is part of the course.

course Overview

This program is suitable for beginners to meditation and healing work.

Our aim in this 8-week meditation course is to develop the strength of the health adult.

The healthy adult can be understood as having two major groupings of positive traits:

1. strength based traits

and

2. attachment/connection based traits

The strength based traits are comprised of (drawing from Jeffrey Young’s ‘healthy adult mode’, Dan Brown’s ‘best self’, and The Third School of Cognitive Therapy’s metacognitive skills)

  1. Healthy self-definition (knowing who you are and what you are about)
  2. Assertiveness
  3. A well developed sense of agency (internal locus of control)
  4. Well developed ability to explore
  5. Healthy self esteem
  6. Metacognitive skills
  7. Stress tolerance and emotional self-regulation abilities

 

The attachment based traits of the healthy adult are (drawing form Brown & Elliott 2016 and the Buddhist Brahma Viharas):

  1. Love towards self and other
  2. Compassion towards self and other
  3. Sympathetic joy towards self and other (delight in others & rejoicing in self’s positive qualities)
  4. Desire to protect others and expectation that loved ones protect self
  5. Ability to attune to others and the expectation of attunement from others
  6. Ability to physically comfort and soothe and expectation to receive the same
  7. Support of explorations of loved ones and expectation of support from them and getting and giving guidance
  8. Physical and mental entrainment/synchronization with loved ones which creates a sense of belonging
  9. Ability to trust
  10. Practicing generosity

The primary aim of this course is to develop underdeveloped positive qualities instead of correcting neurosis. This course should be understood as focused on doing experiential exercises (meditations) drawn from positive psychology, self-psychology, and attachment theory.

What you will get

By the end of this course, you should have better self-esteem, better self-definition, a greater sense of agency, greater stress tolerance, greater access to positive attachment states like love, compassion, and delight in others, and better metacognitive skills. Additionally, the a daily meditation habit will be in place by the end of the course.  Moreover, this course will help you think about and structure your own ongoing personal development.

Who this is for

This course is for people who want to develop their both their personal strength and the ability to connect better with others

This course is relevant to all the different attachment styles. However, people with anxious-preoccupied attachment and disorganized (fearful) attachment  tend to have poorer self development than people with dismissing-avoidant or secure attachment. Therefore people with anxious preoccupied and disorganized attachment, especially, stand to benefit.

Note: we will take a break on Monday 26th December. The course will resume as usual the following Monday.

 

This course draws from the following sources:

  • Jeffrey Young’s Schema Therapy, especially Dr. Young’s “Healthy Adult Mode
  • Dan Brown’s work on self-development
  • Dan Brown and David Elliott’s Ideal Parent Figure Protocol (IPF) / Three Pillars Model
  • David Bernstein’s list of characteristics of the Healthy Adult Mode
  • The “8 C’s” of Dick Schwartz’s IFS
  • Attachment Theory
  • Bruce Ecker’s Coherence Therapy
  • Mentalization/Metacogntive therapies (Fonagy, DiMaggio, Liotti)
  • Buddhist Visualization Meditation
  • Buddhist Heart Practices:
    • Loving Kindness
    • Compassion
    • Appreciative Joy
    • Equanimity (Equanimous Love)

Course Curriculum

The course is broken up into 8 classes

Lecture Outline

  • Self-development (self-definition, agency, stress tolerance, self-esteem)
  • Metacognition
  • Positive attachment states: be the "good parents" to self, others, and the world
  • Perfect Nurturer Reinforcement meditation
  1. love towards self and other
  2. compassion towards self and other
  3. sympathetic joy towards self and other (delight in others & rejoicing in self’s positive qualities)
  4. desire to protect others and expectation that loved ones protect self
  5. ability to attune to others and the expectation of attunement from others
  6. ability to physically comfort and soothe and expectation to receive the same
  7. support of explorations of loved ones and expectation of support from them and getting and giving guidance
  8. physical and mental entrainment/synchronization with loved ones which creates a sense of belonging
  9. Practicing generosity.

What is Metacognition

Seven Skills:

  1. Interest & curiosity
  2. Identification
  3. Differentiation
  4. Relating Variables
  5. Integration
  6. Decentration
  7. Mastery

Lecture Outline

  • Understanding who you are and what your interest / purpose is
  • Investigating the negative schema first (lack of self-definition) and then the positive juxtaposition of knowing who we are

Lecture Outline

  • Visualization meditation to develop greater self-agency along with tools for coping with inevitable obstacles and stresses on the path

Lecture Outline

  • Beginning to develop self-esteem through imagining oneself as a source of happiness for others

Holding high self esteem in situations where it is otherwise difficult.

Lecture Outline

  • Delight in others (sympathetic joy) and expectations that others delight in you
  • Access to other positive attachment states with others: loving-kindness and compassion
  • Assertiveness and having an impact on others

Visualizing:

  1. others delighting in you
  2. access to love and compassion from and towards others
  3. having an impact on others

Miscellaneous Notes

Please note that his course is an experiential course. A 30 minute daily meditation practice commitment is required.

There will be time for Q&A and spot coaching.

We will be doing deep work. For that reason please feel free to take a break at any point.

Practice Pods

Participants in this course have the option to join a practice pod. This is an informal group of 3-5 students who meet, usually once a week, to listen to a guided meditation, discuss difficulties in practice, and share insights and progress. Connecting with peer learners in this way can keep you motivated, consolidate learning, and create a sense of community.

Who is this for?

This program is for those of us who...

  • Want to become more joyous
  • Want to enjoy meditation more
  • Are looking to improve our psychological health, especially those who have tried other healing modalities with disappointing results.
  • Have problems with exploration and self development, relationships and emotional regulation
  • Want to optimise our psychological health
  • Want to understand the early foundations of our psychological development

Healing Together

Shared interest and social support can make meditation practice, study, and healing much easier. Make friends in the course on the slack channel and invite friends who you think could benefit to participate in the course.

Benefits

These are some of the benefits you will have by the end of the program

Theoretical Understanding

  • Greater understanding and compassion for psychological problems and vulnerabilities that affect you and others.

Psychological

  • Less identification with your psychological maladies and quirks (ego-dystonia with your maladaptive schemas).
  • A better ability to observe your mind with metacognitive awareness as a result of the mentalization exercises peppered through the guided meditations.
  • Better able to do emotional regulation on the spot in your daily life with ‘micro-hits’ of meditation.
  • Less blame of self or others.
  • More understanding and compassion towards your parts/modes and needs.

For your relationships

  • Better appreciation for the importance and value of interpersonal collaboration

Support Structure

  • Opportunities to find accountability partners to meditate with
  • A sense of camaraderie as a result of seeing how our psychological difficulties are rooted in common experiences that affect us all.
  • Slack group with which to discuss and share experiences and consolidate what you are learning

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Share this page with anyone you know who would be interested and would benefit from participating.

Registration

This event is offered on a sliding scale to be accessible to anyone.

Scholarships: Inability to pay is no barrier to taking the class.  Please fill in this form if you need a scholarship and we will accommodate you.
Refund policy: If you are dissatisfied for whatever reason, simply let us know and we will issue you a full refund, no questions asked.

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Please note: This program is offered for educational purposes only and is not group-therapy, counselling or any kind of other psychotherapy, nor is it a substitute for the aforementioned. The instructor Cedric Reeves is a meditation teacher, not a psychotherapist, counsellor, or otherwise therapist.