'A light to help you on your journey of health' Directors: Drs Martin & Sue Allbright
01684-893393 Complementary Health Centre

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Major update 2012 All rights reserved

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Using Values, Mindfulness and Self Compassion to build a healthier, happier you.


This is an 8 Week Programme underpinned by Acceptance and Commitment Therapy or ACT.


We mostly know HOW to improve wellbeing but it can be so difficult to start or sustain changes that would make a difference to our lives. This workshop will:

● Provide the tools to manage what gets in the way of looking after you.

● Trains you to harness your values as a motivator and to access your ‘Kind Companion’ to be your coach.

● Practical skills - mindfulness and compassion based exercises every session - change from the inside out!

● When we approach life in this way we are more able to handle stress, boost our mood and feel more confident.


This is a small steps approach, about integrating healthy practices into your day to day life, chosen from a Wellbeing Menu (From original idea by Professor Kelly Wilson Co-Founder of ACT)


The Wellbeing Menu

Eat real food

Move your body

Give yourself sleep and rest opportunities

Minimise exposure to toxins (physical and social)

Engage in Meaningful Activity

Practice Mindfulness

Cultivate your Social Network

Cultivate Self Compassion


I am passionate about  Acceptance and Commitment Therapy, having seen the real difference it can make to people’s lives and have over 3 years experience of devising and Facilitating an ACT Group Programme within the NHS.


When and Where?

Monday evenings beginning on 21st January, 6-8pm  at:

St Peters Baptist Church, St Peters Worcester WR5 3TZ


Wednesday Mornings beginning on 6th February 9.30 - 11.30 am

 at: The Beacon Clinic, Malvern WR14 2TA


Cost £165.00 for 8 Sessions (Introductory cost usual £185)

Secure your place with a £50.00 deposit, balance to be paid 2 weeks before the course commences.


Email or phone to find out more and secure your place

07752 199 258 contact@bridgetmaddisoncbt.co.uk

I will send you an online Payment link (Paypal invoice)

(Full refund if you are unable to attend up to 24hrs before start)


More about the 8 Week Programme

Most of us know the changes we want to make to be our healthier selves but we often struggle to do things differently.

Over the 8 weeks, this workshop will enable you to understand why this is the case. We start with an informed and yet compassionate understanding of how our modern world environment works against us. Learn about the basic needs of the ‘cooperative primate’ and find ways to build patterns of practice that you can integrate into your daily life that will meet your ‘monkey needs’!

This workshop is designed to problem solve our finite resources of time, finance, energy…. these are things that we need to build changes around. The emphasis is on identifying and integrating small workable actions that can build into patterns and hopefully habits. This approach sees ‘failure’ as part of the learning process, providing opportunities to notice what happened and get ready with awareness for next time.

Personalise your steps for change with your ‘Wellbeing Matrix’ - an awareness tool, that trains you to bring you Values into your day to day experience and become more alert to  what shows up and gets in the way of you doing the things that would make life better.

We use Metaphor  to see things more clearly and promote change. Consider your ‘Wellbeing Garden’, which bits are being neglected, what are the ‘birds’ that swoop down and stop new growth?!

The workshops are practical and each session involves mindfulness based exercises so you can notice your ‘chattering mind’ and become more open to feelings or sensations that might want to take you off track from you pathway to wellbeing.

We draw on the brain science of Compassion and learn how taking the perspective of the Kindly Companion means we can more effectively coach ourselves through the tricky times and celebrate!

The Wellbeing Menu enables you personalise the group experience as you choose where to focus your attention but also promotes a holistic approach to wellbeing -  creating the conditions for feeling better thus more likely to withstand life’s ups and downs.

Commit to weekly tasks to build patterns of change and log to share with group members. Every session includes a ‘Pattern Builder’ - one small change to integrate into your week.



Summary of the 8 Sessions

Session 1

Introductions, The Wellbeing Menu, The modern world habitat, The survival brain, Identifying your ‘fix it’ strategies

Session 2

Devise your own Wellbeing Matrix - Trains you to: notice, sort and choose - what is helpful and healthy as well as what gets in the way of this.

Session 3

Introducing Mindfulness skills - wake up out of autopilot, connect to your 5 senses

Session 4

Respond more flexibly to  thoughts and feelings that send you off track - getting curious - responding not reacting

Session 5

The brain science of Compassion - the ‘Kindly Companion’ - coaching with courage!

Session 6

What Matters - using values as your compass and motivator

Session 7

From Values to action - Building Patterns from the Wellbeing Menu and trouble-shooting

Session 8

My Wellbeing Plan

Building resilience and going forwards


All sessions include Pattern Builders - or ways to integrate small steps from the Wellbeing menu into your week.












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