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The Doctor Who Gave Up Drugs S2E1 on BBC1: how mindfulness can help children with ADHD and their families

Last autumn, I had the fun and privilege of being filmed with Drs Chris van Tulleken (@DoctorChrisVT), Susan Bogels @SusanBogels and Esther De Bruin as part of a documentary “The Doctor Who Gave Up Drugs” filmed by Raw TV, an award winning production company, for BBC One.

with the drs

(From left to right) Dr Chris van Tulleken (right), me, Susan and Esther after the last session of filming with the parents and children.

I worked with Susan and Esther, the founders of MYmind an intervention that uses mindfulness to help children with ADHD and their families.  My roles was to run the mindful parenting sessions for the parents.  This took place while the children were learning mindfulness with Susan and Esther in another room.  I also created the audio recordings that the parents listened to with their children at home so that they could continue practicing mindfulness during the week, between the sessions.

I am proud and delighted that we were able to help parents use mindfulness to help their children with ADHD develop attention skills, improve emotional regulation and be better able to manage in school.

The Doctor Who Gave Up Drugs Series 2 Episode 1 aired on BBC yesterday and if you live in the UK you can still see it on iPlayer here.

It was wonderful to work with the parents of the children and share part of their journey with mindfulness and I hope that their experiences may be shared with others.

photo with parents

Here I am with the parents who were part of the documentary.

If you are interested in the mindfulness training programme, MyMind for ADHD, you can find out more here.  I was involved because I took part in this training and have experience teaching mindfulness in schools and to children and families.

If you are interested in knowing more about mindfulness, MYmind and ADHD for children and their families, please get in touch with me.


Trauma Center Trauma-sensitive Yoga (TCTSY): an empowering, healing and mindful approach to teaching yoga

paperback-book-coverSome of you may have heard of the work of Bessel Van Der Kolk author of “The Body Keeps the Score”.  He explains how children and adults adapt to traumatic experiences and how findings from neuroscience and attachment research can be inform a range of potentially effective treatments for traumatic stress.  Bessel also founded the Trauma Center in Massachusetts, USA where treatments to address complex trauma are developed and tested.

One of the approaches is Trauma Center Trauma-Sensitive Yoga (TCTSY).  This is an empirically validated, clinical intervention for complex trauma or chronic, treatment-resistant post-traumatic stress disorder (PTSD).  The TCTSY program is included in the National Registry of Evidence-based Programs and Practices (NREPP) database.  TCTSY has foundations in Trauma Theory, Attachment Theory, and Neuroscience as well as on central components of the hatha style of yoga, where participants engage in a series of physical forms and movements.

Last month I participated in a 20-hour training in TCTSY run by Alexandra Cat  who is based at the Yoga Clinic, UK.  In this course, I learned how to teach yoga in a way to cultivate a sense of empowerment and a more positive relationship to one’s body, using the TCTSY approach:

  • TCTSY does not use physical hands-on adjustments to influence a participant’s physical form.  Instead, the approach invites participants to be in charge of themselves based on a felt sense of their own body; the participant is empowered.
  • TCTSY enables a focus on the internal experience of a posture, not the external expression or appearance.  There is no ‘right’ way to do a posture, based on external approval or judgment; the participant is empowered to make his or her own choices.

By focusing on the felt sense of the body to inform choice-making, TCTSY allows participants to restore their connection of mind and body and cultivate a sense of agency that is often compromised as a result of trauma.

This training has informed the teaching of yoga that I do and I have started using in it the classes that I teach.  For more information, feel free to contact me.


Division of Educational and Child Psychologists (DECP) Conference: my workshop on using mindfulness as a whole school approach to wellbeing

What a beautiful morning in Brighton! This is where I started off the day. I was there for the Division for Educational and Child Psychologists (DECP)  Conference.

After listening to an inspiring keynote speech, I delivered a workshop entitled “Mindfulness, Educational Psychologists and Whole School Wellbeing”. It was a privilege and pleasure to outline a vision for how educational psychologists can implement  mindfulness-based interventions in schools.  This is a a subject based on my experience, which has built up over the years since my doctoral research in this field.

The feedback from the participants was positive. One described the session as “very clear, well based on research without losing the presenter-audience relationship“.  Another wrote that it  provided the “simple straightforward basics of mindfulness including clear steps of how to implement practice in schools with an informed good foundation.

I also asked what further training would be important to EPs and discovered an interest in how to implement mindfulness interventions in schools.  There is a need for training and supervision of mindfulness teachers so that there is authenticity in the approach.  Again, following the UK Network of Mindfulness Teachers Good Practice Guidelines is recommended.

I have a plan to make that happen. Watch this space.

Warm wishes, Bernadette

Endings unfold into new beginnings

It has been a long time since I have sent some news about Holistic Education and my work teaching mindfulness, yoga and using holistic approaches.  As a result there is a lot of news to share.

Virgin Sport Hackney at Hackney Marshes, London, UK - 30 Apr 2017.

Doing a warm up with Richard Branson prior to the Hackney Half-Marathon

As something ends, something begins.  I have renewed my interest in running and on 30 April 2017, I ran the Hackney Half-Marathon with my daughter.  I also used this as an opportunity to fund raise for St Joseph’s Hospice who had been so kind and supportive to our family.

On 6 June 2017, an opportunity to teach mindfulness at work suddenly manifested.  There is a lot of evidence for the benefits of mindfulness in the workplace for mental health and wellbeing.  I welcomed this new beginning and so I began to teach a Mindfulness-based Stress Reduction course on Tuesdays for staff at Hackney Council.

Due to the additional course, I decided to let go of my Wednesday yoga class. I made a resolve and on Wednesday 12 July, I taught my last class, marking a pause in almost 19 years as a yoga teacher.  It was sad, but in the space that followed, I sensed light emerging in my heart, a gift to encourage me taking steps into the unknown.  Incidentally, I was recently reflecting on how I missed teaching yoga and tonight I am looking forward to covering my old yoga class as their current teacher is away.

2017-01-13 Last Mitra Study Session - Group

My Buddhist study group – our last session

The next day, on 13 July,  after nearly 6 1/2 years, my Mitra Study course  was coming to an end  That evening, we completed the presentations of our very last Year 4 module.  After a chant for ‘transferring merits’ together, I realised just how much studying Buddhism on a regular basis had been a key part of my life.  At the moment, I am looking to co-teach a study group and am optimistic that something will arise in 2018.

On Saturday 15 July, I had my last acupuncture session until September – the series of treatments has really supported the grieving process and helped me cope with the intensity of change.  It has rekindled my interest in promoting Shiatsu in schools.

On Friday 21 July the school holidays began and a week later, I went on a 9 day “Women’s Intensive Retreat” at Vajrasana.  As a mindfulness teacher following the UK Network of Mindfulness Teachers Good Practice Guidelines, it is important to participant in retreats regularly to deepen one’s practice of mindfulness meditation.  This retreat included a week of silence (with opportunities for a 10 minute ‘meditation review’ every other day).  It was a deeply healing process and I would like to share more about it in another post one day.

That’s the first part of the update for now.  So much has also happened since July, including traveling to Japan in August and then, in September, being involved in a BBC 1 documentary with Susan Bogels and Esther de Bruin who run the MyMind for ADHD in Amsterdam – I had done the MyMind training with them in 2014.

Thank you for sharing this update with me by reading this post.



Endings and beginnings



At the crematorium, at the end of the funeral: the last moments.

Right now, there is a sense of spring in the air.  The trees are in blossom and the light from the sun is a little stronger, streaming in from the window next to my desk. Winter is ending, summer is beginning.


Recently, I have had a bereavement: my father, Dr Xavier Francis Carelse, passed away last month.  For several months, my mother and I had been closely involved in his care, as he had chosen to pass at home.  This period of great activity and intensity suddenly ended as his life drew to a close and a new experience of his ‘not living’ arose.

In treasuring and honouring the life and death of this man, there has emerged a deeper sense of staying present and ’embracing’ the moment.  It arose from a perspective of perceiving each moment as precious and unique and having infinite possibilities, including opportunities for connectedness with rather than separation from others.  In acknowledging this oneness, there arises a poignant sensitivity towards all beings.

The alternative is to allow the mind to become distracted and separated from the present, preoccupied with thoughts: plans for the future and memories of the past.  However, this choice sustains the mind and heart in a state of mourning and distress, making the process of healing painful and slow.

It is poignant to recognise each moment as embodying opportunities for oneness with and sensitivity towards all beings.  In this middle way, ending and beginning are embraced for what they are: two sides of the same coin.  In this moment, life and death are one, the mind and heart are at peace and the path to healing becomes clearer.

In this experience, there is no end state.  There is no goal to reach.  In this time-space continuum, there is neither ending nor beginning: an unfolding of beauty and love.



A celebration with friends and family in honour of Dr Xavier Francis Carelse, my father and friend, who lived from 11 March 1933 until 26 March 2017.


My Mindful Little One: interview with WHSmith

Mindful Little one - cover

This beautifully illustrated children’s book was published on 5 May 2016.

Last year, in September, I had the pleasure of being invited to write a book by Scholastics.

In the process, many were involved, including Emma Drage, the editor and Paula Bolwes who provided the beautiful illustrations.

Finally, last week, on 5 May 2016, “My Mindful Little One: Bedtime” was published.

And today there is an article about it on the WHSmith website.



Sponsor me in fundraising for a meditation retreat centre

2016-02-18 14.44.56I am running the Hackney Half-Marathon on 8 May 2016.  This is to fundraise for Vajrasana, an amazing retreat centre that is close to my heart.  It is set in the Suffolk countryside and has been a special place where I have been inspired to learn more about and teach meditation and mindfulness.

Retreat centres have helped countless people.  Please help me support Vajrasana.  All contributions are welcome.  Click the button below to visit my Just Giving webpage and to make a donation.  Many thanks, Bernadette
JustGiving - Sponsor me now!

Mindfulness Practice Days: what you said about the last one (5 March 2016)

Mindfulness Practice Days are for those who have completed (or are currently completing) a mindfulness course such as Mindfulness-based Stress Reduction (MBSR) or Mindfulness-based Cognitive Therapy (MBCT).  Practice days are an opportunity to consolidate practice and learn a few more.  The last one was held on Saturday 5 March 2016 and here is some of the feedback from participants:

Everything went really well.  I enjoyed the practices.  I learnt that I can be aware of my body/ sounds/ thoughts by just not trying too hard..  and not judging myself.  I liked the variety of practices, the pace of the exercises.

I thought the day was structured well and I liked the variation between practices.  That way, when I felt that one hadn’t gone as well as I would have liked there was something new next time.  As someone new to this, I found the silence a little awkward and needed a bit more introduction to it.

I learn new kinds of meditation – kindness, letter of appreciation, the mountain practice – it was excellent.

It was a calm space and I liked the balance of talking time and a quiet space in the practices.  It was guided well, but not intrusive – a good balance achieved.

The day went well.  The movement was great (nicer than mindful walking).  The ‘kindness’ exercise was very powerful and I enjoyed the ‘mountain’ meditation.

I learnt about movement – had a real sense of energy ‘coming out’.  And about being kind to ourselves, grateful for others.. and just how far my mind can feel it can travel.

Are you an MBSR/MBCT graduate looking for a practice group?  Come to the next practice day, 18 June 2016.  Click below for more information and to book:
Eventbrite - Mindfulness Meetups and MBSR course in Walthamstow Mar-Jun 2016

Simply Being: Reflections on a Buddhist Retreat

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The retreat centre was set in the beautiful Welsh countryside.

Here I am, in the kitchen at the retreat centre, sitting and writing.  It’s the second last day of the retreat and today, after lunch time, over twenty of us will be coming out of a week of silence.  Tomorrow we’ll be tidying up and saying our goodbyes.  But right now, this morning, I’m up early suddenly, wanting to communicate. To share something.

I want to express ‘this’ – this ‘way in which there is a sense of freedom into the unknown’, one that’s full of potential and kind gentleness and qualities of patience and simple knowing – awareness itself.  I know there are parts of which I am conscious and others that I am not: vast areas that are unknown.  Yet it is from these that arise joy and inspiration.  I feel an openness and freedom from fear of this unknown.

I’ve learnt that by simply being – pausing and noticing in a way that can seem very ordinary – there is an opportunity to step into a broader framework.  It is like I’ve been invited to open my heart and mind, to ‘soften’ around seemingly ‘fixed’ conceptions about what is or isn’t here in the present moment. I notice that what is here includes the very anxieties and thoughts and worries that besiege me from time to time.  And yet, I am called to really pause and consider all of this.  All that is here. Now.

It is so simple, the essence of this.  I remember when mindfulness led to being better able to cope with the ‘stresses and strains’ of living.  Now, something beckons me further, pointing to the heart of what underlies concepts and thought streams themselves.  Opportunities arise to unravel mysteries of the past, of relationships with others and myself and to let go of patterns and stuck ways of thinking and being.  I sense an opening into new possibilities of ‘being’ (whatever that may be) to delve into the unknown, the mysterious.

Suddenly, I understand how the negativity bias in the brain has preconditioned me into being trapped in reactivity, craving and aversion. Now I am offered a chance to be released from that propensity and into a freer way of responding to each moment as it arises, moment by moment.  This is not superficial but strikes a deeper chord in the very heart of being, enabling me to tap into a deeper source of yearnings, joys and intricate subtleties, all that once seeded my ideas and inspired me. I am remembering something precious and close and yet also very ordinary.

I reflect on how I have been getting lost as my ‘middle age’ emerges, wondering where the time has gone and what might be left. I have been so ‘serious’, perhaps out of necessity, but now I want the broader picture again.  Stress had narrowed down my perspective and trapped me in time worn ruts and habits as I functioned, survived.  Now, I am awakening to there being more to life – all is a vast potential of opportunity.

It strikes me that I do not need to wait until a crisis, disaster or the moment of death to be shaken out of seemingly inevitable patterns of being.  I realise the infinite possibilities: I can tune into the essence of what is happening right here and now in as many waking (and possibly sleeping!) moments as possible – and realise that which touches the very essence of being.

It is not just the thoughts, fears and preoccupations that are here now. There are also moments of simple openness, wonder and joy in being – moments without any pressure to be this, think that or plan to do or do not.  I reassure myself that that is not about developing ‘complacency’ or ‘laziness’, but getting unstuck from habitual patterns of thinking and behaving.  It is freedom from the trap of existing in complex situations that lead further and further way from any sense of meaning or purpose.  Suddenly the beauty and value of simple being becomes clear.

Whatever happens now, happens.

(And with that, I go to the first meditation of the day, it’s 6:45am.  Then later that day, on the train home, I edit this and that evening post it on the website for you).

Warmly, Bernadette

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Bubbling water flows downstream near the centre, sunlight sparkling on the ripples. The air is cold, frosty. It is mid afternoon and I am out walking after lunch and before the next meditation practice.

What is MBSR? #mindfulness #MBSR

Mindfulness group 06A

Practicing mindfulness regularly helps enhance neural pathways in the brain, developing a deeper sense of peacefulness, calm and focus.

What is Mindfulness-based Stress Reduction, aka MBSR?  This is the topic of tomorrow night’s Mindfulness Meetup – a taster session being run by Holistic Education CIC.

Substantial research shows that practicing mindfulness regularly can help reduce stress and enhance well-being, confidence and positivity.  Mindfulness is essentially a particular way of paying attention, on purpose and non-judgementally that can enhance the awareness of our experiences, moment by moment.  One of the best ways to learn to practice mindfulness regularly is to attend an MBSR course.

MBSR was originally developed by Dr. Jon Kabat-Zinn and colleagues at the University of Massachusetts Medical Centre (USA) in the 1980s. It is a well-researched and evidence-based mindfulness programme that aims to help participants to develop confidence and skills in practicing mindfulness.  It consists of eight sessions (each between 2 and 3 hours long) and an additional all-day of practice.  It includes theory on how mindfulness works and opportunities to practice.  Home practice is an important part of the course and audio files are available to help with this.

Holistic Education runs regular MBSR courses following training by the University of Bangor’s Centre for Mindfulness Research and Practice and the UK Network of Mindfulness Teachers Good Practice Guidelines.  The next MBSR course will be on Monday evenings from 6:30pm to 9pm from 18 Jan to 14 Mar 2016 (no session on 15 Feb). Included in the course is an Introduction and Orientation session (11 Jan 2016) and a Mindfulness Practice Day, Saturday 6 March 2016, 9am to 3pm.

Eventbrite - Mindfulness-based Stress Reduction (MBSR) in Walthamstow Jan to Mar 2016