Courses and Retreats


Introduction to Mindfulness

This course can be taught in one day or over six weeks. It can also be delivered one to one, in a group or an organisational setting.
  • Participants will be gently introduced to the practice of mindfulness meditation and explore a range of techniques which help to anchor you in the present moment. These will include breathing exercises, visualisation, use of mantras, contemplation and development of personal affirmations, mindful eating and walking meditation practice.
  • Participants will learn about the benefits of meditation to holistic health and well-being. These will include the physiological, psychological and spiritual benefits of meditation.
  • Learn how to create and personalise your own quiet meditation space and develop your practice at home.

Deepening your Meditation Practice

This is delivered weekly over six weeks or two days. The course is for participants who have completed the Introduction to Mindfulness course or who have previous experience of meditation. It will provide space to:
  • Train your mind through the Buddhist practice of Shamatha/mindfulness, (Sanskrit for “peacefully abiding.”). Please note you do not have to be Buddhist to practice! You will explore ‘Shamatha practice with support’ eg. using external support such as objects and internal supports such as the breath, the body and your actual thoughts. You will also practice ‘Shamatha practice without support’.
  • Develop the skill of letting go.
  • Cultivate greater mindfulness, awareness and spaciousness by deepening your meditation practice.
  • Nurture the benefits of a regular meditation practice such as compassion for self and others, intuition, wisdom and creativity. You will begin to realise the many other physiological, psychological and spiritual benefits of meditation.

Xhale Retreats

De-stress with a nurturing day of relaxation, nestled in a haven of outstanding natural beauty, Slieve Gullion Mountain.......
These days are run from 10am - 4pm and will include the following:
  • You will be introduced to the history of mindfulness meditation; the relationship between meditation and stress management; the many benefits to holistic health and well being; and scientific evidence to support the practice.
  • Throughout the day we will explore mindfulness meditation using a range of techniques including: breathing exercises, objects, visualisation, use of mantras, contemplation, reflection, and development of personal affirmations, body scan.
  • A mindful lunch - participants will develop skills in mindfulness through the contemplative sensory experience of eating during a two course lunch. This practice will develop gratitude for the ordinary things we take for granted and will deepen awareness of living life in the present moment.
  • A gentle guided walk within the haven of Slieve Gullion and surrounding areas, encouraging the practice of mindfulness to deepen the sensory experience.
  • Practical application of meditation practise for today’s busy world.
  • Creating your own quiet meditation space and practice at home.
  • Please note: 
    Ann can also design relaxation packages specific to interests and needs eg. a guided walk, meditation, accommodation, spa treatments/golf, food and entertainment all within the Ring of Gullion area.
    She can also organise retreats in other locations.

Xhale Stress Management

This course is normally run over 1 to 2 days and includes the following:
  • You will be introduced to the powerful relationship between meditation and stress management.
  • You learn about the scientific evidence to support the practice of meditation and the many benefits to holistic health and wellbeing.
  • We will explore the origins and types of stress and you will learn how to recognize the signs, symptoms and effects of stress.
  • ‘Living mindfully to reduce stress.’ You will learn a number of techniques including contemplation, reflection, breathing exercises, mindful eating and walking practice and the body scan.
  • You will explore other tools of stress management including the precious gift of time. You will learn techniques on how you can manage your time more mindfully to live a happier, healthier and more peaceful life.
  • You will learn how to make simple changes in nutrition patterns to positively impact on stress management.
  • You will learn how to use the powerful tools of meditation in goal setting to assist with focus, clarity and in supporting stress management. These will include visualisation, mantras and the development of personal affirmations.
  • Please note: 
    that the duration of this course can be adapted to suit the needs of groups and organizations and can be delivered in any location. Ann can also assist with developing an enhanced relaxation package eg. to include accommodation, food, spa treatments/golf etc
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