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“I found the eight-week mindfulness meditation course immensely helpful. It coincided with a period of change and upheaval in my life and, in addition to the longer/more in-depth practices Gillian taught us, the course also equipped me with some shorter activities that I was able to do while travelling to work, in a spare five minutes or when I just needed to focus myself back to the here and now. Gillian is a wonderful teacher, with a breadth and depth of knowledge that enabled her to tailor our weekly sessions to reflect the needs of our group.” Libby, Rumford


“Just wanted to say thank you so much for the lovely Indian Head Massage. With three children, I don’t get very much ‘me time’ so it was wonderful to actually have some time to relax. Your magic hands worked wonders and I felt so stress-free afterwards.” Ashleigh, Busy Mum, Edinburgh.


“After an Indian Head massage with Gillian, I felt like I floated home in the most calm and relaxed state. I would highly recommend this to anyone who is looking for a bit of ‘me’ time and a good night’s sleep – a truly wonderful treatment! Thank you!” Fiona, Marketing Professional, Edinburgh

Gillian Duncan

Mindfulness Coaching and
Mindful Indian Head Massage


Practising Mindfulness.........

... helps you find yourself again amidst the whirlwind of your spinning thoughts and your hectic life and gives you the confidence that you can cope with whatever life brings.


Do you find yourself collapsing into bed at the end of the day, head buzzing with the hundreds of things you’ve done and thought during the day – all piling up in your mind along with your ‘to do’ list for the next day? Wouldn’t it feel good, instead, to actually notice the comfort of your bed and the way your body is settling down to rest?


Does your day pass like a blur as you race through one task and onto the next, not noticing the food you eat or the coffee you let go cold because you were trying to do something else at the same time? Wouldn’t it feel good, instead, to notice the flavour and warmth of the drink in your cup?


It’s too easy to live your life on ‘automatic pilot’, to be so caught up in your thoughts – about the past and the future – that you don’t fully experience what is actually happening in the present moment. The alternative, living a mindful life, has many benefits, as research has revealed. In recent years, scientific studies have shown that practising mindfulness:


  • Helps reduce stress and anxiety


  • Increases your sense of calm and self-acceptance


  • Improves your focus, attention and memory


  • Encourages general feelings of well-being and happiness


  • Strengthens your immune system


  • Helps people cope with things like chronic pain, tinnitus, rheumatoid arthritis and asthma.


On top of all this, practising mindfulness gives you the power to step back from your thoughts and emotions so you can see them more clearly – giving you the chance to improve relationships at home and at work.




What is mindfulness?


Mindfulness is simply paying attention to your moment-by-moment experience in a way that is non-judgmental, accepting and kind.


Mindfulness is not about trying to stop your thoughts or make your mind go blank. It’s about learning techniques that will help you avoid getting swept away in the torrent of your thoughts. Instead of constantly thinking about a past that can’t be changed or worrying about a future that, with all its unknowns, isn’t here yet, you acknowledge how things are in the ‘here and now’ and live your life in the present moment.


While its origins are in ancient Buddhism, modern mindful meditation is a great life skill that can be used in work, at home, whilst eating or walking. The techniques are simple, but their effects can be profound. As The Mental Health Foundation in the UK says, “mindfulness training helps us become more aware of our thoughts and feelings so that, instead of being overwhelmed by them, we’re better able to manage them.”



How can you learn mindfulness?


Direct, person-to-person coaching is a fabulous way to learn mindfulness techniques – especially if you’re a busy person with a schedule that makes it difficult to commit to the fixed dates and times of a group course.


Choose from Gillian’s range of one-to-one coaching options, all taking place in the supportive, relaxing environment of the Therap-Ease treatment centre:


Individual Mindfulness Coaching Sessions

One-hour mindfulness coaching sessions, tailored to your individual needs. Whether you are new to mindfulness or you’re already practising meditation, these sessions are perfect for developing a specific practice to suit your life. During your first session, Gillian will spend some time getting to know you so that she can tailor your session to match your personal objectives – whether that’s to reduce stress and anxiety or to improve your focus, attention and memory.



Getting Started with Mindfulness

Four one-hour sessions, introducing key mindfulness techniques into your daily life. This ‘tool-box’ of essential practices includes: how to notice distraction and settle the mind; noticing where thoughts and emotions are held in the body; staying mindful using the breath as an anchor; how to bring mindfulness into everyday tasks; how to be kinder to yourself and be more accepting and patient with others; and mindfulness ‘on the go’ (the three minute breathing space and self-compassion break).



Creating a Mindful Life

Eight one-hour sessions covering all the principles of mindfulness and compassion to help you develop a mindfulness practice you can use in both your personal and professional life. Based on the Mindfulness Association’s Mindfulness-Based Living Course, these one-to-one coaching sessions also include practice CDs and a course manual to support your practice at home.



Introducing Mindful Indian Head Massage


Mindful Indian Head Massage is a wonderful combination of mindfulness techniques with massage to relieve stress and tension in the muscles and joints of your head, face, neck and shoulders.


Indian Head Massage is based on the Ayurvedic system of healing which has been practised in India for over a thousand years. This approach to health and well-being treats you holistically: mind, body and spirit. Mindful Indian Head Massage is ideal for relieving stress, tension, headaches and sinusitis. It helps improve sleep and boosts your general health and well-being.


The treatment lasts about an hour, and takes place with you sitting in a chair, fully clothed. The experience is deeply calming and relaxing, and the mindfulness techniques used during your treatment encourage you to tune in to valuable sensory feedback, giving you a deeper and more insightful experience.




Compassionate giving


Gillian donates five percent of her profits jointly to two charities – Macmillan Cancer Support (www.macmillan.org.uk) and Children 1st, Scotland’s national children’s charity (www.children1st.org.uk).


About Gillian


Gillian completed her Mindfulness Association teacher training at Kagyu Samye Ling Monastery and Tibetan Centre in 2011 and has been teaching mindfulness meditation since then. Her continued training has included mindfulness, compassion and insight meditation courses under the guidance of Rob Nairn, one of the leading teachers in this field.


Gillian has personally practiced meditation for over 15 years and describes it as being her anchor through life’s ups and downs. She knows how important maintaining a sense of well-being is to staying healthy, feeling good and functioning well, and she is passionate about passing on the techniques that create that feeling of well-being. Her sessions are designed to help people turn “I can’t...” and “I’m no good at...” into “I can...” and “I will...” and give them the confidence that they can cope with whatever life brings – to “ride life’s waves instead of being swamped by them!”


As well as being a fully-trained member of the Mindfulness Association, Gillian is an Indian Head Massage practitioner, a Usui Reiki Master and Karuna Reiki practitioner. She brings her mindfulness coaching techniques into her Indian Head Massage and Reiki sessions, enhancing and increasing their effectiveness by helping her clients tune in to the valuable sensory feedback each treatment brings.


In addition to offering mindfulness coaching on a one-to-one basis, Gillian also runs eight-week mindfulness courses, weekend retreats and workshops. For details of these courses, please see: www.momentisnow.co.uk.


Gillian is dedicated to her own spiritual development, having an interest in a range of therapies and spiritual traditions including meditation, yoga, reiki, Buddhism, shamanism and Bach Flower Remedies. She loves the outdoors and spends most of her free time and holidays in the mountains – walking, climbing, ski touring or simply soaking up the blessings of nature. 



How to find out more...


To find out more about mindfulness coaching and Mindful Indian Head Massage, email Gillian on gillian@momentisnow.co.uk or pick up a leaflet from the Therap-Ease reception desk.



How to book...


Call Therap-Ease on 0131 447 9990 to book your session.


Alternative please contact Gillian directly on gillian@momentisnow.co.uk for a chat.


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