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mindfulness

Why?

Are you busy as a BEE, but sometimes lost? Do you suffer from stress or discomfort and do you want to become better, learn to deal with it? Or do you want to become better in something you’re passionate about? Mindfulness training may help you!

Mindfulness training is also called attention training. Mindfulness ensures that you stop worrying, experience less stress, work more effectively and feel better about yourself. By paying attention to what you do, think and feel, you create more openness and clarity. That helps to make choices that are right for you. And easier to deal with stress or discomfort. It does require training, as most of the time we tend to whack unpleasant thoughts, feelings and emotions!

Does it help?

Mindfulness has been proven to be effective for stress, burnout and all kinds of stress-related complaints, but it also helps if you find it difficult to say no or to pause or stop, have difficulty setting boundaries or have a rushed feeling. The training has also proven effective for fatigue, insomnia, worrying, insecurity, self-judgment, worry or gloom.

Information about research into the effectiveness of mindfulness can be found on the research page of the University of Oxford Mindfulness Research Centre (UK) or the research page of the Radboudumc Center for Mindfulness (NL).

mindfulnesstraining

Let’s get to work!

If you want to invest in the quality of your life and you are also willing and able to look at your own (automatic) thoughts and behavioral patterns, the training is suitable for you! In the meetings you will be introduced to various attention exercises such as the body scan, sitting meditation, walking meditation and yoga. In between the exercises you can share your experiences. With the help of audio files you can continue with meditation and yoga exercises at home. If you reserve time at home every day for exercising, the effect of the training will increase significantly!

  • adults
  • 8 weekly meetings

    duration: 2.5 hours
    + day of silence

  • young people
  • 10 weekly meetings

    duration: depending on group size 60-90 minutes

  • kids
  • 8 weekly meetings

    duration: depending on group size 30-60 minutes

Click here for the youth training. For specific target groups, such as children or young people staying in the hospital, an adapted program is available.

What are you learning?

A training teaches you to deal with stress and discomfort, to set boundaries, but also to be nice to yourself. For example, when you are stressed, you need to rest. The reaction is often just going on; just finish this, just arrange that. Mindfulness helps you to stop.

compassion

Why?

Compassion is about being kind to each other. Self-compassion is about being kind to yourself. That seems quite normal. Yet many of us struggle with that. Our internal critic is strong: ‘You can be a better parent, you can eat healthier, you can be more sporty, have a nicer house, be better at your job…’ With these kinds of thoughts in our mind, we sometimes flee into isolation or we plunge into unfulfilling pursuits or relationships. This can be done differently; through training we can learn to be kind and gentle to ourselves and to others. And thus live a more enjoyable life!

Does it help?

A lot of research is being done on compassion training. Results show, among other things, that general well-being (happiness, optimism, positive feelings) increases and worrying, anxiety, depression, stress and experiencing a negative self-image decrease.

Information about studies into the effectiveness of compassion training can be found on the Mindfulness-Based Compassionate Living (MBCL) website.

compassiontraining

Let’s get to work!

The training, also called  Mindfulness-Based Compassionate Living (MBCL), consists of 8 group meetings of 2.5 hours and a silent day of 6 hours. During the meetings, exercises are done to experience more warmth, security, acceptance and connection with ourselves and others. The exercises are also discussed afterwards. It is important to set aside time between sessions to do exercises at home. This takes about 30-45 minutes a day.

For whom?

Have you done a mindfulness training before? Have you experienced that this does you good, but do you also have difficulty integrating the practice into daily life? And would you like to extend the practice with gentleness and kindness, towards yourself and others? Then this could be an interesting training for you.

deepening mindfulness and mindful communication

Why?

Many mindfulness practitioners feel at home on the meditation cushion but often find it challenging to be mindful in their interactions with others.

This training offers not only meditations, education, and an introduction to yoga, but also tools to communicate mindfully and authentically, as well as to further explore and, where possible, improve and deepen the relationship with others and ourselves.

Does it help?

This training was developed by Zohair Elabd, Frits Koster, and Lidewij Severins, and in collaboration with the University of Groningen, scientific research is being conducted on its effects.

training deepening mindfulness and mindful communication

Getting Started!

During the 6-week training “Deepening Mindfulness & Mindful Communication” (MVMC), you will deepen and expand your mindfulness & meditation experience and learn the basics of mindful communication. The training consists of 6 group sessions of 2.5 hours each.

Who is it for?

This training is a follow-up to the mindfulness (MBSR) training and meets the need of participants to continue and further develop their practice after 8 weeks of basic training. The training can also be attended by participants who have been introduced to mindfulness in other ways or, for example, practice yoga and are interested in the content of the program.

mindful clowning

Huh?

What does a clown have to do with mindfulness and compassion? A lot! If you’ve ever taken a mindfulness training, you know that mindfulness means being present in the moment with attention, being curious, open, and saying YES to whatever arises, without judgment. And anyone who has taken a compassion training knows that having fun in what you do, being kind to yourself, and daring to fail helps you move forward. This is exactly what the clown does! Does it do anything else? Yes! While in a mindfulness training you learn that you don’t have to follow your emotions, the clown sometimes allows themselves to do just that! This is a powerful and original way to recognize emotions in yourself and others.

workshop mindful clowning

Ahh

You sign up for the workshop… can you handle it? Absolutely, you will intensely experience that you are alive! Because when can you receive everything that seems so obvious as if it’s the first time? What does it look like when you marvel at the smallest things? Attention in action! That’s the art of life of the clown. Embrace everything with joy, whatever it may be! Bring the more difficult parts of yourself to light with playfulness. It’s about succeeding and failing, giving and receiving, and having fun. It’s like mindfulness: by not striving for anything, not trying to achieve anything, not judging, and simply being present in the here and now, you can experience freedom and lightness.

Want to experiment with attention in action? In need of more lightness? Feel like playing or laughing? Book a mindful clowning workshop. Not in the mood or dislike clowns? Then especially come 🙂.

pikobee

Who or What is PiKoBEE?

PiKoBEE stands for Philip Kocken Bewustzijn En Energie. After a career as an engineer in the (sustainable) energy sector, I now provide mindfulness,compassion training, as well as training in mindful communication and clowning for adults, youth, and children, primarily in the provinces of Groningen, Drenthe, and Friesland. In both Dutch and English. I often work on behalf of organizations (university, college, hospital, company, sports club).

Approaching challenging topics with compassion and lightness is my strength. Whether young or old, going through a tough period, or engaged in top-level sports, I help everyone search for a better version of themselves.

I was trained as a mindfulness instructor at Radboud University, as a child and youth trainer by Eline Snel, as a compassion trainer at the Institute voor Compassion, and as a trainer in mindful communication at the School of Mindfulness & Communication. I completed a clown training course with Kirsten Lüpke. I am also trained as a trainer in the Inner Green Deal Journey by Inner Green Deal. I am a member of the Mindfulness Register, a certified Advanced Trainer (formerly Category 1) of the professional association VMBN, listed in the international MBCL Register, and a member of the Foundation for Climate Psychology.

The PiKoBEE Philosophy

I use the symbol of the busy bee. The bee stands for dedication and teamwork and contributes to biodiversity. The bees of PiKoBEE are busy, work together, but are never too busy. And they fly out of vicious circles in no time, following their own path! Only when I provide training for children do my cuddly bees not get a chance to fly away—they are held so tightly 🙂.

contact

Want to know more?

I provide mindfulness trainings for adults, young people or children at the location of the organization in Groningen, Drenthe or Friesland. If your organization wants to know more about mindfulness for employees, students, pupils, patients or sporters, in Dutch or English, please feel free to contact me.


Philip Kocken
06 5434 6440
philip@pikobee.nl

testimonials

Wat is de kracht van de training?

december 2022

‘Deze training is een echte eye-opener! Door de eenvoud van de oefeningen zeer krachtig.’

‘Het geeft je inzicht in hoe je geest/gedachten werken.’

‘Stilstaan bij het feit dat je niets moet.’

Wat is de kracht van de training?

mei 2022

‘Met aandacht op pad gaan, je komt misschien ergens anders dan je voor je zag, maar hebt onderweg interessante ervaringen’.

‘De training helpt je om mindfulness in je leven te betrekken en om er een manier in te vinden die voor jou werkt. Ook de variatie aan oefeningen maakt dat je kan ontdekken wat het meest past en de oefeningen geven allemaal andere inzichten.’

‘Zelfinzicht, dichter bij gevoel, kalmte van aandachtsoefeningen.’

Wat is de kracht van de training?

november 2021

‘Gedachten zijn geen feiten en dat besef leert je op een andere manier met jezelf om te gaan.’

‘Heel fijn om een moment in de week te reserveren voor jezelf , om echt met jezelf te zijn.’

‘Alle tijd voor gesprekken en oefeningen!’

Wat is de kracht van de training?

december 2020 (online)

‘Ik heb een soort reset knop gevonden die ik kan gebruiken tijdens stressvolle/drukke momenten.’

‘Je leert met een nieuwe blik naar jezelf en anderen te kijken, dit geeft rust.’

‘Ik heb geleerd om beter stil te staan bij jezelf (gevoelens, gedachten en lichamelijke sensaties). Door deze gevoelens te (h)erkennen en omarmen, lukt het beter om te dealen met momenten en situaties die ik eerder als stressvol ervaarde.’

 

Wat is de kracht van de training?

juni 2020 (online)

‘Ik vond het fijn om de online lessen te volgen, om zo mindfulness te kunnen blijven trainen. Ook vond ik het prettig om in eigen omgeving de lessen te volgen en erg efficiënt aangezien ik geen reistijd nodig had. Tegenwoordig zet ik de wekker een half uur eerder om voor de start van mijn dag een 10 minuten stilte ademhalingsoefening te doen. Heel fijn!’

‘Ik heb de online bijeenkomsten erg fijn gevonden. Toen we er mee begonnen was ik erg gestresst door de lockdown. Ik heb mede door de trainingen mijn rust weer teruggevonden. De online bijeenkomsten werkten erg goed. Het was goed om aan het eind van de werkdag gewoon lekker thuis, maar toch samen met de groep met mindfulness bezig te zijn.’

‘Ik vond alles heel interessant en nuttig om te leren hoe ik beter kan opletten en wat meer rust in het leven ervaren: onze eerste fysieke bijeenkomsten, het cursusboekje, de mentale en fysieke oefeningen (je geluidsbestanden gebruik ik nog steeds regelmatig en met plezier) en natuurlijk extra online sessies tijdens de lock-down. Hoewel het nog niet altijd lukt om al die wijze lessen in het echte leven op te volgen, ben ik nu toch een andere, meer ‘mindful’, mens aan het worden door daar telkens aan te denken. Inderdaad, zoals Christina Feldman heeft gezegd, ‘[m]indfulness is niet moeilijk en niet ingewikkeld. De uitdaging is: je moet er aan denken.’ Dankzij jouw cursus denk ik hier nu zeker aan!’   

Wat is de kracht van de training?

november 2019

‘Leren aandacht te hebben voor alles om je heen. In het nu te zijn.’

‘Oefenen van aandacht.’

‘De training is de tijd en moeite dubbel en dwars waard. Zou iedereen moeten doen. Zou een schoolvak moeten zijn.’

‘De kracht van de training is dat je leert om in balans te blijven.’

‘Mindfulness vraagt aandacht voor aandacht.’

‘Wekelijkse sessie van 2,5 uur om tot jezelf komen, te luisteren, te delen, te ervaren, te accepteren, bewust te zijn van lichamelijke en mentale processen en te leren dat je elk moment opnieuw kunt beginnen.’

Wat is de kracht van de training?

april 2019

‘Je oefent veel tijdens de training, dus als je dat doet ben je al een heel eind op pad.’

‘Door bewustwording krijg je rust.’ 

‘Goede kennismaking met mindfulness met een trainer die je bij de hand neemt.’

‘Dat er ruimte is voor je eigen ontwikkeling.’

‘Goed georganiseerd en fijn programma.’

Wat is de kracht van de training?

november 2018

‘Dank voor de fijne sessies!

‘Door bewust rust te nemen en stil te staan kom je een stuk verder.’

‘De training is een prachtige kans om in je zelf te investeren.’

‘In korte tijd leer je aandacht te hebben voor je zelf en je omgeving en voor het verschil tussen beiden.’

‘Ik ga de bijeenkomsten missen!’

‘Door stilte tot rust komen en daardoor gek genoeg veel efficiënter worden. Een prettiger mens worden zowel naar mezelf als naar anderen.’

‘Bedankt Philip!’

‘De training kan je helpen met het maken van keuzes die goed voor je zijn. Beter slapen, meer ruimte.’

Wat is de kracht van de training?

juli 2018

‘Ik vond het een echt een cadeautje om wekelijks een uur onder werktijd hiermee bezig te zijn. Het is meteen een oase van rust als je binnen komt, waardoor je even alle hectiek vergeet.’

‘Leren de tijd te nemen voor mezelf!’

‘Grip krijgen op chaos in je hoofd en spanning uit je lijf halen.’

‘Blij dat ik geweest ben, een dikke plus!’

‘Voor mij is de kracht om te leren ontspannen. Ik vind de bodyscan en de zittende meditatie het fijnst.’

‘Bedankt Philip, je hebt mij echt een aantal handvaten gegeven waar ik mee verder kan.’

‘Goede stressreductietechnieken’

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