This course [MBCT-L] was a perfect introduction to mindfulness based meditation and will be a starting point for my practice. Besides techniques, it was enquiry based and meaningful. The homework practices forced me to develop a daily habit, make time and include meditation into small moments during the day and develop a routine. It leaves me with a constant reminder of being present, grateful and so much more. Most of all, Ralitsa was an excellent coach and I loved her voice and pace throughout the sessions - M.S. Designer

This course [MBCT-L] has delivered much more than I expected. Not only will the exercises help me in my daily Life, but it will also give me some tools to help others, or at least to guide them to the right resources. I signed up for this course in order to go to the foundation of mindfulness meditation
and to learn the basics. Although I have an established daily practice of yoga, prayer and meditation this course has helped me understand some of the science behind meditation and has given me more of a solid foundation and knowledge base from which to practice and lead meditation.

The skills taught here are invaluable and I will be recommending this course to many people.

Thank you Ralitsa for your patience and gentleness in teaching us these essential Life skills - M.W. Naturopath

I have really enjoyed the course. I am finding that my mind is clearer, and when I practice I am more likely to make other healthy choices, such as eating well, getting enough sleep etc. Mindfulness is a big part of taking care of myself - S.S. Teacher

THANK YOU Ralitsa, for being a very rightful teacher!! You have shown compassion, understanding , immense positivity and have been a guide and role
model during all classes - R.V. Clinical Psychologist

I did the 8-week MBSR course and it was an amazing journey…Ralitsa has such a beautiful and relaxing voice. Everyone was attentive and listening mindfully to each other. I recommend it to anyone who feels stressed and needs some tools to better enjoy every moment of the day. Mindfulness allows me to better manage my stress, fully enjoy life, listen to myself and be a better mum and wife every day. Thank you so much Ralitsa! - V.B. Veterinarian

Many thanks to Ralitsa for being such a thoughtful facilitator, making the whole experience feel very seamless and addressing any questions or difficulties we had with compassion, curiosity and care - K.B. Finance Industry

I understand myself more after this course and feel more connected with my body. It also reminded me the importance of being accepting and non-judgemental to both other people and to myself which I think would be very useful to the rest of my life - L.T. Hong Kong

The MBSR course helped me to learn things about myself that were hidden before. I’d masked my pain, ignored it and called it ‘resilience’ - labels sure are powerful...I’m so thankful for you and the MBSR course which has guided me towards a more abundant and authentic life, opened my mind (which I thought was already pretty open!), slowed me down, freed my emotions, taught me that boundaries are ok, given me the ability to see things from new perspectives, given me tools to work towards increasing space between reactions and actions and above all harness the simple yet challenging power of ‘breathing’ and the beauty that can be found in the ’now’. I feel happier.  I would like to acknowledge that my experience is unique, as is everyone’s and what I have gained is not a broad brush stroke for everyone. I do however believe that everyone could gain something from the course should they be open to listening and accepting new (and sometimes confronting) information and findings without judgement - R.B. Marketing

Special thanks to Ralitsa, who’s always genuinely showing up to help her students, based on each one’s state or situation. That really helped and I am truly grateful - A.S. Hong Kong

The Sunday silence retreat was enjoyable. It feels like a break from reality for me – genuinely a restful day both to my body and soul - M.T. Teacher

This course helped me to embody mindfulness so I can access it more practically in daily life. Also appreciate the opportunity given to bring the focus on what is good , the gratefulness for small things that usually go underrated, and learning compassion, the active care - S.Z. Project Manager

I benefited enormously from this course. I can see the connection between my mind, my body and my emotions now. I've learnt to observe my thoughts without letting them control me as much as they did before. I can let things go way easier and I am more honest to myself. 

Thanks to my teacher Ralitsa and our MBSR group, I feel like I put some weight off my chest - E.Z. Hong Kong

This course has been extremely helpful in providing many simple daily tips on how to manage daily unavoidable stresses and noise in our busy lives. Moreover, many tips are easily applicable and can be easily explained to others too. Makes the concept of mindfulness easier to share and discuss with others who haven’t taken the course - H.C. Lawyer

I have truly realized the importance of being mindful. Being an advocate of CBT, I have more deeply understood how cognitive behaviour change can be directed to attain mindful being. Also mindful presence and life style can support positive and healthy thinking and emotions. My goal of choosing the 8 week course was to gain personal benefits and also to direct myself towards further mindful training. I think I have attained both - R.V. Clinical Psychologist

The MBCT-L course was a great opportunity for me to revisit my mindfulness practice, (I had done MBSR 5 years ago) in a group setting. I enjoyed the in person sessions the peace of the group practice, the reflections and self inquiry from the cognitive exercises and the group discussions, which contributed a lot to my own personal learning. The 3 step breathing space, and using those 3 steps to start and end my longer sitting practices has been one of the biggest takeaways for me. Another aspect in which I have really benefited is keeping in touch and having more awareness of my physical body. There is still a lot for me to explore, the being with difficulty practice, and the befriending practice, and so I will enjoy spending time with and exploring those in the weeks to come - K.B. Finance Industry

I'm very grateful to Ralitsa and the MBSR course. The course has re-oriented my approach toward everyday experiences. We learned a number of small, pragmatic exercises (e.g., 3 minute breathing, mindful eating, among) that break up the autopilot nature of daily life and force you to be present and aware. For me, mundane activities have become invested with much more colour, and I find myself more able to recognise when I am in an unpleasant thought pattern and interrupt it. It's also helped professionally. My work cadence is quite crowded with emails, data points, and chaos. The tools I learned to slow down and be present made me less reactive and more thoughtful in my decision-making, while also forcing me to take perspective on deeper/longer-term questions that have made me more effective. I am still very far from achieving true mindfulness and find myself slipping into autopilot still - but I am thankful that I also become aware of the times I slip, and can over time self-correct toward a more present and content course - D.L. Finance Industry

Thank you so much Ralitsa for your instruction, guidance and support throughout these 8 weeks. With all the mindfulness exercises and activities, I've been able to let go more and also be more aware of being present. This has really helped me to not catastrophize and become so anxious. I would also say the most crucial takeaways are that it helped me to go through difficult situations (the MRI Scan) without panicking, and also Mindfulness has allowed me to become a better yoga practitioner. I'm so much more in tune with my body, and it has really enhanced my practice and skills. Mindfulness has changed the way I behave and relate to others. I'm more aware of my own reactions, and instead I try to respond instead. Most importantly, I'm so grateful to have learned about loving-kindness. I can only move forward in life respecting and loving myself and being kind when adversity comes up - N.W. Hong Kong