Theta · 4–8 Hz
- PracticeWhat it measurably changes
- RegulationEmotion under pressure
- The trialsWhat they do and do not show
Landscape, Ye Xin, datable to 1645–55The Met, CC0
- Learn
- Practise
- Keep
Meditation & regulation workshop
Still Mind
Learn meditation as a skill backed by evidence.
Still Mind teaches meditation from the evidence. It covers what regular practice changes in attention and emotional regulation, what the randomised trials show and how to build a practice that survives a working week.
Faster, smallerSlower, larger
Who it is for
For teams who want the practice without the mysticism.
Teams under sustained pressure, people who have tried meditation apps and stopped, and leaders who want resilience to mean something more specific than a poster. The session is secular, practical and sourced.
- Teams under sustained pressure or through a period of change
- People who tried meditation and could not keep it up
- Organisations that want resilience taught, not asserted
Theta · 4–8 Hz
The trials show what meditation changes
and where the evidence stops.
The research on meditation is large and uneven. The session separates replicated findings from overreach, so the team practises for reasons the evidence supports.
Self-regulation
- 01Attention regulationHolding attention on a chosen object and returning it when it driftsRegionsAnterior cingulate cortex
- 02Body awarenessNoticing breath and bodily sensation as they areRegionsInsula, temporo-parietal junction
- 03Emotion regulationMeeting a feeling without reacting to it or pushing it awayRegionsPrefrontal regions, amygdala, hippocampus
- 04Change in perspective on the selfExperiencing thoughts as passing events rather than factsRegionsMedial prefrontal and posterior cingulate cortex
A conceptual framework drawn from the literature, with the regions its authors associate with each component. The four interact and the framework proposes that together they are how the practice does its work. It organises the teaching. It does not prove each mechanism in every learner. The session says so.
The evidence
Open a finding to read what was measured, where it stops and where it was published.
Trials show moderate effects on anxiety, depression and pain
Goyal M et al. (2014)A systematic review of 47 randomised trials with active controls found moderate evidence that mindfulness meditation programmes improved anxiety, depression and pain, and low evidence for effects on stress and quality of life.
LimitThe review found no evidence that meditation programmes were better than active treatments such as exercise or therapy.
SourceGoyal M et al. (2014), JAMA Internal Medicine 174(3): 357–368
Four mechanisms behind one practice
Hölzel BK et al. (2011)A conceptual review proposes that mindfulness works through attention regulation, body awareness, emotion regulation and a change in perspective on the self, each with distinct neural correlates.
LimitA framework drawn from the literature, not a trial result. It organises the teaching; it does not prove each mechanism in every learner.
SourceHölzel BK et al. (2011), Perspectives on Psychological Science 6(6): 537–559
Theta and alpha rise with practice
Cahn BR, Polich J (2006)A review of EEG, ERP and neuroimaging studies reports that meditation is most consistently associated with increased theta and alpha power, with the pattern related to the meditator's proficiency.
LimitCorrelates recorded during practice, mostly in experienced meditators. The band marks a state; it is not a target a beginner should chase.
SourceCahn BR, Polich J (2006), Psychological Bulletin 132(2): 180–211
The neuroscience is still maturing
Tang Y-Y, Hölzel BK, Posner MI (2015)A review of the neuroscience of mindfulness meditation reports changes in attention, emotion regulation and self-awareness networks, and notes that many studies are small, cross-sectional or lack active controls.
LimitThe authors call for larger, randomised, longitudinal designs. We say so in the session.
SourceTang Y-Y, Hölzel BK, Posner MI (2015), Nature Reviews Neuroscience 16(4): 213–225
Theta is recorded in deep meditative states and in drowsiness alike. The band names the workshop. Meditation is not taught here as a treatment, and we signpost professional support where a topic calls for it.
What the session covers
Four topics from the catalogue, each with an exercise built around the pressure the team is under.
- 01
What meditation measurably changes in the brain
In the roomRead two findings and one overclaim together, and decide which the team would stand behind.
- 02
Attention regulation and cognitive quiet
In the roomA guided focused-attention practice, then the same practice with the inner commentary named and set down.
- 03
Emotional regulation under sustained pressure
In the roomWork through a real pressured moment from the week with the four-mechanism model, and locate where regulation could enter.
- 04
A practice that survives a working week
In the roomDesign a practice measured in minutes and placed on a real calendar, with a fallback for the weeks it slips.
Formats
Still Mind runs as a keynote on its own or shares a half or full day with another theme.
Keynote
One theme
A keynote brings the science, the stories and the practical tools to a conference stage or a town hall.
Half-day workshop
One or two themes
A half-day makes time to practise, and it is the format most teams start with.
Full-day training
Several themes
A full day works through exercises with your team's real cases on the table.
Every format runs both ways. Online sessions are designed for a remote audience, not compressed from the live version. Share your headcount and we will recommend a format. Compare the formats
What you keep
A practice with a reason
People leave knowing what regular practice is likely to change, which is what keeps a practice going after the novelty fades.
Two short techniques for pressured moments
A focused-attention practice and a brief regulation routine, both rehearsed in the room rather than described.
A plan that fits the week
Minutes, not hours, placed where the week has room, with a shared understanding of how the team supports it.
Anne-Sophie hosted a wonderful Mindfulness Session for our therapist members. Her personable approach and warmth put everyone at ease, and the session truly resonated with our members.
Pairs well with
- Alpha · 8–12 HzMental ClarityMental Clarity trains calm attention during the working day; Still Mind trains the state it returns to. The two share a method and split the day.
- Delta · 0.5–4 HzSleep ScienceAn evening regulation practice is one of the few rest strategies with evidence behind it, so the sleep session follows naturally.
Questions
About this workshop
The questions teams ask about Still Mind before they book. Questions about workshops in general are answered on the catalogue page.
Is this a religious or spiritual session?
No. The practice is taught as cognitive training. We use the terminology of the research, name where a technique comes from, and leave belief out of it.
Do people have to meditate in front of colleagues?
The guided practices are short, eyes closed or soft-gazed, and nobody is asked to share an experience. People who prefer to observe can do so; most join by the second practice.
Is meditation a treatment for stress or burnout?
The trials show moderate effects on anxiety, depression and pain, and no evidence that meditation is better than active treatments. We teach it as a skill, and we signpost professional support where a topic calls for it.
What does the team need to bring?
Nothing. A quiet enough room, chairs, and a willingness to try two short practices. Mats are optional, and the session works online as well as in person.
Your next step
Bring Still Mind
to your team.
Enquire about this workshop Tell us about your team, the format and the date you have in mind. The form opens with this workshop already named.