Pause & Breathe CIC

These are Ju-Jitsu classes Bonnybridge for Juniors (aged 5-11). Our Little Samurai programme aims to teach children emotional control and how to respect physical boundaries. We do this in a fun way, helping our participants to build their confidence through learning the skill of martial arts.

All children are welcome - complete beginners, as well as those that may have practiced some martial arts in the past.

Please note each child can only benefit from one FREE trial session. After this, places are £30 per month - we do have some concessionary rates available. To continue after the first session, email: pause@pauseandbreathe.co.uk

Phil is the lead instructor for these sessions. Occasionally sessions may be covered by another facilitator. All of our instructors are fully trained, insured and have DBS checks in place.

Phil is a well-recognised Martial Arts teacher, specialising in Japanese Ju-Jitsu. Phil is a 7th Dan, and has been inducted into the World's Martial Arts Hall of Fame as National Instructor of the Year (2023). Phil has over 45 years experience in Martial Arts. He has his own club, Kuroyaki-Ryu, which is part of Pause & Breathe.

We meet together every Wednesday night from 7-8pm. Each week we have a different theme, which we discuss and share a meditation for. Susie - your facilitator - will bring some theory along, perhaps a handout or a video to watch, or something to guide the discussion.

The idea is that when we form connections, particularly with people who have the same values as us, we can breathe more easily. These sessions aim to help us feel seen, heard and understood. We are building a community of people interested in mindfulness and wellbeing, to help us all live a little more with presence - in the moment. Let's form connections, and talk about the things that really matter to us.

The sessions will stand alone, so you are welcome to come when you can make it.

Everyone is welcome. 

The price of the session is £8, with a concessionary rate at £6.40 (for those in receipt of their pension / on a lower income). We have two spaces at £3, please only take these if you could otherwise not afford to come.

Susie will be your facilitator for these sessions. Susie worked as a Social Worker within Criminal Justice for 20 years, and is passionate about helping people to make difficult changes. Since the beginning of 2017, Susie has been delivering mindfulness within her local community in Falkirk. She co-founded Pause & Breathe CIC with her husband, Phil Blackburn and is delighted to now be opening The Place to Pause & Breathe - to bring people together in community.

These are Ju-Jitsu classes Bo'ness for Juniors (aged 5-11). Our Little Samurai programme aims to teach children emotional control and how to respect physical boundaries. We do this in a fun way, helping our participants to build their confidence through learning the skill of martial arts.

All children are welcome - complete beginners, as well as those that may have practiced some martial arts in the past.

Please note each child can only benefit from one FREE trial session. After this, places are £30 per month - we do have some concessionary rates available. To continue after the first session, email: pause@pauseandbreathe.co.uk

Phil is the Senior instructor for these sessions. We also have other instructors who may be taking the class. All of our instructors are fully trained, insured and have DBS checks in place.

Phil is a well-recognised Martial Arts teacher, specialising in Japanese Ju-Jitsu. Phil is a 7th Dan, and has been inducted into the World's Martial Arts Hall of Fame as National Instructor of the Year (2023). Phil has over 45 years experience in Martial Arts. He has his own club, Kuroyaki-Ryu, which is part of Pause & Breathe.

Join us for a Mindfulness Meditation - a perfect way to start a day. These meditations are held by Susie.

Everyone is welcome - whether or not you've practiced Mindfulness before.

We do have donation spaces available. If you choose this option, I'll be in contact to let you know how to pay.

These are Ju-Jitsu classes Bo'ness for Seniors (anyone aged 12+).

Everyone is welcome - complete beginners, as well as those that may have practiced some martial arts in the past.

Please note everyone can only benefit from one FREE trial session. After this, places are £30 per month - we do have some concessionary rates available. To continue after the first session, email: pause@pauseandbreathe.co.uk

Phil is the Senior instructor for these sessions. We also have other instructors who may be taking the class. All of our instructors are fully trained, insured and have DBS checks in place.

Phil is a well-recognised Martial Arts teacher, specialising in Japanese Ju-Jitsu. Phil is a 7th Dan, and has been inducted into the World's Martial Arts Hall of Fame as National Instructor of the Year (2023). Phil has over 45 years experience in Martial Arts. He has his own club, Kuroyaki-Ryu, which is part of Pause & Breathe.

These Qi Gong sessions are suitable both for those who have some experience and for complete beginners.

Qi Gong has a powerful effect on the whole of the body and mind. Every exercise has an effect on the whole energetic system, allowing energy (qi) to flow freely. It is possible to practice Qi Gong with mobility difficulties – each posture can be adapted, and it is feasible to practice whilst sitting on a chair.

Join Phil as he shares some Qi Gong moves, for physical and emotional health. Phil might end with a meditation too.

Everyone is welcome - whether or not you've practised Qi Gong before.

We do have donation spaces available. If you choose this option, I'll be in contact to let you know how to pay.

These Qi Gong are suitable both for those who have some experience and for complete beginners.

Qi Gong has a powerful effect on the whole of the body and mind. Every exercise has an effect on the whole energetic system, allowing energy (qi) to flow freely. It is possible to practice Qi Gong with mobility difficulties – each posture can be adapted, and it is feasible to practice whilst sitting on a chair.

Join Phil as he shares some Qi Gong moves, for physical and emotional health. Everyone is welcome - whether or not you've practiced Qi Gong before.

We do have donation spaces available. If you choose this option, I'll be in contact to let you know how to pay.

Chakras are responsible for our energetic, emotional, physical, psychological, mental and spiritual wellbeing. To feel good, we really need them to be in balance. Blocked or misaligned chakras can lead to physical and mental ill-health. When our chakras are out of balance life can be challenging in a myriad of ways.

When the chakras are balanced, open, life is easier. We can experience love and positivity, a sense of fullness. We have better experiences within our relationships, conversations flow more effortlessly, we can set and achieve goals and there’s a sense of ease in life.

Over these eight weeks, we focus on each of the chakras in turn. We learn a little more about each chakra – the links with the body, how it feels when its balanced and misaligned. We talk about healing practices to unblock your chakras, and there will be meditations shared in each session that link with the chakra we’re focused on. You might find that you relate to, or enjoy, one chakra more than another, but see if you can approach all seven with an open and interested mind. We sometimes find that we lean towards the ones that are balanced, and the ones that are misaligned are more difficult to be with.

Some of you may have no knowledge or experience in the chakras, for others they may be familiar friends. All are welcome. We can all approach with a beginner’s mind.

The course starts on Monday 23rd October, running 7-8pm. There will be eight weeks in total - one for each chakra, and a round-up and longer meditation in the final session. There is a handout for each session too.

Attend for the full course for £75, or any individual session for £10. Please don’t let the cost put you off – we have reduced cost spaces available, plus concessionary rates. Pick the rate that best matches your circumstances. Email to book in: susie@pauseandbreathe.co.uk

Week 1 – 23rd October – Root Chakra

Week 2 – 30th October – Sacral Chakra

Week 3 – 6th November – Solar Plexus Chakra

Week 4 - 13th November - Heart Chakra

Week 5 – 20th November – Throat Chakra

Week 6 - 27th November – Third-Eye Chakra

Week 7 – 4th December – Crown Chakra

Week 8 - 11th December - Bringing it all Together

Get in touch if you have any questions: pause@pauseandbreathe.co.uk

Susie will be your facilitator for these sessions. Susie worked as a Social Worker within Criminal Justice for 20 years, and is passionate about helping people to make difficult changes. Since the beginning of 2017, Susie has been delivering mindfulness within her local community in Falkirk. She co-founded Pause & Breathe CIC with her husband, Phil Blackburn and is delighted to have opened The Place to Pause & Breathe - bringing people together in community.

Join us for the chance to pause and breathe on a Tuesday morning. This session will consist of a meditation and brief inquiry to start your day the right way.

The session is £5 to attend, but you can also make a donation if that's better for you. Pre-booking is handy for me, but not essential - drop-ins are also welcome.

Susie will be your facilitator for these sessions. Susie worked as a Social Worker within Criminal Justice for 20 years, and is passionate about helping people to make difficult changes. Since the beginning of 2017, Susie has been delivering mindfulness within her local community in Falkirk. She co-founded Pause & Breathe CIC with her husband, Phil Blackburn and is delighted to now be opening The Place to Pause & Breathe - to bring people together in community.

Welcoming Winter Yoga Nidra - stop the resistance to this season - get cosy and learn to welcome it in.

This is a deep relaxation practice - we'll have a quick chat before we start, then the invitation is to turn your camera off, lie down and get cosy. Many people fall asleep during the session, or doze a little - this is OK. We don't come back together at the end, so you can stay relaxing where you are if you'd like to.

This session is being held by Susie. It's £7 to attend, or it's possible to make a donation if this is unaffordable. This session is free for those who subscribe to our online monthly membership.

Join community members Caroline and Louise to make your own Christmas Cards and a Gift Box.

We have had to change the date due to the snow - hopefully you can make it!

This Crafternoon will be a lot of fun. At the end of the afternoon everyone will have 5 cards and a Gift Box to take away with them. Sets and guidance will be provided, but there will be the chance to make these unique to you.

Hot drinks and snacks provided - let us know if you have any dietary requirements.

Our Crafternoon will be held on Friday 8th December from 11.30am-2.30pm. It costs £20 to attend, which covers all materials provided and hot drinks and snacks. There will also be some nibbles provided for lunch, please feel free to bring some to contribute too. Some reduced rate spaces available too.

Do get in contact with any questions: pause@pauseandbreathe.co.uk

Caroline and Louise have been members of the Pause & Breathe community for the last few years, they are both keen crafters and Caroline sells the cards she makes at Craft Fairs and Markets.

Our FREE Wellbeing session this week is a "Drumming Circle with Morag Wylie from Sound Balance Scotland

Drumming is fun, drumming is easy, drumming is good for you. What's not to like?! Anyone can drum. And anyone can chant. We all have an inbuilt sense of rhythm and we all have a voice.

Drumming helps us to relax, let go of daily stress and energise us all at the same time through some simple rhythms. At the same time we will free up our expression by having fun with our voices learning simple chants and songs.

No singing or drumming experience required. Suitable for beginners and experienced drummers alike.

Please make me aware if you have any health conditions that may be affected by drumming. These include pacemakers, defibrillators, stents, first trimester of pregnancy, bipolar disorder, psychosis. Drumming should not be undertaken under the influence of alcohol or recreational drugs.

Our Free Wellbeing Sessions are held every Friday morning in The Place to Pause and Breathe, Bonnybridge. These have been funded via Falkirk Communities Mental Health and Wellbeing Fund. These sessions are held on an ongoing basis by Pause & Breathe, and we are delighted to welcome a range of guest facilitators throughout the year. You can come to all of them, or drop in and out. Please do book though, so we know how many people to expect.

The sessions will be held in The Place to Pause & Breathe, on Fridays, from 10am-11am. After the session there is the option to stay until 11.30am for refreshments. 

Get in touch with any questions: susie@pauseandbreathe.co.uk

Meet your facilitator:

Morag Wylie has been running sound baths and other sound healing events for over 6 years and has a wide range of experience in several modalities. She is a qualified Sound Healing Practitioner and Associate teacher with the Sound Healing Academy International. She is also a Laughter Yoga teacher and loves to help people discover their inner joy.

"Walk as if you are kissing the Earth with your feet" - Thich Nhat Hanh.

When we walk together mindfully, we wall to enjoy the process of walking - not to arrive at a destination. We walk a little more slowly than usual, and in silence, so that we can be completely present on the walk - to take in all that the natural world has to offer.

We'll meet outside Callendar House and walk slowly and mindfully, led by Susie. Dogs and children welcome.

We take the same route every time, so that we can witness the changing seasons. These walks take place every season - four times a year.

The walk is free. If you'd like to make a donation, this would be very welcome. You'll be sent details of how to in the joining email.

There's an open invitation to go for a cuppa afterwards - we can sit outside for this and order from the food van. Hopefully you'll join us for this.

Our FREE Wellbeing session this week is "Mindful Games and Festive Movement" with Susie Hooper from Pause & Breathe and Lindsey Porter from Yoganuu.

Join us for an informal session as we break up for Christmas. During the session we will play some Mindful Games, and have some movement designed to be especially festive. If you can, bring some Christmas goodies to share - and maybe even wear your best Christmas jumper.

After the session we'll have a Christmas Party with festive treats, everyone is welcome - the party will take place from 11am-1pm.

Our Free Wellbeing Sessions are held every Friday morning in The Place to Pause and Breathe, Bonnybridge. These have been funded via Falkirk Communities Mental Health and Wellbeing Fund. These sessions are held on an ongoing basis by Pause & Breathe, and we are delighted to welcome a range of guest facilitators throughout the year. You can come to all of them, or drop in and out. Please do book though, so we know how many people to expect.

Get in touch with any questions: susie@pauseandbreathe.co.uk

Meet your facilitators:

 Susie worked as a Social Worker within Criminal Justice for 20 years, and is passionate about helping people to make difficult changes. Since the beginning of 2017, Susie has been delivering mindfulness within her local community in Falkirk. She co-founded Pause & Breathe CIC with her husband, Phil Blackburn and is delighted to have opened The Place to Pause & Breathe in Bonnybridge - bringing people together in community.  

Lindsey has been teaching yoga since 2006 after studying Yoga in India and supporting others on their journey to teaching yoga as a Tutor on the Yoga Scotland Foundation course since 2018. She is a qualified and experienced NLP Practitioner, Reiki Master and Holistic therapist. Based in Falkirk where she lives with her family, she is a SEN parent.

This is a Community Campfire, to say goodbye to our online community which will no longer run in the way that it has for the last few years.

In our Community Campfire we'll have the chance to share our experiences of being together online - perhaps there will be some poems, some songs. A chance to come together. Everyone is welcome, the session is free to attend.

This session is being held by Susie. Other facilitators - past and current - from our online community will also be present.

What does it mean to have a vision?

Do you have hope, meaning, purpose?

How do you turn these into reality?

Debbie Cluness will be holding a vision boarding session on Saturday 6th January 2-4pm. The session will be warm and welcoming and include a cuppa and some snacks. There will be a 10 minute meditation initially in order to connect with what your vision for 2024 might be. This helps to ground you and bring you into a space where you can work creatively. Debbie will take you through a small exercise to help you identity your hopes and intentions for the coming year. This will help you to work on your vision board for 30 minutes or so.

At this point, we will have a small refreshment break and then anyone who wishes to can share what they have created. We will agree at the start of the session that what is shared will remain within the group in order to help the group participants feel comfortable throughout and maintain confidentiality. There will be no pressure to share anything.

Some questions;

What is vision boarding? Vision boards are visual representations of the hope and direction you wish your life to take. You may have a theme or idea you wish to work on or not. Either way the session will focus on working through some magazines or other material you wish to bring that stands out for you. Cutting out images, words, colours and then gluing these onto a piece of paper. You can then use other mediums supplied to write or draw on your vision board if you wish. Then sit back and admire your creation. What does it mean to you, what is standing out for you, are there any surprises?

What will be supplied: paper and various art mediums including, water colours, paint pencils, pastels, pens and pencils. There will be a selection of magazines and some scissors and glue.

What should you bring: if you have magazines/other resources (such as photographs) you wish to work through to contribute to your vision board then please bring them. A blanket and water bottle and a cup will be useful also.  

Our Vision Board Session will be held on Saturday 6th January from 2-4pm. It costs £25 to attend, which covers all materials provided and hot drinks and snacks. You will have created something that you can take home with you.

Do get in contact with any questions: pause@pauseandbreathe.co.uk

Meet Your Facilitator:

Debbie is an integrative counsellor based in private practice and in high school working with all ages. Her passion is working creatively, which encompasses many ways including working with sand, stones, creative art; paint, pastels, pens and pencils. This brings her to offering a vision boarding session where I will hold the space for the group. Debbie is a mother of 2 boys, a wife, sister and daughter and has a lot of time for the people in my life who she cares about. She also has a cat called Biggles who quite frankly rules the home. Spare time doesn’t come freely but she tries to create it and connecting with others is always her priority along with listening to live music concerts, outdoor swimming, yoga and pilates. Her body is changing as she gets older so exercise can be painful but walking is currently suiting her well. Debbie says: "I am looking forward to meeting you and spending time in a creative space."

Before this Yoga Nidra (deep relaxation) starts, we'll do a written exercise to form an intention for the year ahead. This is not a resolution - it's not about eating less and moving more, but it's more about how you would like to live your life - the values that are important to you.

After you've created your own intention (sankalpa), we'll have a Yoga Nidra practice to help embed it. Yoga Nidra is a deep relaxation meditation, designed to get you to that place between being awake and being asleep - where the magic can happen.

Bring paper and pen, and then have somewhere warm and cosy where you can lie down and be comfy.

This session is being held by Susie. It's £10 to attend, we have a reduced rate if this is unaffordable.

Join Lindsey of Yoganuu in a sharing circle session - at 'The Place to Pause and Breathe' studio in Bonnybridge. The theme of this circle is "intentions".

During the circle we will explore some gentle movement, delve a little deeper into our intentions, take time to touch base and share which can help enrich our sense of community. Everyone will receive a gift to take home with them. All are welcome.

Our circle will take place on Friday 19 January 2024: 7-8.30pm. Attendance is by donation.

Do get in contact with any questions: pause@pauseandbreathe.co.uk

Meet Your Facilitator:

Lindsey has been teaching yoga since 2006 after studying Yoga in India and supporting others on their journey to teaching yoga as a Tutor on the Yoga Scotland Foundation course since 2018. She is a qualified and experienced NLP Practitioner, Reiki Master and Holistic therapist. Based in Falkirk where she lives with her family, she is a SEN parent.

“Within each of us there is a silence

—a silence as vast as a universe.

We are afraid of it…and we long for it…

The experience of silence is now so rare

that we must cultivate it and treasure it.

This is especially true for shared silence.”

– Gunilla Norris (The Importance of Shared Silence”)

How much silence do we truly have in our lives? Our silent day retreat allows us to rest from the busyness in our everyday lives. Silence gives our minds and bodies a chance to recuperate and settle. We can take away the worrying about what to say and how to say it and enjoy the peace that this can bring.

The retreat includes some teachings, some guided meditations, and some movement.

Please either bring your own lunch, or some vegetarian food to share. Tea and coffee and snacks will be provided.

The cost of the day is £50. For concessions (those in receipt of their pension, on lower incomes and students) this price is £40. Please only select this rate if you fall into one of these categories. I also have two spaces at £15, please only take one of these if you would not otherwise be able to attend.

Yoga mats, meditation cushions and chairs will be provided. Please bring your own blanket for additional comfort, and bring along thicker socks or slippers as we will have our shoes off. People often find a notebook helpful, for personal journaling throughout the day.

Please feel free to email me with any questions - susie@pauseandbreathe.co.uk.

The retreat is taking place in The Place to Pause & Breathe, 83 Broomhill Road, Bonnybridge, FK4 2AT

Testimonials:

• I have had the most peaceful day and learned so much

• A positive day, which helps rejuvenate mind and body

• I would highly recommend Susie’s retreats as a safe space to take your mindfulness practice further

• A very warm space to connect with one’s self and others and take time to stand back

• The perfect introduction to mindfulness with a teacher with a lovely energy

• It was great to be away from the busyness of everyday life 

Meet your facilitator:

Susie worked as a Social Worker within Criminal Justice for 20 years, and is passionate about helping people to make difficult changes. Since the beginning of 2017, Susie has been delivering mindfulness within her local community in Falkirk. She co-founded Pause & Breathe CIC with her husband, Phil Blackburn and is delighted to have opened The Place to Pause & Breathe in Bonnybridge - bringing people together in community. 

Our Online Book Club meets every 6 weeks, usually to discuss a book based around wellbeing.

In this meet-up, we're going to be discussing "Reconciliation" by Thich Nhat Hanh.

Fancy joining us? It's just £7 to come along. Everyone is welcome. We're holding this both online and in-person, so you can do whichever suits you best.

If you're joining in person, there will be hot drinks and snacks available for a small donation.

Our session will be a mix of movement – Pilates and gentle stretching, and mindfulness – meditation and a yoga nidra – deep rest practice. We’re celebrating winter in our session, which will resonate throughout our morning together – giving us the chance to sink into this season, and all it has to offer.

We gather together and experience the quiet, solitude of winter, and honour the hibernation and rest phase of the year. Understanding the balance between the light and the dark that creates such a rich opening for spring, and from the deepest of winter the light will begin to return.

Our theme for this event is restoring some peace and tranquility after the exertions around Christmas and to draw back our energies as we start the New Year. We will be creating some space for the breath with a focus on strengthening and stretching the mind and body.

Energising Strength & stretch class- This class provided energising sequences using the whole body movements and resistance bands to combine both pilates strengthening work with dynamic stretching. the perfect combination of strength work, mobilising, and stretching.

Lifting our body, mind and spirits and focusing on the opportunities we can give our bodies and minds in 2024. 

This session is suitable for both beginners and those with more exercise experience. If you have any mobility or injury needs please discuss these prior to the class and modifications will be offered. Due to the nature of some of the exercises in the classes they are not suitable for women in their second or third trimester of pregnancy.

Our morning will be held on Sunday 28th January, from 10am-1pm. During the morning there will be a break for hot drinks and home-made snacks (provided). The cost of the morning is £30 / £24 for concessions (those in receipt of their pension / students / on lower incomes). We have one of our reduced rate places left at £20, for anyone who could not otherwise afford to come along. Please pick the price that best reflects your circumstances.

Do get in contact with any questions: pause@pauseandbreathe.co.uk

About your facilitators:

Gillian Booth from Acorepilates in Glasgow qualified as a mat Pilates with the Pilates Foundation 6 years ago and is passionate about all things in movement, health and well-being. Having practiced in Pilates over the last 16 years she knows the benefits it can bring to our busy and stressful lives. Through practicing the 6 principles established by Joseph Pilates in 1945 of Breath, Concentration, Centring, Control, Precision and Flow she offers classes that are both energising and restorative to the body. Stretching exercises are always incorporated into her classes to promote longer term flexibility and range of motion, preparing the body for relaxation and reducing stress levels.

Gillian says “In today’s world we are surrounded by the belief that we need to push our bodies hard through exercise to achieve results, which often places unrealistic and unachievable expectations on us. I believe that through a balanced approach that incorporates regular whole-body movement, valuing connection with the mind and being outside with nature to be more sustainable longer term.”

Expect classes to help develop toning of the body, lengthening of muscles and strengthening of the core. Above all you should feel refreshed and stretched ready for whatever awaits the rest of your day. “Always remember when you’re on your mat everything is better”.

Susie Hooper

Susie worked as a Social Worker for 20 years and is passionate about helping people to make difficult changes. Since the beginning of 2017, Susie has been delivering mindfulness within her local community in Falkirk. She co-founded Pause & Breathe CIC with her husband, Phil Blackburn and is delighted to have opened The Place to Pause & Breathe in Bonnybridge - bringing people together in community.

Susie says: “I discovered mindfulness through my work as a Social Worker – we introduced it to clients, and I realised what a great practice it was. When I first started to practice, I found it so difficult to work out what I was feeling, and I was really cut off from my body – not really picking up on any of the messages my body was giving me about how I was. I had bad IBS, got lots of colds and generally felt under the weather a lot.

Through practicing mindfulness, I gradually started to be able to tune into my body more – to hear what it was telling me about how I was feeling. Doing this encouraged me to make major changes in my life – I left a marriage which was unhappy and focused more on my self-care. My IBS is now under control, I’m generally a lot healthier physically and I have more understanding of my emotions. I’m less reactive to emotions like anger and anxiety – generally feeling a lot more in balance. And I’m so much nicer to myself! Less of the inner critic, which had been so pervasive. And I’m now in a marriage which is happier, and in which I feel I can really be me.”