Date: Starts 29th October and runs until 19th February 2021

Time: 2pm

Cost: This Course is for DB Schenker Staff Only

Facilitator: Erica Balfour - BSc Env. Science, HDip Psych, Dip Mindful Communication, Dip In Mindfulness Based Interventions

Course Type: Winter Wellbeing Course

Venue: Online via Zoom

Course Information:

Welcome to the Chair Yoga & Mindfulness Sessions as part of your Winter Wellbeing Sessions

You can join these sessions here:

Join Zoom Meeting

Each class is a 30 minute session includes a mixture of teaching, experiential practice, practical application of mindfulness and some interaction if we have time. Each week there is a different theme: Cultivating awarenessLearning to resource ourselvesMeeting Challenges and on the last session the theme will be Bringing it all together
Participants receive emails and links to a variety of guided practices to experiment with and keep.  The hope is that these sessions will plant seeds so that each person forms a healthy habit which lasts beyond the Winter Wellbeing programme.  Participants are welcome to get in touch with Erica directly after the sessions if they have any questions or concerns.  You can contact Erica here:

Just like a regular yoga practice, Chair Yoga increases flexibility, strength and body awareness. When standing poses are included in a Chair Yoga class, the chair is used to help with and improve balance. Chair yoga will also include breathing techniques which can help to promote focus, mental clarity and relaxation.  The winter wellbeing programme will also include a simple introduction to mindfulness.  We will look at some of the latest research in relation to the effectiveness of mindfulness training.  Erica will also give practical guidance on how anyone can integrate mindfulness into work and life.  Most importantly, she will lead participants through a short guided practices so you can experience first hand what mindfulness is.

The main emphasis for these sessions is on practice… encouraging participants to practice regularly between the sessions and perhaps build a habit which will last.  Each guided meditation  will be slightly different so participants will learn more and experience some nice variety.

Participants will be free to contact Erica during the week with any questions related to the practice. Participants will be provided with links to a variety of guided practices which they will be able to work with going forward.

Dates and Times

Thursday 29th October 14:00 Chair Yoga

Friday 13th November 14:00 Mindfulness

Friday 4th December 14:00 Mindfulness

Friday 11th December 14:00 Chair Yoga

Friday 22nd January 14:00 Mindfulness

Friday 5th February 14:00 Chair Yoga

Friday 19th February 14:00 Mindfulness

Practice At Home

Link to Chair Yoga Practice 

Link to 10 Minute Breathing Practice


Erica Balfour, B.Sc. Environmental Science, Grad. Dip. Psychotherapy, Dip. Counselling Skills, Dip. in Mindfulness Based Interventions, Dip. in Mindful Communication and Director of the MTAI (Mindfulness Teachers Association of Ireland).

Erica’s personal practice of mindfulness spans a period of over 11 years and began as a way to cope with the anxiety she was suffering in relation to her work and parenting a very young family & navigating the grief of losing her mother to breast cancer.  She discovered that over time, through a daily mindfulness practice, she began to find more stability, calmness, connection and capacity for joy.  She believes that mindfulness can really train us to find compassion when life feels overwhelming.  She brings a gentle yet lively and engaging presence to her teaching of mindfulness.  She is strongly committed to helping participants develop their own relationship to mindfulness, so that it is personally and professionally relevant.

Erica teaches mindfulness programmes to groups and individuals  in a variety of settings including corporate, medical staff, school staff and charity organisations.  She is a director and member of the Mindfulness Teachers Association of Ireland.  She continues to develop her practice by undertaking regular supervision as well as attending retreats and trainings.  Erica adheres to the Good Practice Guidelines set out by the Mindfulness Teachers Association of Ireland.







Numerous studies have shown that regular practice of mindfulness cab:

  • Reduce stress and anxiety
  • Improve ability to concentrate and focus
  • Increase activity
  • Enhance communication and interpersonal skills
  • Increase resilience
  • Improve memory

For example, this year (2020) a meta analysis of 78 randomised controlled trials concluded between 1989 and 2019 ith almost 6000 participants showed mindfulness based interventions significantly improved attention, memory and processing speed.