The Eight Week Mindfulness Course
A journey towards greater awareness, balance and resilience
This eight-week group course offers a practical introduction to mindfulness, helping you develop skills that you can gradually bring into everyday life.
Through guided meditation, simple exercises, reflection and home practice, you will explore how to pay attention to the present moment with greater curiosity, kindness and without judgement.
The course is suitable for beginners and for those who wish to deepen an existing mindfulness practice. No previous meditation experience is required.
What We Will Explore Each Week
Week 1 — Discovering Mindfulness
Learning to pause and be present
An introduction to mindfulness and how it can be practised in everyday life. We will explore the difference between being on autopilot and paying attention to the present moment.
Practices may include:
An introduction to mindful awareness through the senses
The raisin meditation or another mindful eating exercise
A short guided breathing practice
Your home practice: Begin noticing moments in everyday life when you are fully present and moments when your attention wanders.
Week 2 — Awareness of the Breath and Body
Finding an anchor in the present moment
We will explore how the breath and bodily sensations can help us reconnect with the here and now. You will learn to notice experiences with curiosity rather than trying to change them.
Practices may include:
Awareness of breathing
Body awareness and body scan practices
Noticing physical sensations without judgement
Your home practice: Try a short breathing or body awareness practice and notice physical sensations during everyday activities.
Week 3 — Understanding Thoughts
Learning to see thoughts as thoughts
Our minds often revisit the past, anticipate the future or become caught in habitual patterns. This session explores how to notice thoughts without automatically believing or following them.
Practices may include:
Observing thoughts as they arise and pass
Recognising when attention wanders
The three-stage breathing space
Your home practice: Notice recurring thoughts and gently bring your attention back to the present when you become caught up in them.
Week 4 — Mindfulness and Emotions
Responding rather than reacting
We will explore the relationship between thoughts, emotions and bodily sensations. The aim is to develop greater awareness of emotional responses and create space to respond more thoughtfully.
Practices may include:
Noticing emotions and their physical sensations
Practising acceptance and non-judgement
Using the breathing space during challenging moments
Your home practice: Pause when you notice a strong emotion and observe what is happening with kindness and curiosity.
Week 5 — Acceptance and Letting Go
Making space for experience
Mindfulness does not mean liking everything that happens or giving up on change. It means learning to recognise what is happening before deciding how to respond. We will explore acceptance, patience and letting go of the need to control every experience.
Practices may include:
Observing pleasant, unpleasant and neutral experiences
Exploring the attitudes of acceptance and non-striving
Guided meditation
Your home practice: Notice when you are resisting an experience or striving for a particular outcome, and explore a more accepting response.
Week 6 — Mindfulness in Movement
Connecting with the body
Mindfulness can be practised while moving, not only while sitting still. This session introduces awareness of bodily sensations, balance, stretching and movement.
Practices may include:
Gentle mindful movement
Mindful walking
Bringing awareness to posture, breathing and physical sensations
Your home practice: Choose an everyday activity, such as walking, and practise giving it your full attention.
Week 7 — Bringing Mindfulness into Everyday Life
Making practice part of your routine
We will explore how mindfulness can become part of ordinary activities and how a regular practice can support greater awareness in daily life.
Practices may include:
Mindful listening and mindful eating
Short breathing spaces during the day
Exploring gratitude and compassion
Your home practice: Choose one everyday activity to practise mindfully and identify a realistic routine that works for you.
Week 8 — Integrating Your Practice
Taking mindfulness forward
In our final session, we will reflect on what we have explored, what we have noticed about ourselves and which practices feel most useful. The aim is to help you develop a sustainable personal mindfulness routine beyond the course.
Practices may include:
Revisiting selected guided meditations
Reflecting on personal learning and experience
Creating a simple plan for continuing your practice
Your takeaway: A selection of practical mindfulness exercises and ideas to help you continue exploring mindfulness in everyday life.
Course Details
Duration: Eight weeks, with one group session each week on Saturday morning
Group size: Maximum of 8 participants
Suitable for: Beginners and those wishing to develop an existing mindfulness practice
Course fee: £250 per person (introductory price)
Frequency: New courses planned every two months
Certificate: Participants will receive a Mindfulness Now certificate on completion of the course.
Please contact me to find out the date of the next course and register your interest.