An Introduction to Mindfulness and Meditation 4-week Course — Melbourne
FEEL the change in your life from day one.
REDUCE stress & anxiety
ENJOY greater feelings of OKness
Australia’s #1 in-person mindfulness and meditation course.
Four week Introduction to Mindfulness and Meditation course in Melbourne. Course includes four one hour classes with an experienced mindfulness trainer, downloadable guided mindfulness meditations and a 45-page guidebook.
“I am so glad I did the course and would recommend it to everyone.” — Rosie Smith
What is Mindfulness and Meditation?
Mindfulness is a simple and practical way to learn to observe our thoughts, rather than be trapped by them and worrying about the past or the future.
Meditation is sitting formally, focusing on our breath or body sensations. As we do this we experience greater ease and freedom. In all Mindfulness Works courses we sit in chairs.
The Benefits of Mindfulness and Meditation
✅ Reduced stress, anxiety and worry
With practice and over time, mindfulness meditation can reduce the amount of stress and anxiety we experience.
✅ Better sleep
Experience better sleep with mindfulness meditation. The more relaxed we become, the easier it is to sleep.
✅ Greater self-acceptance and self-love
Mindfulness helps us realise we are perfectly OK just as we are, right here and right now.
✅ Healthier relationships through reduced reactivity
Rather than getting lost in a ‘fight or flight’ response when we feel annoyed, angry or threatened in our relationships, we have the tools to respond, rather than react.
✅ Greater feelings of joy and freedom
Mindfulness and meditation allows us to experience natural feelings of joy, calm and freedom.
✅ Increased self-awareness and emotional intelligence
Develop the wisdom and emotional intelligence to navigate life’s challenges in an easier, simpler and more rewarding way.
“ The research tells us that practising mindfulness does have some benefits for mental health wellbeing and for managing depression and anxiety.” — Dr Grant Blashki GP – Beyond Blue Australia
“I feel calmer. I am able to use techniques when my triggers go off. Using the meditation at night has allowed me to get a better night’s sleep.” — Sue Mathew
4 WEEK IN-PERSON COURSE: Enough time to practise between classes and experience the benefits of mindfulness
NO RISK MONEY BACK GUARANTEE: If you attend all classes and don’t feel you have received any benefit, you are entitled to a full 100% money back refund.
EXCLUSIVE 45-PAGE E-GUIDEBOOK: Receive our exclusive 45-page e-book with articles, inspiration and assignments.
FREE 4-WEEK GIFT SUBSCRIPTION TO THE CALM MINDFULNESS APP: All participants on courses receive a free 4-week gift subscription to the full version of the award-winning Calm Mindfulness and Meditation app.
OVER 25 GUIDED MINDFULNESS MEDITATIONS — FOR YOU TO KEEP: You receive a selection of over 25 fully downloadable and streamable guided mindfulness meditations to keep for life.
NO RELIGION. NO DOGMA. NO FUNNY POSITIONS: This course is practical and fun with no religious elements. The language used is clear and modern. We sit in chairs.
EXPERIENCED AND WELL-SUPPORTED TEACHERS: Receive guidance from experienced mindfulness teachers who have received our teacher training and partake in ongoing professional development.
“Mindfulness helps you to keep your thoughts in the present moment. As you practice, you tend to get better at calming the mind and keeping things in perspective.” – Dr Grant Blashki GP Beyond Blue Australia
“Since doing this course, I have been sleeping much better, I feel much more in control of my emotions, I have enjoyed ‘noticing’ my own state, but also it has transferred to everything around. This means I am re-enjoying many things that I had been taking for granted.” — Sandy Good
MELBOURNE COURSE LOCATIONS | BOOK NOW
4 Wednesday eveningsFacilitator: Kirti Dube
Altona Meadows Library and Learning Centre
2 Newham Way
Altona Meadows
Tickets $165 Each
20 Tickets Left
Beaumaris
THU 9 MAY – THU 30 MAY
4 Thursday evenings
7:00 pm – 8:00 pm
Facilitated by Amit Agarwal
Aqualink Box Hill (Pavillion)
31 Surrey Drive
Box Hill
Tickets $165 Each
18 Tickets Left
WED 1 MAY – WED 22 MAY
4 Wednesday Evenings
7:30 pm – 8:30 pm
Facilitator: Catherine Ogilvy
Eltham Library (Multipurpose Room),
1 Panther Place,
Eltham
Tickets $165 Each
15 Tickets Left
Essendon
Essendon
WED 1 MAY – WED 22 MAY
4 Wednesday Evenings
7.00 pm – 8.00 pm
Facilitator: Amit Agarwal
Montrose Town Centre
935 Mount Dandenong Tourist Road
Montrose
Tickets $165 Each
Only 10 Tickets Left
Money Back Guarantee on All Courses
Prefer to learn online?
“I feel calmer. I am able to use techniques when my triggers go off. Using the meditation at night has allowed me to get a better night’s sleep.” — Sue Mathew
“Using mindfulness to help me better manage unrelenting anxiety, obsessive worrying & sadness. I have found that using the apps is helpful when having a stressful day, & I intend to keep practicing daily. Thank you.” — Cecily Wilson
“Thank goodness I came across Mindfulness Works. I have learnt so much in a year and am the happiest, authentic and content I have ever been. Learning acceptance without judgement as been an eye opener for me. I’m continuing my journey of self compassion and feel excited and hopeful for my future, but am grateful of the now and who I am today…” — Rebecca Young
FREE 4 week subscription to CALM included.
Every participant on the Mindfulness Works Introduction to Mindfulness 4-Week Course receives a free 4-week gift subscription to the award-winning Calm mindfulness and meditation app (premium version). This app was the Apple app of the year for 2017.
Meditate Learn the life-changing skill of meditation.
Sleep Get more restful sleep and wake up feeling refreshed.
Masterclass Audio programs taught by world-renowned mindfulness experts.
No Religion. No funny positions. No dogma. This course is practical and non-religious.
This particular course emphasises your own natural wisdom, your own innate OKness, right here and now. The instructions and guidance will be explicitly inviting you to embrace your whole human experience as it happens, moment by moment with a radical acceptance.
Course Outline
Week 1: What is Mindfulness?
- What mindfulness is
- The benefits of mindfulness and meditation
- How to get the most from the course
- Guided body scan mindfulness meditation
- Questions and answers / discussion.
Week 2: Working with the Mind
- Why thinking can be problematical
- Practical ways to work with difficult thoughts
- Self-judgement and how to intervene
- Guided mindfulness meditation – counting the breath
- Questions and answers / discussion.
Week 3: Working with Emotions
- What are emotions?
- Learning to feel emotions
- The RAIN method
- Non-judgement and acceptance
- Guided mindfulness meditation on feelings
- Questions and answers / discussion.
Week 4: Radical Acceptance
- What it means to be present
- How wanting causes stress
- Developing wisdom and insight
- Authentic self-compassion
- Open awareness guided mindfulness meditation
- Questions and answers / discussion
- Next steps.
“Am so glad I did the course and would recommend it to everyone. ” — Rosie Smith
“Huge reduction in anxiety, calmness of mind and body and empowerment over my symptoms.” — Jo Kirwan
“I feel calmer. I am able to use techniques when my triggers go off. Using the meditation at night has allowed me to get a better nights sleep” — Sue Mathew
“Using mindfulness to help me better manage unrelenting anxiety, obsessive worrying & sadness. I have found that using the apps is helpful when having a stressful day, & I intend to keep practicing daily. Thank you.” — Cecily Wilson
“The course was very relaxed and friendly, and full of useful practical advice that recognised the limits to time that everyone faces. Also I liked the mix of people attending, with a range of different reasons for being there.” — Rosie Cree
“Since doing this course, I have been sleeping much better, I feel much more in control of my emotions, I have enjoyed ‘noticing’ my own state, but also it has transferred to everything around. This means I am re-enjoying many things that I had been taking for granted.” — Sandy Good
“The course guidebook was a useful guide and very informative. I also enjoyed the formal practice and the way different strategies were explained.” — Linda Daniell
Learn From The Best
Meet your mindfulness and meditation teachers
Ajay Ramdas
Ajay, Success coach and founder of At Peace Meditation Group is a qualified meditation teacher. Ajay embarked on this journey of discovering, practising and applying the techniques of meditation and yoga in India 16 years ago. The transformation continues to inspire Ajay and his passion to share these techniques saw him founding At Peace Meditation Group in 2009.
Since then Ajay has taught meditation to hundreds of individuals and has touched the lives of many more.
Ajay is a student of Vedanta and also holds a Certificate in Cognitive Behaviour Therapy. The meditation sessions are designed to be non-religious and do not subscribe to any group or community.
Ajay is a White Ribbon Community Partner, a Healthy Relationship Ambassador and an avid campaigner against family and domestic violence.
A qualified corporate trainer by profession, Ajay has worked in responsible positions for Fortune 500 multinational corporations as well as national organisations including local government.
Ajay resides in Melbourne with his family.
Amit Agarwal
Amit is a dedicated mindfulness and meditation practitioner and teacher. He started his journey with meditation at a young age when he went to a school set up by Maharishi Mahesh yogi at his high school. Maharishi Mahesh yogi is the inventor of Transcendental meditation. Amit realised the benefits of meditation right away and started building on his practice. Over the years he learned and practised different kinds of meditation.
Amit did his teacher training course in 2016. Since then, he has been teaching mindfulness and meditation at different levels. He is very passionate about sharing the benefits he has received from meditation with his students.
In 2019 Amit did his Vipassana 10-day silent retreat which he considers as a turning point in his life. Since the retreat, he has seen immense benefits in all walks of his life. He now has a very strong Vipassana practice for himself and would like to continue to improve on it.
Amit also holds a Master’s Degree in IT and has been working in the corporate environment for the past 15 years. He has a young family and loves spending time with them. Some of his hobbies are motorbike riding, reading and art.
Amit also delivers individual and group meditation and mindfulness sessions through his own business: Calmminds Meditation.
Catherine Ogilvy
Catherine is a dedicated practitioner and teacher of mindfulness and meditation. She began practising in 2000 and meditation has inspired profound growth and positive change within her life. Catherine completed a meditation course early on in her practice and has expanded this practice through many silent retreats. Catherine began a study of mindfulness and specifically the work of Jon Kabat-Zinn. She has completed the 8-week MBSR course herself twice and went on to train as an MBSR teacher with the Mindfulness Training Institute Australia and New Zealand in 2017.
She is extremely passionate about teaching meditation and loves to create a safe and welcoming space for people to connect with themselves and others to learn the wonderful practice of meditation. She has taught the MBSR course for a couple of years now as well as an ongoing Meditation/Mindful Movement classes.
She holds a Bachelor of Commerce and continues to work in a corporate environment, understanding the day-to-day challenges of these roles. Supplementing her studies, she completed a Graduate Diploma of Applied Psychology and currently volunteers in this capacity. Catherine has a wealth of life experience to draw from, informing her empathetic approach to teaching and being with people.
When Catherine is not working, she likes to hang out with her family and friends, do yoga, meditation, sing and play music and exercise.
Catherine has a strong interest in research-based approaches that bring together the strength of modern science and ancient wisdom to help empower people and familiarise themselves with their own mind and body.
She is deeply grateful to developers and teachers of MBSR/MBCT, and her other precious teachers and friends from various walks of life. Catherine believes everyone has a story and there is an opportunity to learn from every interaction.
Visit Catherine’s website: themeditationpractice.com.au
Karen Bradford
Karen is a Mindfulness Educator and Clinical Hypnotherapist who specialises in stress management and chronic pain Management. Karen is also a Registered Nurse and has over 8 years’ experience as a corporate trainer creating, developing and delivering education and facilitating workshops to professionals.
Topics including mindfulness and stress management build strong relationships in team and health-related topics, for example, sleep, downtime, enhancing energy levels naturally. Also teaching coaching skills, advanced communication skills, behavioural change and assisting people to identify their inspiration, values, purpose and passion, change management, goal setting and working on making committed action and overcoming barriers.
Karen is qualified in self-compassion mindfulness through the Centre for Mindful Self-Compassion (MSC) and has studied extensively ACT (Acceptance Commitment Therapy, a mindfulness-based cognitive therapy). She is also a qualified mentor/coach with HeartMath Institute specialising in building resilience. She has a keen interest in neuroscience and has studied with Dr Sarah McKay from the Neuroscience Academy, Applied Neuroscience and Brain Health course. She also has a Certificate, Diploma and Master Diploma of Clinical Hypnotherapy.
Karen works with people individually or in groups using mindfulness education and therapy as well as clinical hypnotherapy. And she offers a free half–hour discovery session which is totally without obligation; it is an opportunity to discuss and explore people’s aspirations and needs are then how we might work together.
Karen is passionate about empowering people to acquire the skills needed to reduce stress and suffering, improve life experience and find joy in all that they do.
For more information, visit Karen’s website: www.perfectlybalancedlife.com.au
Kathy Jerin
Kathy is a registered Senior Meditation Teacher, HeartMath Trainer and best-selling author. Each day provides Kathy with an opportunity to do what she loves most — advocate the benefits of meditation as an integral part of life.
The pace of life is not slowing down; in fact it is only getting faster and our current strategies for coping with stress are inefficient. Understanding the mechanics of stress gives you the advantage of being more aware of and sensitive to your own level of stress, and knowing when and how to take proactive steps. Meditation helps us to stop and consider how our body system is being depleted and helps us to more intelligently manage our energy in order to thrive in a world of flux, change, challenge and opportunity.
Kathy’s website is https://www.bodymindandyou.com.au
Kirti Dube
Kirti is a devoted Vipassana and MBSR practitioner. She was introduced to meditation at the age of 10 by her grandfather who was a dedicated yoga practitioner in India. Since then, she’s had a strong inclination towards working on self through various techniques of meditation. Her fondness for meditation took the form of regular committed practice. It became a way of living for her a few years ago when she used alternative therapy and meditation to avoid surgery and cure her chronic medical condition. She has firsthand experience of what can be achieved in personal health and in life with meditation and mindfulness.
Kirti is a certified trainer for students with intellectual disabilities and regularly uses mindfulness at work. She has worked with youth and their parents, helping them achieve academic goals through her coaching and mentoring skills. She has designed and facilitated half-day to full-day professional development workshops for job seekers at work and in small to medium businesses in her community, using meditation and mindfulness to improve their productivity. Some of her techniques also come from her mother who is a psychotherapist and has mentored her over the years.
Participants from her workshops say that Kirti brings great energy and vibe into her workshops and that she has a powerful way of reaching the attendees through her own stories and experiences. Tools and techniques given by her, when practised regularly, transform the way participants cope with stress and anxiety and bring about positive change in their mindset.
Kirti practises Vipassana with her husband with whom she has been happily married to for 23 years. She is also the proud mother of one son.
Mindfulness Works is one of the largest mindfulness training organisations in Australasia. Over 25,000 people have attended the Introduction to Mindfulness and Meditation 4-week course throughout Australia and New Zealand Mindfulness Works is committed to:
- Providing accessible and affordable mindfulness courses
- Offering a diverse range of experienced and skilled mindfulness trainers
- Providing courses in a practical format with exceptional supporting resources
- Improving the mental health of all of us and fostering self-love in all
- Supporting our facilitators with options for further professional development
Refund and Transfer Policy
- Full refunds are available up to one week before a course starts.
- Free transfers to other courses are available up to one week before a course starts.
- Once a course has started, full refunds are only available if you attend every class of the course and feel you have not got value. In this case you are entitled to and will be given a full refund.
- Refunds are not given if you do not attend every class of the course and if you simply ‘do not like’ the course or decide ‘it is not for you’.
- For more details about our refund and transfer policy, please read our FAQ.
How long is each weekly class and what happens?
Each class is one hour long. There will be a guided meditation for a period. This will include meditation instruction. After the meditation and instruction, there will be a talk or discussion. This includes a question and answer time.
Who is it suitable for?
This course is suitable for any of the following:
- 18-year-olds and over
- Beginners
- People who have never meditated or practised mindfulness before
- People who have just started meditating or practising mindfulness.