$145 for a 4-week Introduction to Mindfulness and Meditation course in Gosford. 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.

“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

“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

“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

Your mindfulness and meditation teacher,
Nat Mallia

Nat Mallia is a certified Mindfulness and Metaphysics Coach who empowers busy professionals to bring a sense of balance and calm to the overwhelm and pressures of their day.

In 2015 Nat faced the devastating prospect of going blind – the catalyst that ignited a personal journey to explore techniques to help manage her anxiety around this life-changing situation.

Whilst her hope was to live a fulfilling life despite her disability, mindfulness proved so powerful that after spending three months in a Buddhist meditation retreat, her vision was miraculously restored with  the help of surgery.

It was at this moment Nat realised the real power of mindfulness, so she left her busy Executive role in the Australian Government to follow her dream of moving to the beach and becoming a mindfulness coach.

Nat attends several Buddhist meditation retreats each year and is continually learning about mindfulness. She has also traveled the Buddhist pilgrimage trail through India and Nepal and met His Holiness, the Dalai Lama.

Nat believes it’s her personal experiences that make her more relatable and compassionate to those who are trying to heal and transform their own lives.

Nat runs Wellness with Nat located in Umina Beach.

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.