Over 20,000 Australians are enjoying less anxiety, better sleep and greater self-acceptance having attended the Introduction to Mindfulness and Meditation Four Week course.

At just one hour per week, over four weeks, this course is short enough to be manageable and long enough to be effective. Each week offers a different theme and a different opportunity for you to practice practical skills for greater mental and emotional health and resilience.

Equip yourself with expert instruction from Australia’s leading mindfulness experts, a 45 page digital guidebook packed with proven ways to easily implement mindfulness in your life, guided audio meditations you can access for life and a four week free subscription to the leading meditation app CALM.

No risk 100% Money Back Guarantee

If you attend this course and feel you have not received benefit, we will refund you in full.

Mindfulness is a simple way to learn to witness your thoughts, rather than be trapped by them and worrying about the past or the future.

Meditation is sitting on a chair and focusing on your breath or body sensations. As you do this you experience greater ease and freedom.

Reduce your stress, anxiety and worry.

Reduce the amount of stress and anxiety you experience, over time and with practice.

Improve your sleep

Finally – something that works to help you get to sleep. Because mindfulness increases your relaxation, it makes it easier to fall asleep.

Greater self-acceptance, self-forgiveness and self-love

Learn to welcome in those parts of yourself you thought were wrong or not good enough and become your own best friend.

Healthier relationships, better boundaries, greater self-care

As you increase your emotional intelligence with mindfulness, you will discover what is supports you in your life and what doesn’t. You will be able to tap into a greater degree of self-worth to establish healthy boundaries and prioritise your own wellbeing and self-care.

Reduce overthinking and overwhelm by learning how to regulate your nervous system

When you feel threatened, your nervous system gets deregulated. This causes overthinking, panic, anxiousness, or feelings like you are paralysed or want to withdraw.

Mindfulness is highly effective at regulating your nervous system. It gets you out of fight, flight or freeze mode. On this course, you will learn a variety of techniques and skills to apply to bring about nervous system regulation.

Increased self-awareness, control, choice and freedom

You will increase your self-awareness with mindfulness. This gives you more choices and options in life’s challenging situations we all encounter. It gives you more control and the opportunity to respond, rather than react.

Four week course – Manageable and effective

We know you are busy. The four one-hour sessions over four weeks are quick enough to be manageable and long enough to be effective.

Money back guarantee – If you don’t have less anxiety, stress and improved sleep, we will refund you.

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 guidebook – you get comprehensive support, inspiration and instruction

Receive our 45-page digital guidebook. This book has been especially designed for the course and is packed with easy to read articles, giving you all you need to embed your mindfulness practice in your life.

Free 4 week subscription to the CALM app

You get a free, no obligation 4 week subscription to one of the world’s most popular mindfulness, meditation and sleep app. You don’t even need to enter credit card details.

No religion, dogma or funny positions

This course is 100% secular and offered without religion. You do not need to sit cross-legged or on the floor. Modern terms are used, and the instructions are clear and practical. The tools and strategies have been designed for and apply to your everyday life.

“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

Karl has been practising meditation for over 22 years. He is the founder of Mindfulness Works, the largest mindfulness meditation training organisation in Australia and New Zealand.

He designed the Introduction to Mindfulness and Meditation Four Week Course which over 40,000 people have participated in. Karl leads a team of over fifty mindfulness meditation educators, including psychotherapists, counsellors and MBSR (Mindfulness Based Stress Reduction) teachers as part of the Mindfulness Works organisation.

Karl has attended numerous multi-day silent meditation retreats and worked extensively one on one with two leading mindfulness and meditation teachers, Jeremy Logan and Stephen Archer.

Karl’s approach to mindfulness is centred around his own exploration of what it means to be radically self-accepting. He is a compassionate, authentic, and heartfelt teacher who values the precious opportunity to be authentic and vulnerable in a supportive environment.

Each Intro to Mindfulness and Meditation course runs for 4 weeks. There is one 60-minute session per week. Each session at the same time and on the same day of the week and same time. Zoom details are provided upon registration.

All times are AEST. Your local time for the course will display when you click “Register”.

All sessions are recorded, so if you cannot attend live, you will be able to watch the recording.

If you attend all sessions of the course and feel you have not received benefit, we will refund you in full.

“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

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

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.