An Introduction to Mindfulness and Meditation 4-week Course — Online and Live Via Zoom

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 offered online via Zoom.

Only $125 for  for a 4-week Introduction to Mindfulness and Meditation Course live and online via Zoom. 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

See Course Schedules

“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 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 GUIDEBOOK: Receive a PDF of our exclusive 45-page guidebook 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

ZOOM COURSE SCHEDULES | BOOK NOW

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”.

Prefer to learn in person? We run in-person courses across Australia.

In-Person Courses

Money Back Guarantee on All Courses

“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.

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.

Book your course now

“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

Your mindfulness and meditation teachers

Paul Bibby

Paul is a qualified and experienced Mindfulness Educator and Coach based in the Northern Rivers region of NSW.

He has completed multiple Mindfulness teacher training programs, including Mindful Self-Compassion, Mindfulness for Health, and iRest Yoga Nidra, and is currently completing a Masters in Counselling at the Australian Institute of Professional Counsellors.

Paul has helped hundreds of people across the country find a deep and abiding sense of inner peace and awareness through the online Intro course, his work with organisations, and his one-on-one coaching.

He has personally experienced the profound benefits of Mindfulness over the course of a 15 year practice, and is continuing to learn and expand his knowledge in the field.

“It is the desire to share what I have learnt, and the benefits I’ve received that motivates me to do this work,” Paul says.

“I’m passionate about helping people to live rich, meaningful, fulfilling lives from a place of inner peace, insight and self-compassion.”

Jon Unal

Jon is a qualified therapist and mindfulness educator. He is the founder of Conscious Beginnings. Over the years, Jon has supported hundreds of people to achieve their aspirations by becoming more mindful, self-aware, resilient, confident and courageous. As well as working with people one on one, Jon has extensive experience teaching mindfulness in the workplace. Some of his clients include Australian Counselling Association, BHP, Credit Union Australia, Sanofi and Queensland Police.

Jon has graduate qualifications in applied psychotherapy and counselling, training in various modalities such as ACT, mindfulness and neuroscience. He also holds a Master’s Degree in economics.

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.

Book your course now