An Introduction to Mindfulness and Meditation 4-Week Course — Melbourne

Australia’s #1 in-person mindfulness and meditation course.

Reduce anxiety, worry and stress. Improve sleep. Increase self-acceptance.

$145 for a 4-week Introduction to Mindfulness and Meditation course in Melbourne. Designed for absolute beginners. Course includes four classes with an experienced mindfulness trainer, a 4-week subscription to the full version of the CALM app, 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 what is 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.

“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 and Beyond Blue’s (beyondblue.org.au) lead Clinical Advisor

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.

“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

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“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

“I am so glad I did the course and would recommend it to everyone.” — Rosie Smith

“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.

“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

Amit Agarwal

Catherine Ogilvy

Karen Bradford

Kathy Jerin

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.