Mindfulness Meditation for Beginners

What topics will we cover? 

1. Waking up from automatic pilot 

1. Awareness of body 

1. Mindful movement 

1. Responding and not reacting 

1. Exploring difficulty 

1. Thoughts and feelings 

1. Silence and self-guiding 

1. Developing compassion 

Learning Objectives: 

By the end of the course most learners will be able to: 

1. Understand the Nature of Mindfulness 

• Define mindfulness and explain its relevance to stress, health, and well-being. 

• Describe how mindfulness differs from other forms of relaxation or coping strategies. 

2. Recognize and Respond to Stress 

• Identify personal patterns of stress reactivity (physical, emotional, and cognitive). 

• Apply mindfulness techniques to respond to stress with greater awareness and equanimity. 

🕯️ 3. Develop a Regular Mindfulness Practice 

• Demonstrate commitment to a daily mindfulness practice using formal techniques such as: 

• Body scan meditation 

• Sitting meditation 

• Mindful movement (e.g., yoga) 

• Walking meditation 

• Integrate informal mindfulness into everyday activities (e.g., eating, communication, work). 

📉 4. Increase Awareness of Automatic Reactions 

• Observe habitual thought patterns and emotional responses without judgment. 

• Practise the ability to pause and choose more skilful responses to challenging situations. 

💬 5. Improve Interpersonal Awareness and Communication 

• Apply mindfulness principles to listening and speaking. 

• Recognize how stress and reactivity influence communication and relationships. 

💗 6. Cultivate Self-Awareness and Compassion 

• Increase awareness of body sensations, thoughts, emotions, and behaviours in the present moment. 

• Practice self-compassion and non-judgmental acceptance of experience. 

🔄 7. Establish Sustainable Strategies for Long-Term Well-Being 

• Create a personal plan for continuing mindfulness practice beyond the course. 

• Identify ways to apply mindfulness in daily life to promote emotional resilience and stress reduction. 

What kind of activities will I be doing? 

You will learn through a combination of theory, guided practice, and reflective activities. Regular home practice will be encouraged to help you build familiarity with the techniques. 

In-Class Activities 

• Whole-class learning: exploring key concepts and techniques 

• Guided formal meditations, including: 

• Body scan 

• Sitting meditation 

• Walking meditation 

• Loving-kindness meditation 

• Mindful movement (e.g., gentle yoga-based practices) 

• Group discussion 

• Voluntary verbal sharing 

• Informal mindfulness practices (e.g., mindful eating) 

• Short readings, including poems and brief extracts 

Between-Session Activities 

• Regular guided meditation practice at home (recordings provided) 

• Reflection and journaling 

Mindfulness progress is individual and non-linear. The emphasis is on self-awareness and self-compassion, not performance. 

Are there any other costs? Is there anything I will I need to bring? Where can I get this? What do we provide? 

You may want to bring a yoga mat (optional), a blanket or a big towel if you would like to sit/lie down on the floor during formal meditations. 

We provide: 

• Chairs (with back support) for those who prefer not to sit on the floor 

• Workbook with weekly practice logs, worksheets and handouts, journals, pre-recorded meditations