Mindfulness Meditation for Beginners

What is the course about? 

The principal aim of the course is to foster self-regulation, self-awareness, and self-care through mindfulness. 

By the end of the course, learners should have: 

• A deeper understanding of what mindfulness is and what it isn’t 
• Knowledge of a wide range of tools and techniques that can be used to develop mindful awareness 
• Experienced all significant aspects of formal and informal mindfulness 
• Realised the benefits of mindfulness and developed a commitment to undertake regular practice 
• Access to resources and a community that can support you in their practice after the course 

What topics will we cover? 

• Waking up from automatic pilot
• Awareness of body
• Mindful movement
• Responding and not reacting
• Exploring difficulty
• Thoughts and feelings
• Silence and self-guiding
• Developing compassion 

Learning Objectives

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

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.

Recognise 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. 

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). 

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. 

Improve Interpersonal Awareness and Communication 

• Apply mindfulness principles to listening and speaking. 
• Recognize how stress and reactivity influence communication and relationships.

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. 

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. 

How will I be taught, and will there be any work outside the class? 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, and 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 

Will I get feedback?  

Assessment of your progress will be formal and informal and consist of the following: 

• Pre/Post Questionnaires – Compare baseline and end-of-course stress and mindfulness levels. 
• Practice Logs/Journals – Track type, duration, and reflections on mindfulness practice. 
• Weekly Reflection Prompts – Short written reflections to integrate learning. 
• Group Sharing & Check-Ins – Voluntary verbal sharing to gauge engagement and insight. 
• Home Practice Compliance – Track consistency through checklists or apps. 
• Mindful Behaviour Observation – Note real-life behaviour changes (e.g., patience, awareness of triggers). 
• Final Reflection / Letter to Self – Summarize learning and intentions for ongoing practice. 
• Facilitator Observations – Informal assessment of engagement, attendance, and depth of inquiry. 
• Optional Peer Feedback – Compassionate, structured sharing among participants. 

What could I do next? 

• Take an intermediate or deepening mindfulness course to build consistency and explore a more advanced practice. 
• Join ongoing practice groups or weekly drop-in sessions for continued support and accountability. 
• Explore themed follow-on courses, such as mindfulness for stress, anxiety, communication, or self-compassion. 
• Consider an 8-week Mindfulness Based Stress Reduction programme if seeking a more structured, recognised training pathway. 
• Continue personal practice through regular meditation, journaling, and curated readings or apps.