Four week Introduction to Mindfulness and Meditation course in Invercargill. Course includes four one hour classes with an experienced mindfulness trainer, downloadable guided mindfulness meditations and a comprehensive 45-page digital 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.

“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

“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.

Meditate Learn the life-changing skill of meditation.

Sleep Get more restful sleep and wake up feeling refreshed.

Masterclass Audio programs taught by world-renowned mindfulness experts.

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

Mindfulness Meditation Teacher, Sally Avison

My career background is as a Registered Nurse, Counsellor, Institute of Integrative Nutrition Health Coach, Tertiary teacher, Celebrant, Mindfulness Mentor & Well- Being Therapist.

I have a diverse range of experience working with people from all cultures in the community at all different times of their lives. I believe that every one of us can find our innate true self and live our best lives.

Born in Wellington, I’ve lived most of my life in Auckland where I came to understand the benefits of mindfulness (through MBCT), for people dealing with constant stress in their relationships and careers and who are driven by their own sense of unhappiness and suffering.

The pandemic lockdowns encouraged me to commit to developing a daily yoga and meditation practice which has become pivotal to my well- being.

I recently relocated to Bluff so that I can live a more authentic, peaceful and joyous life.

I am blessed to be fit and healthy, and after raising 5 children, I have a well-developed sense of humour!

I am loving exploring spectacular Te Wai Pounamu and there is still so much for me to experience- so much spectacular natural beauty to appreciate and so many wonderful people to connect with.

“By changing our perceptions, we come to feel a deep sense of connection to our true selves, our family, friends and wider community, as well as the natural world.”

Mindfulness Meditation Teacher, Hailey Holland

While my two children where young, I worked in reasonably high stress jobs ranging from public service roles with ACC and MSD to working in recruitment, I even had a go at HR at one stage. My passion has always been to work alongside people to help them achieve their goals, whether this be through gaining employment or recovering their independence. However, after a period of years I was burnt out and disenchanted with systems that were designed to help people but allowed no autonomy in the process.

I came to mindfulness quite by accident after attending a Bikram Yoga class in 2020.  After a bumpy first class, I was adamant that I was not going to another. However, I woke up the next morning and knew something had fundamentally shifted in me.

Yoga has been instrumental to developing a sense of awareness of my body, my emotions, and my thoughts. I’m grateful that I can share this practice and its benefits with people every day. Yoga is wonderful because people get to experience the benefits when their body, mind and soul is ready. I love that Yoga is not a prescription, or one size fits all approach and allows people to work through trauma, physical and mental conditions on their own timeline and gives them autonomy in their healing journey.

In 2021 I completed a 300-hour Bikram Teacher Training, and shortly afterwards was presented with an opportunity to purchase the studio in Invercargill. Since owning the Yoga studio, I have completed 50-hour Yin Teacher Training and Yoga Teacher Training for Trauma, Anxiety and Depression via Udemy to weave these practices into the classes that I teach. I have also come full circle and opened a massage room at the studio after completing a Diploma in Sports and Therapeutic Massage in 2003.

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 New Zealand and Australia.

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.