$79 for New Zealand’s most popular mindfulness course, now delivered online with New Zealand based and expert facilitators.
Includes 4 one hour classes with an experienced mindfulness trainer, 4 week subscription to the full version of the CALM app, downloadable guided mindfulness meditations and a 46-page guidebook. This course is designed for beginners, practical and non-religious and has a maximum of 20 people on each course.
“Am so glad I did the course and would recommend it to everyone. ” — Rosie Smith
The Benefits of Mindfulness
- Reduced stress and anxiety
- Improved sleeping patterns
- Increased relaxation
- Better mental and physical health (lower blood pressure etc)
- Creates healthier perspectives in challenging situations
- Better focus and decision making
- Greater self-awareness and emotional intelligence
- Deeper levels of self-acceptance and self-love
“Mental Health Foundation mental health promoter Grant Rix says mindfulness has been shown to benefit our brains to such an extent that we can feel calmer, more aware, have an increased ability to focus and concentrate, remember things better and feel happier.” – NZ Mental Health Foundation Press Release July 2012
“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
New Zealand’s number one mindfulness course: Over 15,000 New Zealanders have completed the Mindfulness Works Introduction to Mindfulness and Meditation course. This is the live, online version of that course. We know mindfulness and we know how to teach it.
Live and online small group course: This course is restricted to 20 people. Receive personalised attention and learn in a small group environment with an expert mindfulness teacher.
No risk money back guarantee: If you attend all the classes (complete the course) and don’t feel you have received any benefit, you are entitled to a full 100% money back refund. You still get to keep all the course materials, downloadable guided meditations, workbook and app.
Exclusive 46-page guidebook (PDF): Our exclusive Mindfulness Works 46-page guidebook is for you to keep. This includes weekly assignments, lots of articles and a reading list.
Private Facebook group: Get access to a private Facebook Group only available for course participants and graduates so you can continue to stay in touch, support one another and practice together after the course has finished.
Over 15 guided downloadable guided meditations for you to keep: You receive a selection of over 15 guided mindfulness meditations to download/stream. Yours to keep even after the course finishes.
No religion. No dogma. No funny positions: This course is practical and fun with no religious elements at all. The language used is clear and modern.
Learn from New Zealand based mindfulness experts: Receive guidance from New Zealand based mindfulness teachers with extensive mindfulness experience.
Designed for absolute beginners: This course has been designed specifically for people who have no or very little experience of mindfulness and meditation. It is highly practical and a safe, welcoming environment to learn in.
Free 4 week gift subscription to the CALM 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. PLUS get 25% off the price of a 12 month subscription to Calm premium.
PLUS! Get a free 4 week subscription to the CALM premium meditation app.
“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
Course Schedules (all are New Zealand time zone)
Meet your course facilitator – Glenda Irwin
Glenda is a lead facilitator for Mindfulness Works and trains other facilitators in the Mindfulness Works Introduction to Mindfulness and Meditation course. She has authored numerous mindfulness courses and is the author of the official follow-on courses: Mindfulness 2.0 and Mindfulness and Relationships. She is also part of the Mindfulness Works for Organisations (MWFO) team of experts who deliver mindfulness as a professional competency within organisations.
Glenda came to teach secular mindfulness practices through her own parenting experiences and her commitment to a philosophy of mindful awareness. She studied with the USA teacher Amy Saltzman in 2010 and has continually pursued professional development throughout her teaching career. Trained in ACT (Acceptance and Commitment Therapy) and CFT (Compassion-Focussed Therapy), Glenda is also a student of Psychology at AUT University. Her level of coaching qualification is that of Trainer Master Coach whereby she supports ANZCAL coaches to use mindfulness in theirs, and their clients’ response to change. During Glenda’s lengthy career in teaching and one-to-one support, she has trained literally thousands of individuals. She continues to see her work as a privilege and receives consistently excellent feedback.
What is Mindfulness?
Mindfulness means “paying attention in a particular way; On purpose, in the present moment, and non-judgementally.” — Jon Kabat-Zinn (Professor of Medicine Emeritus Stress Reduction Clinic and the Centre for Mindfulness in Medicine).
“For all of us, our minds often tend to get caught up thinking about the past or worrying about the future. 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 is a practising GP and Beyond Blue’s lead Clinical Advisor
“Thank goodness I came across Mindfulness Works. I have learnt so much in a year and have the happiest, authentic and content that I have ever been. By learning acceptance without judgement has 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
How this course is delivered
This is a live, online beginners mindfulness course delivered through Zoom. Zoom is free and works on all modern smartphone, computers and tablets. These courses are a fun, personalised, responsive and with real-time engagement with the facilitator, the participants and the practice. Each course has a maximum of 20 people on it.
This particular course emphasises your own natural wisdom, your own innate OKness, right here and now. It is presented in a practical, non-religious way.
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.
What people are saying about the Introduction to Mindfulness and Meditation Course
“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 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
“Mindfulness is now my go-to tool when I’m overwhelmed or need to re focus.” — Biljana Rufati
“The facilitator was exceptionally good. Really highly skilled.” — Victoria Barkway
“The facilitator took her time to explain things, asked questions, and was very enthusiastic and knowledgeable.” — Janine Taylor
“The facilitator was interesting, captivating, funny, down-to-earth, compassionate and extremely good at what she does.” — Rosie Smith
“The facilitator presented well and had a very calming demeanour. I looked forward to the class every week.” — Paulette Fraser
“[The course] covered all key areas of peoples’ basic issues and addressed them well. I also like the apps you recommend and all the extra info in the booklet!” — Biljana Rufati
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
- People who have never meditated or practised mindfulness before
- People who have just started meditating or practising mindfulness.
ABOUT MINDFULNESS WORKS
Mindfulness Works is the largest mindfulness training organisations in New Zealand. Over 20,000 people have completed the Mindfulness Works Introduction to Mindfulness and Meditation 4 Wee course.
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