Reduce stress and anxiety.
Improve sleep and increase
self-acceptance.

An introduction to mindfulness and meditation online 4-week course via Zoom.

New Zealand’s #1 In-Person Mindfulness Course Online Via Zoom

4 one-hour classes over 4 weeks delivered live via Zoom. Small group, practical and non-religious course. It includes a 4-week subscription to the premium version of the CALM mindfulness app, and a 46-page guidebook, downloadable guided mindfulness meditations for you to keep.

“Since doing this course, I have been sleeping much better, I feel much more in control of my emotions. This means I am re-enjoying many things that I had been taking for granted.” — Sandy Good

Mindfulness means “paying attention in a particular way; On purpose, in the present moment, and non-judgmentally.” — Jon Kabat Zinn (Professor of Medicine Emeritus Stress Reduction Clinic and the Centre for Mindfulness in Medicine). Mindfulness can help you to…

✔ Less stress, anxiety and worry

✔ Improved sleeping patterns

✔ More self-acceptance and self-love

✔ Reduced reactivity and increased emotional intelligence

✔ Greater feelings of joy and freedom

✔ Reduced self-judgement and self-criticism

✔ Greater capacity for intimacy in relationships

“”The research tells us that practising mindfulness does have some benefits for mental health wellbeing and for managing depression and anxiety. It is also helpful when it comes to managing some long-term physical conditions.” — Dr Grant Blashki is a practising GP and Beyond Blue’s lead Clinical Advisor

“Neuroscientists have found that meditators shift their brain activity to different areas of the cortex…This mental shift decreases the negative effects of stress, mild depression and anxiety. …The researchers found that the meditators showed a pronounced shift in activity to the left frontal lobe. In other words, they were calmer and happier than before.” — Psychology Today

“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.” — Rebecca Young

Free 4 Week Subscription to CALM App Included With Course

CALM’s mission is to make the world happier and healthier. CALM is the the #1 app for Sleep, Meditation and Relaxation, with over 50 million downloads and over 700,000 5-star reviews and was named by the Center for Humane Technology as “the world’s happiest app.”

“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

Find a course schedule that suits you.

Learn from the best. Introducing the course facilitators and mindfulness experts…

Glenda Irwin

Glenda began teaching mindfulness to children in 2010 as a response to her own challenges as a parent. She trained with Amy Saltzman (USA ‘Still Quiet Place’) and went on to write many courses and parent/child mindfulness lessons. She is the creator of ‘Mindful Colouring for Kids’.

Glenda is trained in ACT (Acceptance and Commitment Therapy) and CFT (Compassion-Focussed Therapy). Glenda’s 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. Her principle teachers are Joseph Goldstein, Rick Hanson, Dr Paul Gilbert and her own son, Cameron Irwin. Glenda is a director of Mindfulness Matters — teaching mindfulness to organisations and the general public.

“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

How this course is delivered

This is a live, online beginners mindfulness course delivered through Zoom. Zoom is free and works on all modern smartphones, computers and tablets. These courses are fun, personalised and responsive and with real-time engagement with the facilitator, the participants and the practice. Each course has a maximum of 20 people on it.

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

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

“Huge reduction in anxiety, calmness of mind and body and empowerment over my symptoms.” — Jo Kirwan

“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

“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

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

“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
• Beginners
• People who have never meditated or practised mindfulness before
• People who have just started meditating or practising mindfulness.

Mindfulness Works is the largest mindfulness training organisation in Australia. Over 10,000 people have completed the Mindfulness Works Introduction to Mindfulness and Meditation 4-week 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.

Prefer to learn in person?
Intro courses available throughout Australia.