Free Mindfulness Course

 What is Mindfulness?
Mindfulness is the practice of paying gentle, non‐judgemental attention to the present moment — your thoughts, feelings, bodily sensations, and surroundings. Rather than trying to stop thinking or avoid difficult emotions, mindfulness invites us to observe them with curiosity and kindness.

Why Mindfulness Matters
Practicing mindfulness can help reduce stress, anxiety, and overwhelm. It can boost your emotional resilience, enhance focus, improve sleep, and bring more calm, clarity, and joy into everyday moments.

How this Course Works
Our Free Mindfulness Course is made up of over 40 guided audio tracks. They’re grouped into modules to gently build your awareness and develop your practice. Whether you’re new to mindfulness or have dabbled before, these tracks guide you safely from basics to deeper practices.

Course Structure
 Mindfulness Basics – arrive in presence, work with breath and body.
Emotional Intelligence – observe, name and work with your emotions and thoughts.
Resilience & Healing – inner freedom, self‐compassion, equanimity.
Mindful Living – communication, listening, connection, living aligned with purpose.

How to Use the Tracks
 Pick one track and practise daily (even just 5-10 minutes to begin).

Don’t worry if your mind wanders — that’s part of the process. Gently bring your attention back.

Repeat tracks if they feel helpful before moving on.

Use them in different contexts — morning, evening, in walks, breaks.

 

Tips to Begin
 Set aside a regular time (morning or evening works well)
Find a quiet, comfortable space
Use headphones if it helps you to focus
Start small: even 5 minutes is worthwhile

Please  allow a little time for each track to download by pausing.

Mindfulness Basics - Arriving In Presence

What Research Shows
 Mindfulness is supported by many studies to reduce stress, anxiety, depression and improve well‐being.
It has been shown to help regulate emotion, improve attention, and deepen self-awareness.

From Our Clients
“Since beginning the Body Scan sessions, I’ve noticed I’m less reactive and more able to pause before responding.”
“The Attitude of Friendliness track was transformative — I feel more gentle with myself now.”

Mindfulness Basics Continued - Working with the breadth

• “It’s okay if your mind wanders — simply noticing and returning is the practice.” 
• “Every breath is a fresh beginning.” 
• “Mindfulness is not about getting it right, but about being present with kindness.” 
• “You don’t need to feel calm to practise — mindfulness helps you meet whatever is here.” 
• “A few minutes each day can make a gentle but powerful difference.” 
• “You are learning a new skill, and patience with yourself is part of the process.” 
• “Each moment of awareness is a step towards greater peace and resilience.” 
• “Even small practices can ripple into your daily life in meaningful ways.”

Mindfulness Basics Continued - Working with the body

• “I return to this moment with kindness and curiosity.” 
• “Each breath steadies and nourishes me.” 
• “I allow thoughts to come and go, like clouds in the sky.” 
• “I meet myself with patience, even when it feels difficult.” 
• “Calm is not forced; it unfolds naturally with practice.”
  

Emotional Intelligence - Emotions and feeling states

• “Every pause is an opportunity to begin again.” 
• “I am safe to rest in the present moment.” 
• “Peace grows when I welcome things just as they are.” 
• “My awareness is my anchor.” 
• “By softening into this moment, I open space for healing.”

Emotional Intelligence - Thoughts

• “Healing does not mean forgetting; it means learning to carry your experiences with greater ease.” 
• “Your feelings are valid, and giving them space is an act of courage.” 
• “Every step, no matter how small, is part of your healing journey.” 
• “Emotional healing is not about rushing forward, but about honouring the pace your heart needs.”

Emotional Healing - Resilience, Healing, Inner Freedom

• “Compassion for yourself is the foundation of true healing.” 
• “You are not broken — you are growing through what you’ve been through.” 
• “Healing often begins with simply allowing yourself to be heard and felt.” 
• “In tending to your emotions gently, you are nurturing your wholeness.”

Resilience, Healing, Inner Freedom - Present and non-reactive

 Mindful communication is about listening deeply and speaking with awareness. It means pausing before reacting, noticing the emotions behind words, and choosing responses that are kind and clear. When we bring mindfulness into our conversations, we create more space for understanding, empathy, and genuine connection. 

Mindful Living - Mindful communication

• “I listen not just to reply, but to understand.” 
• “I speak with honesty, but also with gentleness.” 
• “I allow pauses in conversation, giving space for clarity.” 
• “Every word can be an offering of care.”

9. Mindful Living - Living aligned with your deepest purpose