Course description

Does your mind race when you try to sleep? Do busy days leave you snappy, scattered or worn out? This course teaches mindfulness from scratch: a practical, non-religious way of training your attention so you can notice what is happening, step back from stress and respond more calmly, at home and at work.

It's a full course, not a few quick tips. There are 10 sections and 52 written lessons, and every guided practice comes as a script you can read, record in your own voice or follow from a printable card. Throughout the course you follow a busy contact centre manager from Plymouth as she learns mindfulness on an evening course, with all the boredom, sleepy body scans and small wins that come with it.

What you'll learn

• The foundations: what mindfulness is and isn't, how it can help, its limits, and how to practise safely.
• Core practices: mindful breathing, the body scan and sitting practice, in short and longer versions.
• Mindful movement: gentle stretches with chair options, mindful walking and mindful moments on the go.
• Everyday mindfulness: eating, routines, listening, and a calmer relationship with your phone.
• Thoughts, emotions and stress: stepping back from thinking, working with difficult feelings, and the three-step breathing space.
• Kindness and rest: self-compassion, gratitude, a bedtime wind-down and pacing your energy.
• Other people: mindful communication, difficult conversations, boundaries and sharing mindfulness with children.

Final project

You'll design your own practice plan that fits your days, with a printable plan and a planner to track it, plus a summary of every practice in the course to keep beside you.

Who this course is for

• Busy people who feel stressed, rushed or tired and want a practical way to cope.
• Anyone curious about mindfulness who wants a plain, down-to-earth introduction.
• People who have tried meditation before and found it hard to keep going.
• Managers, parents and carers who want to stay calmer under pressure.

How the course works

Read each lesson, try the practice with the script from the practice pack, then note a few words in your journal. About 10 minutes a day is enough. This course is educational and is not a replacement for medical or psychological care; lesson 1.3 explains how to practise safely and where to get help. You keep lifetime access, so you can come back whenever you need a reminder.

What will i learn?

• Understand what mindfulness is, what it can and can't do, and how to practise safely
• Practise mindful breathing, the body scan and sitting practice
• Use gentle mindful movement and mindful walking
• Bring mindfulness into everyday routines, conversations and screen time
• Step back from unhelpful thoughts and work with difficult emotions
• Use a three-step breathing space and a personal plan for stressful moments
• Be kinder to yourself and wind down better at night
• Build a practice plan that fits your life and keeps going

Frequently asked question