Enjoy Mindfulness for Individuals
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  • Improve Well Being
  • Increase Focus
  • Improve Sleep
  • Improve Relationships
  • Feel Good
  • Feel Happy
  • Decrease Stress
  • Decrease Worry
  • Become more Creative
  • Increase Awareness
  • Improve Resilience
  • Reduce Anxiety
  • Improve Leadership skills
  • Decrease Rumination

How the Course works


Daily guided Meditations to help you become more mindful

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Video Animations

Some fantastic Video Animations to help you learn about Mindfulness

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A guide to the Science behind Mindfulness

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9 weeks is just the beginning:

The Online Mindfulness Course has been designed to last for 9 weeks but we recommend that you continue with your daily meditation after you have completed the course. Our hope is that you will BRING MINDFULNESS INTO YOUR DAILY LIFE more and more after you have completed the course.

More Practice, More Mindfulness:

The more practice you do the more Mindful you will become. The Practice Section of the course has a regular and an informal practice. Use our SITTING, BODY SCAN and YOGA MEDITATIONS as well as some MINDFUL COOKING, EATING, WALKING, AND MANY MORE TO USE EVERYDAY.

The Course

  • The Science: In this Section you will learn about how Mindfulness Practice can affect the brain and body, by looking at the NEUROSCIENCE behind Mindfulness. We will explain how Mindfulness can change the NEUROPLASTICITY or GREY MATTER of the brain.
  • Video Animations: Each week we have included some FANTASTIC VIDEO ANIMATIONS to help you understand how the brain and the body work.
  • The Practice: The practice part of the course will involve a daily regular meditation practice and some informal meditation practices, to help you bring Mindfulness into your daily life.
  • The Guided Meditations: The regular practice includes a Sitting, Body Scan and Yoga Meditation. The informal practice includes Mindful Eating, Cooking and Mindful Music and many more. TRY ONE.
  • Reflection: The reflection part of the course has been designed to get you into the habit of writing down what kind of thoughts and feelings came up for you on a particular day. By building up a record, of "what happened”, will help you to find better ways to cope with unmindful events. You will write a daily journal for each week of the course. 
  • Reading: We have included some GREAT INFORMATION ON MINDFULNESS for you to read and help you gain more knowledge

NEUROSCIENTISTS TELL US that Mindfulness changes the gray matter of the brain.

It's called Neuroplasticity. This means that overtime THE BRAIN CAN BE RESHAPED in positive ways to allow more information to reach the higher parts of the brain more effectively. Individuals who practice Mindfulness start making more Mindful decisions instead of emotional reactive decisions.

Researchers at Harvard and Stanford University say:

A 2011 study, from Harvard University, showed that participants in an 8-week Mindfulness Based Stress Reduction course exhibited measurable changes in the gray matter of their brains. "The results suggest that participation in the course is associated with changes in gray matter concentration in the brain regions involved in learning and memory processes, emotional regulation, self referential processing and perspective taking." (1)

Another study from Stanford University showed that Mindfulness could reduce the reactive effects of the amygdala and strengthen the connections to the higher areas of the brain, which can override emotions. (2)

The Health, Performance and Relationship Benefits of Mindfulness to Individuals


  • Reduce Stress
  • Reduce Anxiety
  • Reduce Rumination
  • Increase Happiness
  • Improve Sleep
  • Improve Immune System
  • Decrease Worry
  • Decrease Tiredness
  • Feel Good

Mindfulness Reduces Stress:

Daily Stress is not good for your Health

Stress is a major factor contributing to poor health, around the world. Whether an individual suffers from acute stress or chronic stress the effects on the immune system can be extremely damaging.

The UK:

In the UK the Labor Force Survey (LFS) of 2014 stated that " the total number of cases of work related stress in 2013/14 was 487,000 (39%) out of all work-related illness" (6)

The USA:

A "Stress in America" survey, recently conducted by the American Psychological Association in 2012, concluded that 20% of Americans were experiencing extreme stress, ranking their stress with an 8, 9 and 10 on a 10-point scale. 80% of the respondents, from the survey, stated that stress had increased or remained the same. "Only 37% of Americans feel they are doing an excellent job of managing their stress."(5)

Mindfulness improves sleep, sex and appetite:

There is no doubt that stress can have a negative effect on an individual. Mindfulness Meditation can reduce stress and anxiety, which can improve sleep, sex, and appetite and give a person a more positive outlook on life. Research carried out in 2010 by Hoffman et al concluded that Mindfulness based therapy improved anxiety and stress amongst the participants of their study (7) and Dr Herbert Benson found that by focusing attention on breathing created a "relaxation response" in the body which counteracts stress. (8)

Mindfulness can improve sleep:

Often, sleep disturbances are caused by "trying" to fall asleep instead of just "relaxing" into sleep. Mindfulness can give you a way to improve your sleep, by focusing your attention onto breathing, instead of putting more and more effort into falling asleep.

Meet the Brain:

The brain explains why we behave the way we do. Neuroscience tells us why things happen in the brain. Mindfulness can change the brain, through Neuroplasticity, and promote awareness, which helps relieve the effects of stress, by giving us an affective way of activating the "Relaxation Response"

The Security Guard- The Amygdala:

The Limbic System is where our emotions live. The most important part of the Limbic System is the Amygdala, which reacts to perceived fear and threats, of which stress is one. The Amygdala is a security guard that either blocks, or lets through, information to the higher level Neocortical area, where higher-level thinking takes place. When a person is stressed the Amygdala stops the information getting to the higher level and when a person is feeling good the Amygdala lets the information through to the higher level. 

Fight, Flight or Freeze:

When a person is in a negative emotional state and stress occurs, the Amygdala  processes the information from the 5 senses and  blocks it from getting to the higher level. It reacts either by "fight, flight or freeze” from these senses, which can be either real or perceived, and  often leads to a reactionary or unmindful response. On the other hand, the pleasurable events go to the pre-frontal cortex and are responded to using a reasoned or mindful action.

By regularly practicing focusing attention on breathing, trains the brain to avoid reactions and instead gives the brain time to consider a mindful response. Mindfulness is, therefore, an essential tool in stress management

Real or Perceived, It's the same Reaction:

All this is good if you are face to face with a tiger but not good for those little problems like someone jumping the queue.

Please watch the following Video Animation on How Stress affects the Brain and the Body.

What causes Stress?

Stress can affect different people in many ways. Certain people will be more resilient to stress, compared to other people and it's a person's ability to manage and adapt to stress that will affect the outcome. For example, stress could be caused by; how a person thinks other people perceive them, or by real socio-economic threats. Alongside these external factors are the internal stressors. This is when a person thinks something, which might not be real or true. There is also another problem with stress, which is that it can create a feedback loop that can trigger more stress, particularly rumination. Stress can create more stress.


  • Improve Learning
  • Improve Attention
  • Improve Focus
  • Boosts Memory
  • Increase Cognitive Flexibility
  • Improve Self Management
  • Improve Creativity
  • Improve Leadership
  • Improve Decision Making

Mindfulness Works:

Research tells us that by using regular Mindfulness practice a person can improve attention, focus, boost memory, creativity and learning. A study carried out by Levy et al (2012) (9) stated that, " only those trained in mediation stayed on tasks longer and made fewer task switches", which means that individuals who meditated could remain more focused. It has also been shown that Mindfulness can improve creativity by generating new ideas, improved communication and improved decision making (10).

Mindfulness in the Workplace:

Mindfulness helps in the workplace to make staff calmer, more focused and more resilient to the effects of stress.

Be more creative:

Mindfulness can provide an individual with new ways to view old or existing projects at work or issues at home. Mindfulness creates innovation. A Study in 2012 from the University of North Dakota and the University of Groningen in the Netherlands states, “ Mindfulness may facilitate insight problem solving." (11).


Be a more Resonant Leader:

Mindfulness is an important factor leading to better leadership because it allows individuals to understand other perspectives from a compassionate point of view and allows quicker recovery from stressful days.


  • Improve Self Awareness
  • Improve Self Control
  • Increase Compassion
  • Improve Social Awareness
  • Increase Relationship Satisfaction
  • Increase Empathy
  • Improve Listening
  • Improve Perspective
  • Improve Awareness

Learn to Listen More:

Mindfulness can promote improvements in relationships by allowing an individual to take non-judgmental and compassionate points of view and be more socially aware of experiences.

Increase Relationship Satisfaction:

Several studies find that a person's ability to be mindful can help predict relationship satisfaction - the ability to respond well to relationship stress and the skill in communicating one's emotions to a partner. 

Improve Compassion:

Research has show that Mindfulness can enhance empathy and promote self-compassion. (15)


(Click to show)

1. PMC: Mindfulness practice leads to increases in regional brain gray matter density

2. PMC: Effects of Mindfulness-Based Stress Reduction (MBSR) on Emotion Regulation in Social Anxiety Disorder

3. BBC: Rumination: The danger of dwelling

4. PMC: Buddha's Brain: Neuroplasticity and Meditation

5. APA: The Impact of Stress

6. HSE: Stress-related and psychological disorders in Great Britain 2014

7. Natuurcoach: Anxiety Depression Review

8. Harvard: Understanding the stress response

9. Integraorg: The Effects of Mindfulness Meditation Training on Multitasking in a High-Stress Information Environment

10. APA: What are the benefits of mindfulness

11. Academia: Stepping out of history: Mindfulness improves insight problem solving

12. Dekeyser, M., Raes, F., Leijssen,M., Leysen, S. & Dewulf, D,. (2008). Mindfulness skills and interpersonal behaviour. Personality and Individual Differences.

13. Yoga of Awareness: Mindfulness-Based Relationship Enhancement

14. Barnes, S et al (2007). The Role of Mindfulness in romantic relationship satisfaction and responses to relationship stress. Journal of Marital and Family Therapy.

15. APA: What are the benefits of mindfulness

16. ASCA: Impact on the physiology of the brain

17. Uppity Science Chick: Elevated Inflammation Levels in Depressed Adults With a History of Childhood Maltreatment

Mindfulness for Children

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