Deeper Mindfulness course
Exploring Feeling Tone, Frame by Frame
Beyond an 8-week course — discover feeling tone, the hidden layer shaping your experience
After completing an eight-week mindfulness course, many people find themselves asking, “what’s next?” The skills you’ve gained — the ability to pause, to bring awareness to thoughts, emotions, and body sensations, and to practise in community — are already a strong foundation.
Deeper Mindfulness builds on this. It introduces feeling tone — the subtle sense of whether each moment feels pleasant, unpleasant, or neutral. Learning to recognise this quiet process opens a powerful doorway to balance, resilience, and clarity — right in the middle of everyday life.
Why join this course?
Feeling tone quietly shapes every moment of our lives — and with mindfulness, we can learn to recognise it. It refers to the subtle sense of whether something feels pleasant, unpleasant, or neutral.
Research suggests that exploring this layer of experience can support:
✅ Reduced stress and anxiety
✅ Improved mood and emotional balance
✅ Greater clarity and awareness of patterns
✅ Strengthened well-being and resilience
By recognising this quiet process, we can catch the very moment where reactivity begins. With practice, this opens new possibilities for greater freedom, balance, and clarity in our choices — not by changing circumstances, but by changing our relationship with them.
🚪 Each week of the course opens a new doorway into exploring feeling tone — step by step, frame by frame — making this awareness part of daily life.
What to expect week by week
Over the course of eight weeks, you’ll be guided through practices and reflections designed to deepen awareness of feeling tone and bring it into daily life. Each session builds on the last, offering both stability and fresh insight.
⚓️ Week 1: Finding your ground
Discover strategies and a range of anchors (not just the breath) to steady yourself when the mind or body feels restless, overwhelmed, or touched by difficulty.
🌿 Week 5: Feeling tone at the fringes of consciousness
Notice the subtle shifts at the edge of awareness — the mind gearing up for unnecessary action — and learn how mindfulness can bring ease before reactivity takes over.
⏸️ Week 2: Taking a pause
Learn how to pause when lost in rumination or worry, meeting self-judgement with kindness, and cultivating gratitude for the mind’s attempts to keep you safe.
🌦️ Week 6: Bad weather flying
Turn towards emotions by sensing the body and its feeling tones. Practise allowing them without rushing into action, cultivating insight and kindness even in "stormy weather."
🧍♀️Week 3: Discovering the feel-of-things
Begin to register the feeling tone of whatever arises, in meditation and in daily life — starting with sounds, body sensations, or thoughts.
🌟 Week 7: Reclaiming your life
Explore the deep connection between feeling tone, mood, and daily activity. Use awareness of feeling tone as a wise guide for skilful, balanced action.
⚖️ Week 4: Restoring balance
Practise allowing feeling tones just as they are. Explore the freedom that comes from giving permission to like what’s pleasant, and not to like what’s unpleasant.
🗓️ Week 8: The adventure continues
Strengthen your intention to become mindful and responsive to feeling tone, while being less caught in “driven mode”. Consider ways to continue your practice beyond the course by planning a "year of practice."
Who is this course for?
This course is designed for anyone who has already completed an eight-week mindfulness course such as MBSR, MBCT, or Mindfulness for Well-being, as well as other recognised programmes. It offers a supportive space to deepen your practice and explore new ways of bringing mindfulness into daily life.
Many participants are people with full, busy lives who value mindfulness as a way to find balance and perspective. Whether you are in a leadership role, running your own business, or juggling multiple responsibilities, this course can help you meet challenges with greater clarity and compassion.
Practical details
🗓️ Duration
The course runs over 8 weekly sessions, each lasting 2 hours.
💻 Format
Sessions are held online via Zoom, creating a supportive and interactive group space. Each class includes guided practice, reflection, and discussion.
👥 Group size
To ensure a sense of connection and space for reflection, the group is limited to 10 participants.
📖 Materials
You’ll receive a course workbook with weekly summaries, plus access to guided meditation audios to support your learning at home.
🌱 Home practice
Between sessions, you’ll be invited to explore daily practices designed to help you integrate what you learn into your everyday life. You can choose the length of these practices: 10, 20, or 30 minutes.
“Feeling tone is the whisper beneath every experience. Learning to hear it changes everything.”
👩🏻🏫 Meet your teacher
Hiya! I’m Pili Rivera, a mindfulness teacher and mentor, certified in Trauma-Sensitive Mindfulness and trained in Mindfulness-Based Cognitive Therapy (MBCT). Before teaching mindfulness, I spent 15 years working in the demanding world of banking. I know firsthand how stress builds up and how easily we put well-being last.
I’m now completing my final year project for a Master’s in Teaching Mindfulness at Bangor University, in Wales. I've been trained by Oxford Mindfulness to teach this programme. My passion is creating safe, supportive spaces where people can explore mindfulness and discover new ways of meeting stress with balance, resilience, and self-compassion.
Frequently Asked Questions (FAQs)
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Do I need to have completed an 8-week mindfulness course to join?
Yes. This course builds on the foundation of programmes like MBSR, MBCT, or Mindfulness for Well-being. Having that background ensures you can fully benefit from the practices we’ll explore together.
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How is this course different from 8-week mindfulness courses?
Most 8-week courses introduce mindfulness through awareness of thoughts, emotions, and body sensations. This course goes deeper, focusing on feeling tone — the subtle sense of whether each moment feels pleasant, unpleasant, or neutral. It offers new tools to bring balance and clarity into daily life.
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What if I can't attend one week?
Each session builds on the last, so attending all sessions is highly recommended. If you do miss a session, you’ll still have your workbook and guided audio practices to keep practising at home.
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Is this course therapy?
No. This is an educational programme designed to support well-being. It is not a substitute for therapy or medical treatment. If you are currently receiving care for a physical or psychological condition, please consult your healthcare professional to check whether this course is suitable and complements your treatment plan.
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What if I struggle to keep up with home practice?
Home practice is an important part of the course, but it’s not about perfection. You’ll be invited to explore short daily practices in a flexible way, learning from whatever your experience is — including the challenges.
Ready to take the next step?
If you’ve completed an 8-week mindfulness course and are curious about going deeper, this programme offers a supportive way to explore feeling tone — the subtle layer of experience that shapes how we meet each moment.
Join us to strengthen your practice, reconnect with community, and discover new ways of meeting life with balance, clarity, and compassion.