Introducing mindfulness
Live online, just 1 hour a week — a gentle introduction to mindfulness for women who have been carrying too much.
Press pause, breathe, and rediscover a little steadiness
If you have been feeling tired, overwhelmed, or as though you are simply getting through the day, this course is for you.
Perhaps you have been carrying a lot for a long time. Perhaps you have been told to keep going, stop complaining, or just "suck it up" — even when something inside you knows you need a kinder way to meet life.
Maybe you have tried meditation apps and felt they did not work for you. Maybe you are curious about mindfulness, but also a little sceptical. Maybe you are sleeping badly, comfort eating, scrolling more than you want to, or feeling as though you are sleepwalking through life.
That's okay. I get it. That used to be me.
This 3-week Introducing Mindfulness course offers a safe, kind, practical space to begin. Based on the Oxford Mindfulness Foundation curriculum and taught live by Pili, it gives you simple ways to pause, breathe, and respond to life with a little more steadiness and self-kindness.
Kindness? I know. It could sound like such a foreign concept.
But self-kindness is something we can gently learn and practise through mindfulness.
No pressure. No need to be "good" at meditation. No huge commitment.
Just one hour a week, online, from wherever you are — with short, gentle practices you can bring into real life.
What is mindfulness?
Mindfulness means paying attention to the present moment with curiosity and kindness.
It helps us notice what is happening in the mind, the body, and around us — so we can respond with more clarity instead of reacting automatically or pushing through on autopilot.
This course is based on a curriculum created by the Oxford Mindfulness Foundation, and I am trained to teach it. Over the three weeks, you’ll learn simple, evidence-based ways to bring mindfulness into daily life in a way that feels supportive, manageable, and kind.
What mindfulness may support
Mindfulness is not a quick fix, and everyone's experience is different. But with gentle, regular practice, some people begin to notice small shifts in how they relate to everyday life.
You may find yourself exploring:
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Pausing before reacting in stressful conversations — at home, at work, or with loved ones
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Noticing when you are running on autopilot
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Becoming more aware of what is happening in your body, mind, and emotions
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Meeting self-critical thoughts with a little more kindness
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Noticing small moments of steadiness, appreciation, or ease
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Responding to challenges with a little more space and choice
👩🏻🏫 Who's your teacher?
I’m Pili, a mindfulness teacher and coach. I first discovered mindfulness during my stressful banking days, when I was working long hours, constantly under pressure, and everything seemed to be needed "today" — as if every deadline was life-or-death.
Taking an 8-week mindfulness course back then was life-changing — but it was also challenging to fit into an already full life.
That’s why I love offering this shorter format. It’s convenient, kind, and realistic. You don’t need to travel, rearrange your whole life, or be "good" at meditation. Just log in from wherever you are, and bring a little more breathing space into your week.
Your 3-week journey
Over three weeks, we’ll explore mindfulness not just as a meditation practice, but as a way of relating differently to everyday life — with more curiosity, kindness, and choice.
🔦 Week 1:
Paying attention with curiosity and care
Explore how small moments of mindful attention can help you notice what is happening in your body, mind, and daily life.
🤖 Week 2:
Learning new ways of being
Begin to recognise “autopilot” patterns and experiment with gentle pauses that support calm, kindness and awareness.
🌟 Week 3:
Responding, not reacting
Practise creating a little more space before reacting, so you can meet everyday challenges with more steadiness and choice.
What to expect
Each live session includes:
🎧 Guided mindfulness practices
Simple practices you can follow even if you're new to mindfulness
🧘♀️ Gentle experiential exercises
Short exercises to help you explore mindfulness in a practical real-life way.
💬 Light group reflection via chat
You'll be invited to reflect gently through the chat if you wish. There's no pressure to share — listening and reflecting quietly are always welcome.
Between sessions, you’ll be invited to try short home practices. These are there to support you in daily life, not to become another task on your to-do list.
There’s no “perfect” way to practise — just explore what works for you, with kindness and curiosity.
👩💻 A note about cameras
This is a live course rather than a webinar, so your presence matters. You’re warmly invited to keep your camera on if you feel comfortable, as this helps create a sense of connection and shared practice. At the same time, this is a gentle space, and reflection will usually happen through the chat.
Who is this course for?
This course may be for you if you:
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Are new to mindfulness, or returning after some time away
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Are curious, but not ready to commit to a longer 8-week course
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Prefer a live, supportive course rather than learning alone from an app
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Want simple practices you can explore in everyday life
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Would like a gentle, low-pressure way to begin
What you’ll receive
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3 live online sessions with me, Pili
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A downloadable workbook to support your learning between sessions
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Guided meditation audios for gentle home practice
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A certificate of attendance if you attend all three sessions 🌟
I’ll share the main course materials with you, so you can keep practising between sessions without needing to remember everything on your own.
Frequently Asked Questions (FAQs)
⚪️ Do I need previous experience? Not at all. This course is designed for complete beginners, as well as anyone who would like to gently refresh their practice.
⚪️ Is there homework? Between sessions, you’ll be invited to explore short home practices — usually around 15–20 minutes — using guided audio recordings and simple mindfulness in daily life. These are invitations, not tests.
⚪️ What if I can’t sit still? That’s okay. You don’t need to sit perfectly still. Practices can be done sitting on a chair, lying down, or standing if that feels more comfortable for your body.
⚪️ Is this a webinar? No. This is a live course, not a webinar. You’ll be guided through practices in real time and invited to reflect through the chat. You’re warmly invited to keep your camera on if you feel comfortable, as this helps create a sense of group presence, but it is completely optional.
⚪️ What if I can’t attend one week? It’s best to attend all sessions if you can, as each week builds on the previous one. But life happens. If you miss a session, you’ll still receive the workbook and guided meditation audios so you can keep practising at home.
⚪️ Is this course therapy? No. This is an educational programme designed to support well-being. It is not therapy or a substitute for medical or psychological treatment. If you are currently receiving care for a physical or psychological condition, please consult your GP or healthcare provider to check whether this course is suitable for you.
What people say about my courses
This 3-week course is new, but participants from my longer Mindfulness for Well-being course have shared reflections like these:
“I am really appreciative and grateful for Pili's time and effort. I think the course has definitely allowed me to be more spacious in my work and life.”
Bee, UK
“The course provided me with a structure for a meditative practice… It helped me challenge thinking patterns and see that it’s a normal part of being human.”
Rochelle, UK
“Pili did an excellent job of navigating us through several mindfulness practices… You can tell she was thoughtful with the planning and delivery of this course.”
Todd, US
"This was a wonderful course that felt supportive and open to each person's experiences."
Course participant
Ready to begin gently?
If you are curious about mindfulness but don't want another thing to perform or perfect, this 3-week course is a kind place to start.
The next course is planned for September. Dates and booking details will be shared soon.
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Sign up to A Kindfulness Journey and I’ll let you know when the next Introducing Mindfulness course opens.