Introducing mindfulness
A short, kind and practical course — live online, just 1 hour a week for 3 weeks
🍁 Press pause, breathe, and rediscover calm
Daily life can sometimes feel overwhelming and non-stop. For many of us, a stressful day ends with a glass of wine, comfort food, or a Netflix marathon. These are familiar ways to cope — and they may bring temporary relief — but often leave us feeling even more drained or guilty.
This 3-week Introducing Mindfulness course offers a different approach: simple, practical tools to find moments of calm and kindness in everyday life. Just one hour a week, live on Zoom, designed to fit into real schedules.
👉 No experience needed. No need to sit cross-legged for hours. Just real practices you can use at your desk, while making tea, or on a walk.
What is mindfulness?
Mindfulness means paying attention to the present moment with curiosity and kindness. It helps us notice what’s happening in the mind, the body, and around us — so we can respond with more clarity instead of reacting automatically.
The curriculum was created by the Oxford Mindfulness Foundation, and I am trained to teach it. You’ll learn simple, evidence-based ways to bring mindfulness into your daily life, in ways that are supportive and manageable.
Potential benefits of mindfulness
These are some of the potential benefits people often notice when they bring mindfulness into daily life:
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Creating a pause before reacting in stressful conversations — whether at home or at work
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Sleeping more restfully
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Stepping out of “autopilot” and being more present with loved ones
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Softening self-criticism and cultivating more kindness toward themselves
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Feeling steadier, even when life feels overwhelming
👩🏻🏫 Who's your teacher?
I’m Pili, a mindfulness teacher and coach. I first discovered mindfulness during my stressful banking days, when I felt constantly under pressure. Taking an 8-week mindfulness course back then was life-changing — but also challenging to fit into my busy schedule.
That’s why I love offering this short format: it’s convenient, kind, and realistic. You don’t need to travel or rearrange your whole life. 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.
🔦 Week 1:
Paying attention with curiosity and care
Discover how small moments of mindful attention can bring ease into daily life.
🤖 Week 2:
Learning new ways of being
Learn to spot “autopilot” patterns and create intentional pauses that support calm and kindness.
🌟 Week 3:
Responding,
not reacting
Practise finding space before reacting, so you can meet challenges with more steadiness and clarity.
What to expect
Each live session includes:
🎧 Guided mindfulness practices
🧘♀️ Simple experiential exercises
💬 Light group reflection (sharing via chat optional — listening is always welcome)
Between sessions, you’ll be invited to try short home practices. These are there to support you in daily life, not as another task on your to-do list. There’s no “perfect” way to practise — just explore what works for you.
Who is this course for?
This course is for you if you:
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Want a gentle, practical introduction to mindfulness
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Are curious but not ready to commit to a longer course
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Would like everyday tools for stress, clarity, and self-kindness
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Prefer a live, supportive group you can join from the comfort of home
What you’ll receive
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3 live online sessions with me, Pili
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A downloadable workbook to guide you between sessions
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Guided meditation audios for home practice
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A certificate of attendance 🌟 (if you attend all sessions)
🌟Frequently Asked Questions (FAQs)
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Do I need previous experience?
Not at all. This course is designed for complete beginners as well as anyone curious to refresh their practice. -
Is there homework?
Between sessions you’ll be invited to practise most days for around 15–20 minutes — usually following audio recordings and bringing mindfulness into daily activities.
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What if I can’t sit still?
That’s okay! You don’t need to sit perfectly still. The practices can be done sitting on a chair, lying down, or even standing if that feels more comfortable for your body. -
What if I can’t attend one week?
It’s best to attend all sessions, but life happens. So, if you miss one, you’ll still receive the workbook and guided mediation audios and can 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 GP or healthcare provider to check whether this course is suitable and complements your treatment plan.
What people say about my courses
While this course is new, participants from my Mindfulness for Well-being course and workshops have shared feedback like:
“The course gave me a clear structure for meditation and practical tools to work with thought patterns. It helped me challenge them and remember they’re simply part of being human.”
Rochelle, UK
Mindfulness for Well-being
“Pili guided us through several new practices with thoughtful planning and meaningful discussions. You could tell she was intentional in the way she taught.”
Todd, US
Mindfulness for Well-being
“I had tried mindfulness classes before and often struggled to keep up. Pili’s course was simple yet powerful. Her calm, trustworthy voice made it easy to relax and follow the practices fully.”
Katherine, UK
Mindfulness workshop
“Clear, practical, and on point. I appreciated Pili’s calm voice, steady pace, and authentic explanations of why mindfulness matters.”
Andrea, US
Mindfulness workshop