Mindfulness for Well-being course
A kind, structured programme — 8 weeks of live online sessions to deepen mindfulness in daily life
Build resilience, balance, and kindness
week by week
Life doesn’t slow down, and often neither do we. Between work, family, and endless responsibilities, stress can quietly take its toll. Many of us cope by pushing through, zoning out in front of screens, or reaching for comfort food or a glass of wine — which may help in the moment, but rarely brings lasting ease.
This 8-week Mindfulness for Well-being course offers something different: a supportive space to pause, breathe, and learn practical tools to handle life’s ups and downs with more steadiness and kindness. Each week builds on the last, helping you deepen your practice and bring mindfulness into the everyday moments that matter most.
What is Mindfulness for Well-being?
Mindfulness for Well-being is a gentle, practical course — an adaptation of MBCT — created to help you relate differently to stress and cultivate resilience.
You’ll explore mindfulness in community, discovering the strength of practising alongside others. Many participants find that a sense of “I’m not alone in this” makes the journey especially powerful.
Why join this course
Modern life can feel relentless. This course offers a chance to pause and meet stress in new ways.
Many people find it helps them:
🕊️ Pause before reacting in stressful conversations — at home or at work, or when plans don’t go your way (like a taxi arriving late)
🌙 Sleep more restfully
💬 Take a step back, gain clarity, and see situations with more perspective
💜 Be more open to kinder, healthier ways of responding and finding alternate solutions
🎧 Would you like to get a taste right now? Here’s a short guided practice with me: the 3-step breathing space.
What to expect
Guided
practices
Longer practices will be guided live, with options to adapt them to your body, energy and needs.
Reflection and group learning
There will be space to notice, write, listen and share if you choose.
Support between sessions
You’ll receive a digital workbook, guided audios and simple ways to explore mindfulness in daily life.
Choice and kindness
The practices are offered with flexibility. You’ll be invited to adapt, pause, or choose what feels most supportive for you.
👩💻 A note about cameras and sharing
This is a live course rather than a webinar, so your presence matters. Where possible, you’re warmly invited to keep your camera on, as being able to see one another helps create a sense of connection, trust, and shared safety in the group — especially during reflection and breakout room conversations.
This course includes opportunities for spoken reflection and group sharing, with the option to use the chat if that feels more comfortable. As always, you’re invited to participate in ways that feel supportive for you.
“Between stimulus and response there is a space. In that space lies our freedom and our growth.”
Viktor Frankl
Your 8-week journey
A taste of what we’ll explore together:
🔄 Week 1:
Awareness and automatic pilot
Noticing when life is running on autopilot, and beginning to come back to the present moment.
🚦 Week 4:
Recognising aversion
Noticing how we meet difficulty, and exploring more spacious ways to relate to what feels unpleasant or unwanted.
🧘♀️ Mini retreat:
Online Mindfulness Day of Practice
A longer guided practice session between Weeks 6 and 7 to deepen your experience and integrate what you’ve been learning.
💭 Week 2:
Living in our heads
Exploring how thoughts shape our experience, and learning to recognise when the mind is busy.
🌸 Week 5:
Allowing and letting be
Practising making room for what is here, without needing to fix, fight, or force it away.
💜 Week 7:
How can I best take care of myself?
Exploring self-care, boundaries, and kinder ways of responding to stress.
🌬️ Week 3:
Gathering the scattered mind
Practising ways to steady attention and return gently to the body, breath, sounds, or movement.
🧠 Week 6:
Thoughts are not facts
Learning to see thoughts in a different way, as mental events rather than absolute truths.
🌱 Week 8:
Maintaining and extending new learning
Looking at how to continue practising and bring mindfulness into daily life beyond the course.
How the course works
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8 weekly live online sessions, 2 hours 15 minutes each
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one online Mindfulness Day of Practice / mini retreat between weeks 6 and 7
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small group, supportive atmosphere
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live on Zoom, with opportunities for guided practice, reflection and group learning
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home practice invitations between sessions
What you'll receive
📖 A participant workbook to support your journey
🎧 Guided meditation audios
🤝 A supportive group to learn alongside
📜 Certificate of participation (if you attend at least 7 of 9 sessions)
Who is this course for?
This course can be especially supportive if you…
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Feel stressed, rushed, or often on autopilot.
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Notice that, like many of us, you sometimes turn to food, wine, or constant busyness to cope with stress — and that’s completely human, it happens to us all.
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Want healthier, kinder ways of meeting life’s challenges.
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Are seeking balance while juggling work, family, and responsibilities.
👉 You don’t need prior experience with mindfulness — beginners are welcome.
👩🏻🏫 Meet your teacher
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’ve just completed my final year project for a Master’s in Teaching Mindfulness at Bangor University, in Wales. 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.
Is this course for everyone?
As a teacher trained in Trauma-Sensitive Mindfulness, I make sure practices are always offered with choice, grounding, and kindness. Most people find mindfulness safe and supportive, but it’s not always the right fit for every situation.
In this course you’ll always be invited to practise in ways that feel right for you:
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Eyes open or closed.
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Breath, the contact of the feet on the ground, or sounds as anchors.
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Moving or still.
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Your own pace, with breaks whenever you need.
Inclusion and accessibility
Mindfulness for well-being welcomes people of all backgrounds, identities, and life experiences. This course has been designed to be inclusive, trauma-sensitive, and accessible — recognising that mindfulness is a universal capacity expressed in many different ways. You’re encouraged to listen to your own needs and to explore practice at your own pace.
➡️ If you have specific accessibility or learning needs, please let me know before the course begins so I can offer the most supportive experience possible.
🌟 Frequently Asked Questions (FAQs)
⚪️ Do I need previous experience? No. This course is suitable for beginners as well as those with some prior mindfulness experience. If you’re completely new, you might prefer starting with the 3-week Introducing Mindfulness course. That said, many beginners start here and do just fine.
⚪️ What's the time commitment? The course runs for 8 weeks, with weekly online sessions of 2h15 each, plus one half-day online retreat. Between sessions, you’ll be invited to practise at home most days, ideally for 30–40 minutes, using guided audio practices and simple ways of weaving mindfulness into daily life.
⚪️ Is there home practice? Yes. Home practice is a key part of the course. People usually notice the most benefit when they engage regularly with the guided practices and bring mindfulness into everyday activities. It’s not about doing it perfectly — it’s about exploring what feels possible in your own life.
⚪️ 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.
⚪️ 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 week, you’ll still have your workbook and guided audio practices to keep practising at home.
⚪️ 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.
What people say about this course
Here are some reflections from past participants:
“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
What's your next step?
Whether this is your first step into mindfulness or you’ve practised before, this course offers a safe and supportive space to explore.
🎧 Want a taste right now? Try this short guided practice with me: the 3-step breathing space.