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5-Week Introduction to Mindfulness


Online Mindfulness Meditation for Beginners

Start date:  Wednesday 16th September, 2020 at 6:00pm BST

Learn practices to help you make conscious choices, understand your thoughts and emotions and take control of your life.

  • 5-Weeks of online mindfulness teaching.

90-minute live sessions each week.

  • Expert Tutor.

The course is designed by certified Mindfulness skills trainer, Bernadette Dijkhuizen-Keogh who has over 20-year's experience. 

  • Cope better with stress. Calm the mind.

Recordings, workbooks and notes to support the development of your mindfulness practice.

Start date: Wednesday 16th September, 2020 at 6:00pm BST

Programme Benefits

The 5-Week Introduction to Mindfulness programme includes:

5 x weekly online classes

90-minute live sessions via Zoom with a maximum group of 6 participants. You can safely learn from the comfort of your own home.


Unlike apps and videos, the live sessions allow you to interact with your expert tutor allowing you to ask questions or discuss concerns regarding your progress.

Home Practice Support

Guided meditation recordings to support home practice.

Programme Materials

Weekly course workbooks and notes. Plus extra support material like videos and articles between sessions.

Daily Support

Daily email inspiration throughout the course.

Free Extra

30-day Self-compassion email course.

Beginner's Mindfulness Class Modules

The classes will include some theory, but are mainly focused on the mindfulness practice, where the real benefits are found. This will include formal practice (ie meditation) and informal practice (eg mindful eating, mindful movement, mindful communication).

Week 1:

Here and Now

Waking up to the present moment through our body and senses; shifting out of automatic pilot.

You will learn:

  • What mindfulness is and the qualities of mindful awareness

  • The positive impact of mindfulness on the brain (neuroplasticity)

  • How to start a daily practice

Meditations: The body scan; mindful eating; humming meditation

Week 2:

Thoughts are not facts

Learning the practice of mindfulness of mind and how we can engage in more skillful thinking.

You will learn:

  • How to gently and kindly observe thoughts

  • About the brains negativity bias

  • How to “take in the good” – the practice of gratitude

Meditations: Mindfulness of breathing, Sounds & Thoughts, Walking meditation 

Week 3:

Mindfulness of Emotions

Becoming aware and more accepting of our full range of emotions and understanding the link between thoughts, the body and emotions.

You will learn:

  • How emotions manifest and how to tune in to emotions

  • About the relationship between emotions & thoughts (the double arrow sutra)

  • How to recognise, accept, calm and investigate emotions

Meditations: Body awareness; Soften, Sooth, Allow; 3-step Breathing Space

Week 4:

Self Care and Compassion

Powerful tools to help us care for ourselves and others in times of stress and discomfort and how we can take mindful action to alleviate suffering.

You will learn:

  • How to care for yourself in times of stress  

  • How to take a kinder more motivating tone with yourself

  • How to connect with others and deal with difficult people

  • Tips to continue your practice

Meditations: Body appreciation scan; Self-compassion meditation; Compassion meditation

Week 5:

Mindful Communication

During this session we'll focus on mindful communication and compassion for others. 

Mindfulness Overvew

5-Week Introduction to Mindfulness Course


Early bird offer: £150

If booking by 9th September.

Professionally guided and facilitated programme.


The benefits of Mindfulness are far reaching and scientifically researched. They include:

  • A reduction in worry, anxiety & impulsivity

  • An increase in optimism, relaxation & awareness

  • An increase in mental strength & focus

  • Improvement in cognitive skills & creative thinking

  • Improvement in decision making & problem solving

  • Enhanced immune system & energy levels

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Sign-up Form


Place your order now for only £150

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Programme Tutor: Bernadette Dijkhuizen-Keogh

Certified Mindfulness Skills teacher with 20 years experience.

Having worked for years in highly pressurised corporate business roles, Berndadette now brings her life experiences to her mindfulness teaching, allowing her to connect with the issues that people are facing and to work on practical solutions through mindful living.

Bernadette is a certified Mindfulness Skills teacher and has been practising mindfulness and meditation for over 20 years in various traditions. 

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About Bernadette

Do I need to have experience of mindfulness to do this course?

No previous experience is necessary, this course is for beginners.

Do I need a meditation cushion or any special equipment to attend the course?

No special equipment is required.  You will just need a chair (such as a dining chair) and a space where you will not be disturbed for the duration of the sessions.


How do I access the Masterclasses?
The 90-minute class will be delivered once a week via Zoom. Once you have signed up to the programme you will be sent the access code. If you cannot make the live class, you will be emailed the recorded session (sessions recorded with the permission of other attendees).  You can access Zoom through desktop, laptop, mobile phone or tablet.  You are recommended to download the app prior to the first session.

How much time will I need to dedicate to the programme?
There are five x 90 minute masterclasses (90 min x once a week) as well as home practice which will take 10-25 minutes a day between sessions. 


I have a mental health condition, can I still attend the course?

Mindfulness is not a therapy and we will not be addressing mental health challenges in this course.  If you are seeing a mental health practitioner we recommend that you let them know of your intention to attend the course. 

What if I don't like the class? What are the cancellation terms?

We offer a full refund on any courses you are not satisfied with. 

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