The mindfulness training programme

In-House Training Courses > The Mindfulness Training Programme

Mindfulness provides us with a scientifically researched approach to managing stress, cultivating clarity and focus, improving relationships and increasing our personal effectiveness thereby improving the quality of our work/life balance.

Course Context

This 16-hour programme, which can be delivered at times to suit your organisation, enables delegates to develop a core, sustainable mindfulness practice.

Mindfulness is a life skill which can deepen our sense of well-being. It is a way of paying attention to, and seeing clearly whatever is happening in our present moment experience. It teaches us to live in the present, and develop a strong sense of personal awareness and resilience rather than operating from an ‘automatic pilot’ in which we are constantly reacting to people and events.

Learning to be mindful will not eliminate all life’s pressures, but it can help us respond to them in a calmer way that benefits us.

The “Mindful Nation UK” report reviews the scientific evidence and best practice in Mindfulness.

  • Programme duration: a standard Mindfulness Programme consists of approximately 16 hours of tutor-led delivery. This allows delegates the time to embed the key mindfulness techniques into their daily lives and develop a core, sustainable mindfulness practice. The programme can be delivered flexibly with the frequency of sessions and their length agreed with the group.
  • Capacity: 12 recommended for optimum results
  • Availability: All of our in-house courses are delivered by our UK wide network of trainers

Who Is It For?

Mindfulness is suitable for anyone in an organisation who wishes to enhance their personal effectiveness and general sense of wellbeing.

A testimonial following attendance at a Mindfulness Training Workshop:


"Can we have more please!  Wish I had done this course sooner - much appreciated from a personal & professional level."

Key Benefits - Individual

  • Reduces stress and creates higher levels of well-being
  • Changes our brain waves, leading to improved cognitive flexibility and creativity
  • Increases personal awareness which enhances emotional regulation
  • Greater compassion for self and others; enhanced empathy for others
  • Increases concentration and reduces distraction
  • Induces calmness and peacefulness in difficult situations
  • Increases serotonin levels which influence mood and behaviour. Low serotonin is associated with depression, headaches and insomnia
  • Leads to greater tolerance and increases personal resilience
  • Reduces insomnia
  • Increases blood flow and slows heart rate
  • Helps to manage pain

Key Benefits - Organisational

  • Improves cognitive flexibility and ability to focus
  • Improves concentration and creativity
  • Reduced cost of staff absenteeism from stress, illness and injury
  • Enhances employee job satisfaction
  • Improves productivity and overall organisational culture
  • Increases employee engagement
  • Enhances client and employer/employee relationships

Programme Content

Indicative programme content for 8 x 2 hours weekly sessions

Week 1 – Intention & Motivation

  • What is Mindfulness
  • Understanding the benefits of Mindfulness
  • The importance of intention and motivation
  • Beginning to settle the mind

Week 2 – Connecting with our Body

  • The power of embodiment and being attuned to our body
  • The Body Scan
  • The importance of kindness and how it fits with Mindfulness
  • The practice of kindness

Week 3 – Settling, Grounding, Resting, Support

  • Full mindfulness meditation
  • The practice of settling, grounding, resting and support
  • The pleasant events diary
  • The benefits of acceptance

Week 4 – Distraction

  • How to work with distraction
  • Walking meditation
  • Using sound as support
  • Mid way reflection

Week 5 – Understanding the Undercurrent

  • What is the undercurrent?
  • Working with the undercurrent
  • Introducing loving kindness
  • Loving kindness practice

Week 6 – Working with the Observer

  • What is the observer?
  • Working with the undercurrent and the observer
  • Demands and resources – how do we manage them
  • Circle of allies practice

Week 7 – Self Acceptance

  • Untwist your thinking
  • Compassion and self-compassion
  • The Self Compassion break
  • Review of core practices

Week 8 – Living a Mindful Life

  • Recap of formal and informal practices
  • Renewing our intention and motivation
  • Building our Mindfulness practice at work and home
  • Final course review

Related Training Courses

Introduction to Mindfulness

This 90-minute course is for those who find juggling multiple daily demands can leave them feeling a bit frazzled. The session equips participants with powerful tools that enable them to de-activate stress and respond to pressure in a calm and positive fashion. A handout outlining all the exercises practised during the session together with suggested resources for exploring the topic more deeply is provided.

Read more

Mindfulness Training for Performance and Wellbeing

Historically, mindfulness brought benefits to many individuals but is now increasingly being used by organisations to improve employee performance and well-being. This 1-day course introduces participants to the practice of mindfulness, provides teaching in the core mindfulness practices and supports the cultivation of a more mindful approach to life and work.

Read more

Developing Personal Resilience

Delegates are introduced to skills which will increase their confidence when facing the pressures and difficulties of today's challenging workplace.  A highly interactive course which includes a variety of tools and exercises.

Read more

Find out more


Please get in touch with us if you have any questions. 

We are always happy to talk about our courses and help you to work out the best match for your requirements.


"The quality of the training has been fantastic and our employees are really engaging with the trainer and getting something out of it. Also In Equilibrium makes the whole process very easy to arrange."

— Employee Engagement & Wellbeing Officer, Sophie Holland

"We wanted to provide a course that taught useful and practical coping strategies that our members could put into place straight away. In Equilibrium’s experience showed us that they could provide this, and they tailored the course perfectly."

— The Association of Electoral Administrators

"In-Equilibrium recently presented Mental Health Awareness to Managers in all of our area offices. The training was really well received and all of the trainers were praised for their in-depth knowledge and understanding."


— Roger Bullivant Limited

"The training was very well received by staff who now all intend to implement the session’s practical tips and techniques into their existing roles. A large proportion of the staff rated the facilitator and their delivery as excellent and their only recommendation was for a further and longer session!"

— Leeds City College

Recent articles on our blog....

Three women sitting around a brown wooden conference table with a laptop, two looking up and across the room, one looking away.

The crucial role of active bystanders in the workplace

A look at Active Bystander training and how it can help individuals challenge unacceptable behaviour in the workplace, helping to create a healthier and more inclusive work environment free from behaviour that causes discomfort or distress.
Read More
A plate with 3 prettily decorated individual apple pies with a further one sitting on a tiny plate in the foreground.

They may not be apple or key lime, but Ted Pies can really help your communication skills

In this article, we include a visual illustrating what the acronym Ted Pies stands for and look at how it can be used to benefit workplace wellbeing.
Read More
The word newsletter printed on white paper inserted into a selection of brightly coloured envelopes

Winter newsletter has tips to boost workplace wellbeing

The latest edition of our quarterly newsletter aims to boost workplace wellbeing with tips, resources and a story to warm your heart.
Read More

Our purpose is to provide training and consultancy services to enhance resilience, health and wellbeing in the workplace.


Differentiation is one of the most strategic and tactical activities in which companies most constantly engage


It's natural to have questions about training and how it fits with your organisation. Our FAQs can help you find out more.


View case studies for some of the in-house training courses we have delivered to different types of organisations across the UK.