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The Mindfulness Training Programme

Mindfulness 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.

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.

Who Is It For?

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

Programme duration
A standard Mindfulness course 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 16 hours can be delivered in any of the following ways:

  • 8 x 2 hours, weekly sessions
  • 6 x 3 hour, weekly sessions (including a short break)
  • 4 x 4 hour, fortnightly sessions (including a longer break)
  • 4 x 4 hour, monthly sessions (including a longer break)

The courses can be delivered at a time suitable for delegates.


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

Optional Follow-up emails

To help embed the knowledge learned on the day we can provide delegates with follow-up emails revisiting the areas covered on the programme and signposting where to find further information and resources.

Further Reading

Contact us about this course

Discuss aspects of this course with us

Discuss aspects of this course with us

If you would like to discuss any aspect of this training course please contact Alastair Taylor on Tel: 0131 476 5027 or e-mail: [email protected]

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Similar Courses

What people say about In Equilibrium

Comments from delegates 2015 – An Introduction to Mindfulness Training

“I will use the techniques to introduce mindfulness into my daily routine. Recommend highly this workshop to others”
“This workshop cannot be too highly recommended.”

Feedback from our one-day Mindfulness training course

“I am pleased and surprised my company are enlightened enough to run this training. I think it should be on every school curriculum and in our working schedule. I would recommend it for everyone.”

Hints & Tips

Hints & Tips

We have a wide range of handy hints and tips for managing stress, developing resilience.

Resources for Managers

Resources for Managers

A selection of resources designed with the role of the manager in mind.

Customer Comments

Customer Comments

See our customers' comments after attending our training courses.

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