The 8-Week Mindfulness Now Course
Life can be fast, noisy, and overwhelming and it’s very easy to find yourself running on autopilot, caught in the process of doing, disconnected from even realising how you really feel. The Mindfulness Now course offers a pause. A gentle space to slow down, breathe, and come back to yourself, whenever and wherever you need to.
The Mindfulness Now program blends two of the most trusted and researched mindfulness-based approaches:
Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT).
They’re backed by decades of research and more importantly, by lived experience.
Originally developed for people living with chronic stress, pain, and recurring low mood, these approaches are now widely recommended by doctors, therapists, and mental health professionals across the world.
Decades of research now show that mindfulness can help reduce anxiety, improve emotional regulation and support a greater sense of wellbeing.
It’s not just calming, it’s evidence based and deeply transformative and applied to all aspects of our lives can be transformative.
-
This is a gentle, evidence-based mindfulness course that draws from MBSR (Mindfulness-Based Stress Reduction) and MBCT (Mindfulness-Based Cognitive Therapy).
It's an 8-week journey to help you feel more present, grounded, and able to meet life’s challenges with clarity and care.
Each week includes guided mindfulness practices, reflection, and support in applying what you learn to everyday life.
-
Weekly sessions (online or in person).
Gentle guided meditations, mindful movement, and breathing practices and insights into mindfulness.
A safe space for reflection, sharing (only if you wish), and learning.
Weekly themes that build on one another.
Simple practices to carry into your day-to-day life.
Email or in-session handouts, reflections, and recorded practices
Ongoing encouragement and compassionate guidance
There’s time to explore your experience, ask questions, and learn how to integrate mindfulness into daily routines.
You’ll also receive practices and reflections to try at home during the week.
No special experience is needed.
You don’t need to sit cross-legged or clear your mind. This is mindfulness for real life, messy, beautiful, and everything in between.
-
Yes, absolutely.
No previous experience is needed.
Whether you’re brand new to mindfulness or looking to reconnect with your practice, this course is welcoming, supportive, and accessible.
-
That’s completely okay, we get it .. you don’t need to sit still or crossed legged!
Mindfulness isn’t about getting it “right.” Many people feel distracted, fidgety, or restless, especially at the start.
We work gently and gradually, offering supportive options and adaptations.
The course is designed to meet you where you are, not where you think you should or need to be.
-
Yes.
The course is taught with a trauma-sensitive approach. You’re always in control of how much you share, how deeply you engage, and what feels safe for your body and mind. Practices are invitational, and you’ll be offered choices throughout.
This is a safe and confidential space.
-
They are qualities we explore throughout the course that help strengthen your practice and support a healthier way of relating to yourself and the world.
We look at these as the Pillars of Mindfulness Practices and include; Non-Judging Patience Beginners Mind Trust Non-Striving Acceptance Letting Go Gratitude Generosity
You’ll begin to notice how they naturally unfold in your life with practice and once you start practicing one it will lead into another. It’s a beautiful symbiotic process.
-
It’s ideal to attend all sessions, but life happens. If you miss a live session, you’ll still receive the week’s resources, practices, and reflection prompts, so you can stay connected to the journey.
-
Just yourself.
Wear something comfortable and bring a notebook if you’d like to jot things down. All materials and guided audio practices will be provided as part of the course along with a working journal.
-
You can reserve your place through our website or get in touch directly at Courses. Spaces are limited to keep the group small and supportive, so early booking is recommended.
At Dhama Sun, we also honour the reality that many of us carry stress or trauma in the body and mind. Our approach is trauma sensitive, meaning we move gently, offer choice, and never push you beyond what feels safe. You're in charge of your own pace, always.
Each week we gather to explore mindfulness practices that help you feel calmer, clearer, and more connected. Through guided meditations and simple everyday practices, you’ll begin to notice your patterns, create more space to respond (rather than react), and reconnect with a sense of grounded presence.
Along the way, we explore the 9 attitudes of mindfulness, qualities like patience, trust, and letting go, that support real and lasting change. These aren’t just ideas to learn about; they’re ways of being that unfold through practice, and they offer something truly meaningful to carry with you far beyond the course.
Throughout the course, you’ll learn how to weave mindfulness into the everyday moments, from brushing your teeth to drinking tea, walking, speaking, or simply pausing before reacting.
The practices are designed to be accessible and supportive, no matter your background or experience.
This is mindfulness for real life, imperfect, beautiful, and everything in between.
