An Introduction to Mindfulness and Meditation 4-week course. Each class is one hour, once per week. This course is practical, non-religious and designed for beginners. The course includes

• 4 classes with an experienced mindfulness trainer
• 4-week subscription to the full version of the CALM app
• Downloadable guided mindfulness meditations for you to keep
• A 45-page guidebook

“Using mindfulness to help me better manage unrelenting anxiety, obsessive worrying & sadness. I have found that using the apps is helpful when having a stressful day, & I intend to keep practicing daily. Thank you.” — Cecily Wilson

Mindfulness means “paying attention in a particular way; On purpose, in the present moment, and non-judgmentally.” — Jon Kabat Zinn (Professor of Medicine Emeritus Stress Reduction Clinic and the Centre for Mindfulness in Medicine).

The benefits of regular mindfulness are…

✔ Reduced stress and anxiety

✔ Improved sleeping patterns

✔ Less self-judgement and more self-acceptance

✔ Greater feelings of joy and freedom

✔ Improved mental health

✔ Effective ways to work with difficult thoughts and emotions

“Mental Health Foundation mental health promoter Grant Rix says mindfulness has been shown to benefit our brains to such an extent that we can feel calmer, more aware, have an increased ability to focus and concentrate, remember things better and feel happier.” — NZ Mental Health Foundation Press Release July 2012

✔ Full length 4-week course so you can practise and report back.

✔ No risk money-back guarantee; if you attend all the classes and don’t feel you have received any benefit get your money back.

✔ Includes 4-week subscription to the premium version of the CALM mindfulness and meditation app.

✔ New Zealand’s number one mindfulness course.

✔ Exclusive 45-page guidebook including weekly assignments, indepth articles and a reading list.

✔ Over 15 guided downloadable guided meditations for you to keep.

✔ No religion. No dogma. No funny positions. Practical and non-religious course.

✔ Designed for absolute beginners

Week 1: What is Mindfulness?

• What mindfulness is
• The benefits of mindfulness and meditation
• Guided body scan mindfulness meditation.

Week 2: Working with the Mind

• Why thinking can be problematical
• Practical ways to work with difficult thoughts
• Self-judgement and how to intervene
• Guided mindfulness meditation — counting the breath.

Week 3: Working with Emotions

• What are emotions?
• Learning to feel emotions
• The RAIN method
• Non-judgement and acceptance
• Guided mindfulness meditation on feelings.

Week 4: Radical Acceptance

• What it means to be present
• How "wanting things to be different" causes stress
• Developing wisdom and insight
• Authentic self-compassion
• Open awareness guided mindfulness meditation
• Next steps.

YOUR FACILITATOR IS SUSAN MANNING

Susan is a passionate mindfulness facilitator and coach. She offers a stimulating approach to bring mindfulness to life and accessible to people ready for change.

Mindfulness has been central to Susan’s approach to life over the past four years — reconnecting with her interest in meditation and personal growth while navigating great change. Experiencing the impact of mindfulness first-hand Susan wanted to bring this forth for others, clearly seeing the powerful application for both personal and business growth.

Susan is the Founder of Mindful People, a company focussed on optimising individual and organisational effectiveness using mindfulness approaches. Her corporate, entrepreneurial and personal experience positions her well to inspire and support leaders, small business owners and business start-ups in navigating growth and change. She also works with individuals navigating or wanting change in their lives, offering a range of courses including the 8-week MBSR programme, the most globally recognised, evidence-based mindfulness programme.

Her extensive background spans 25+ years in roles including training, human resources, senior leadership, organisational development, teaching and business start-ups. She has a Human Resources degree and Teaching degree (UK) and is currently completing a Diploma in Psychology. Susan is a Professional Member of the Human Resources Institute of New Zealand (HRINZ) and is a Chartered Member of Personnel & Development (CIPD, UK).

Susan is a trained meditation and mindfulness teacher. She has completed Level 1 Mindfulness Based Stress Reduction (MBSR) teacher training through Mindfulness Training Institute – Australia-New Zealand. Susan teaches from her own experience, gained through her own daily practice and regular attendance at seven-day silent retreats.

Susan moved to Napier eight years ago from Auckland. Originally from the UK, Susan now thrives on life in the sunny Hawkes Bay along with her husband and twins.

Mindfulness Works is the largest mindfulness training organisation in New Zealand. Over 15,000 people have completed the Mindfulness Works Introduction to Mindfulness and Meditation 4-week course

Mindfulness Works is committed to:

• Providing accessible and affordable mindfulness courses.
• Offering a diverse range of experienced and skilled mindfulness trainers.
• Providing courses in a practical format with exceptional supporting resources.
• Improving the mental health of all of us and fostering self-love in all.
• Supporting our facilitators with options for further professional development.