Mindfulness and Resilience Course UK
An exclusive programme designed based on the nine attitudes of mindfulness and mindful movement—10 sessions, one hour each.
This Mindfulness and Resilience Course UK is ideal for developing resilience techniques and applying them practically in daily life, in both personal and professional contexts.
What Mindfulness and Resilience Course UK includes
10 sessions of 60 minutes each, which you can complete at a time and day that suits you.
Initial and final assessments to measure the development of your mindfulness and resilience level.
Simple theory and guided practices.
Mindfulness tools for daily practice.
Useful philosophical quotes.
Reflection exercises to help you develop self-awareness.
Practical techniques for managing stress and anxiety, and improving concentration.
Multiple-choice quizzes at the end of each session to reinforce learning and ensure understanding of the material.
Why join Mindfulness and Resilience Course UK?
The Mindfulness and Resilience Course UK is based on the nine attitudes of mindfulness and a mindful movement session.
The nine attitudes of mindfulness, defined by Jon Kabat-Zinn (founder of the Mindfulness-Based Stress Reduction—MBSR—program), are fundamental mental habits that transform the way we experience life and reduce stress.
The nine attitudes of Mindfulness and their benefits:
Non-striving (Not struggling): Letting go of the need to achieve a specific result during practice. It helps you simply be rather than constantly doing.
Acceptance: Seeing reality exactly as it is in this precise moment, without fighting against it. It is a vital first step toward healing and change.
Letting go: Releasing control over thoughts, ideas, and desires. It prevents you from clinging to pain or expectations.
Trust: Believing in yourself and the natural wisdom of your own body. It builds the confidence to face daily challenges.
Gratitude: Noticing and appreciating even the smallest gifts of the present moment. It shifts your focus from what you lack to what you already have.
Beginner’s mind: Looking at things as if for the first time. It prevents you from slipping into mental autopilot.
Non-judgment: Observing your thoughts and emotions impartially. It stops you from labeling your experiences as good or bad.
Patience: Understanding and accepting that things unfold at their own pace. It helps you remain calm when life feels slow or difficult.
Generosity: Offering your time, presence, or kindness to yourself and others. It connects you deeply with the people around you.
And finally, Mindfulness of Movement:
Mindfulness of Movement actively unites body and mind to release accumulated stress and halt mental rumination. It also trains you to remain calm and present during any activity in your daily life.
Why are they important?
Together, the nine attitudes and movement-based mindfulness act as fertile ground. They soften our reactions, reduce emotional suffering, and help us welcome each moment with openness and genuine compassion.
All of this fosters greater resilience and well-being, enabling us to face daily life with increased confidence and effectiveness.
Programme details
Here are the details of the content for the 10 sessions.
General Objective:
Develop robust resilience and sustainable well-being by integrating the nine attitudes of mindfulness and mindful movement, enabling participants to face daily life with greater serenity, confidence, and openness.
Specific Objectives:
Transforming mental patterns: Moving away from autopilot and rumination through training in impartial, mindful attention.
Reducing emotional reactivity: Learning to respond to stress with equanimity and compassion, rather than reacting impulsively.
Fostering self-care and self-confidence: Strengthening personal security and a positive connection with oneself and one's surroundings.
Integrating bodily wisdom: Using mindful movement as a way to release accumulated tension and connect body and mind in daily life.
What results and benefits are expected for the participant?
By the end of the program, participants are expected to have integrated practical tools and concrete attitudinal changes into their daily lives:
Greater emotional resilience: The ability to navigate difficult moments with calm, patience, and self-compassion.
Healthy stress management: Reduced mental fatigue through the release of expectations and the practice of letting go and non-striving.
Active presence: The ability to bring mindfulness to everyday activities (walking, working, interacting with others) by integrating "Mindfulness in Motion."
More conscious relationships: An openness to connecting with others generously and empathetically, free from labels or hasty judgements.
Appreciation of life: A shift in daily focus toward gratitude and curiosity (beginner's mind).
Contents:
Session 1 - Non-Striving
Welcome
Initial Mindfulness assessment
Exercise No. 1
Theoretical discussion on Mindfulness and the attitude of Non-Striving
The practice of Non-Striving at work and in daily life, and its benefits
Exercise No. 2
Exercise No. 3
Exercise No. 4
Home practice assignments
Session 6 - Beginner's mind
Introduction
Exercise No. 1
Reflections on the homework
Theoretical discussion on the "Beginner's Mind" attitude
Practicing "Beginner's Mind" at work and in daily life, and its benefits
Exercise No. 2
Exercise No. 3
Exercise No. 4
Home practice assignments
Session 2 - Acceptance
Introduction
Exercise No. 1
Reflections on the homework
Theoretical discussion on the attitude of Acceptance
The practice of Acceptance at work and in daily life, and its benefits
Exercise No. 2
Exercise No. 3
Exercise No. 4
Home practice assignments
Session 7 - Non-judgement
Introduction
Exercise No. 1
Reflections on the homework
Theoretical discussion on the attitude of Non-judgment
The practice of Non-judgment at work and in daily life, and its benefits
Exercise No. 2
Exercise No. 3
Home practice assignments
Session 5 - Gratitude
Introduction
Exercise No. 1
Reflections on the homework
Theoretical discussion on the attitude of gratitude
The practice of trust in work and daily life, and its benefits
Exercise No. 2
Exercise No. 3
Exercise No. 4
Homework assignments
Session 10 - Mindfulness of Movement
Introduction
Exercise No. 1
Reflections on the homework
Theoretical discussion on Movement Mindfulness
The practice of Movement Mindfulness at work and in daily life, and its benefits
Exercise No. 2
Exercise No. 3
Home practice assignments
Session 3 - Letting go
Introduction
Exercise No. 1
Reflections on the homework
Theoretical discussion on the attitude of Letting go
The practice of Letting go at work and in daily life, and its benefits
Exercise No. 2
Exercise No. 3
Exercise No. 4
Homework assignments
Session 4 - Trust
Introduction
Exercise No. 1
Reflections on the homework assignment
Theoretical discussion on the attitude of trust
Practicing trust at work and in daily life, and its benefits
Exercise No. 2
Exercise No. 3
Exercise No. 4
Exercise No. 5
Home practice assignments
Session 8 - Patience
Introduction
Exercise No. 1
Reflections on the homework
Theoretical discussion on the attitude of patience
The practice of patience at work and in daily life, and its benefits
Exercise No. 2
Exercise No. 3
Homework assignments
Session 9 - Generosity
Introduction
Exercise No. 1
Reflections on the homework
Theoretical discussion on the attitude of generosity
The practice of generosity at work and in daily life, and its benefits
Exercise No. 2
Exercise No. 3
Home practice assignments
Frequently Asked Questions about Mindfulness and Resilience Course UK
1. What is Mindfulness and Resilience Course UK?
The 10-Week Mindfulness and Resilience Course UK is a structured, evidence-based course designed to help you lower stress, improve emotional regulation, and build long-term mental resilience. Grounded in Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT) principles, each weekly session combines guided meditation, personal reflection, and practical tools tailored for daily personal and professional life.
4. How can mindfulness training help with stress, anxiety, and burnout?
Mindfulness training helps you break automatic stress reactions by training your mind to respond thoughtfully rather than react impulsively. Through targeted practices like non-striving, letting go, and mindful awareness, you learn to manage overwhelming thoughts, release physical tension, and regain clarity and focus during demanding situations.
2. How are the individual mindfulness sessions delivered?
Sessions are delivered pre-recorded on demand online via the Payhip platform. Each week features a dedicated 60 minute session focusing on key mindfulness attitudes—such as non-striving, acceptance, non-judgement, and mindful movement—along with custom audio recordings and micro exercises for daily home practice.
5. What makes this programme different from automated meditation apps?
Unlike generic, recorded apps, this programme provides tailored guidance with a certified UK College of Mindfulness Meditation practitioner. You receive personalised assessment, dedicated audio support, and continuous accountability designed specifically around your lifestyle and mental well-being goals.
3. Do I need previous meditation or mindfulness experience to join?
No prior experience is required. The programme is fully tailored to meet you where you are, whether you are completely new to mindfulness or seeking to deepen and sustain an existing practice. We track tangible growth by conducting individual assessments at both the start and conclusion of the course, allowing you to clearly measure your progress throughout your mindfulness journey.".
6. How do I get started or book a discovery consultation?
Getting started is simple. Click the button below to sign up or schedule a confidential 15-minute consultation here.. We will discuss your current challenges, answer any questions, and confirm if this 10-week journey is the right fit for you.
Here's what our participants say
"I really liked the techniques I learned to use in anxiety situations, whether for prevention or relief."
- Anonymous
"The topic is very interesting to apply to all aspects of life."
- Anonymous
”The mindfulness programme was very interesting because of the focus it places on patience and on how we can have a healthy conversation without letting things escalate by practising calmness."
- Anonymous
"One of the aspects of the program I liked most was that we carried out the exercises practically, rather than just sticking to the theory."
- Anonymous
Choose the plan that suits you best
This program is offered on a sliding scale and a trust-based system. Please pay what you can and what works best for you.
We offer special discounts and preferential rates for companies with more than 100 employees. Request a personalised quote here.
Accessible
£ 29
If you're a bit short on cash but still have the means to pay for it, here is an option at a much lower price.
VIP Client
£ 159
If you have the means to pay the full price for this program, please select this option.
Thank you so much for your support, which allows me to continue sharing these wonderful practices with a flexible pricing scale for everyone!
Middle Range
£ 59
If the full price is a bit beyond your budget, but you still want to support the time, effort, and energy that went into creating this course, this option is for you!
Contact Info:
Email: info@mindfulgisela.com
Tel.: +44 7438 498581
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