Mindfulness is the purposeful practice of exercising attention, resilience, and mental strength to remain in the present with a curious and receptive mindset. This five-week course covers various techniques to support you in building your own mindfulness toolbelt. You will experience and explore a variety of practices, ultimately discovering which best suit your personality and which work best for you at different times. The sessions are very practical, with participants able to incorporate the exercises into their lives immediately.

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Are you facing a major change in your life?

Do you have an idea on how to improve your community or the world?

Wanting to know more about yourself and others to be a better citizen of the world?

Join us at the intro session to explore the nuances of heroism and prepare for your own heroic journeys.

  • What makes a hero?
  • How can we train heroes?
  • How do we build self-awareness and insight?
  • How do we prepare for heroic adventures?
  • How do we build the right mindsets for action?
  • How do we overcome the bystander effect?
  • How can mindfulness help us to be more present and aware of opportunities for action?

Note: this session includes an overview of heroism and mindfulness.

Awareness of the breath is a core practice underlying meditation and mindfulness. Understanding our thoughts and emotions can be difficult without having first worked on our ability to maintain attention. Utilising the breath to practice mindful observation can be thought of as a practice that strengthens focused, sustained attention.

In the first session, you will learn the fundamental practice of mindfulness and breathing exercises. This enables you to take a step back from your mental processes and begin to observe them. Many do not realise how often we get caught up in, and believe, everything our minds tell us. Mindfulness is the practice of learning to take a step back and observe this mind-chatter in a comfortable and empowered way. This is the first stage in developing resilience, effectiveness, flexibility, and sustained attention.



Our second module focuses on using the mind to your advantage in day-to-day life. Thinking is an integral part of what it means to be human, and while we do not wish to stop the mind, a distracted and harried mind is not productive. The mind’s tendency to overthink burns energy unnecessarily. Many can relate to the feeling of exhaustion that accompanies excessive anxiety and worry. While nervousness, anger, and sadness have a place in a full life, constant and unnecessary rumination has been shown to be a significant contributor to anxiety and depression. In this module you will learn how to use personally meaningful phrases and ideas as a tool to focus your mind, interrupting the habit of unnecessary, circular thinking.

In the fourth session we build upon everything we’ve learned thus far and start to actively investigate and inquire into our experience. Through the course participants will have learned to tune into their mind, emotions, and bodies and can now start to use these practices as a framework for self-discovery and insight. Through inquiry, participants will start to develop an understanding of the relationship between mental, emotional, and physical experiences, and how these relate to daily life. Inquiry helps develop wisdom, insight, and self-efficacy as it reveals the answers to most daily problems can be solved by turning within and becoming mindful of our experience.



In the third module we start to explore the body through the sensations we experience. Individuals are often surprised by the sensations they notice when they start to pay attention to the body in a mindful way. We will explore the relationship between the mental, emotional, and physical aspects of our lives. The session will include walking around the room, becoming mindful of our experience as we move our bodies and interact with others. Learning to become mindful of our physical bodies enables us to connect with, understand, and develop healthy relationships between our mental, physical, and emotional experiences.

In this session, participants engages in an open discussion about the Introduction to Mindfulness course. With an emphasis on the importance of following what feels right for each individual, we review the four core mindfulness practices and reflect on what we have learned and how our experience has developed throughout the course. Personal reflection is invited from participants for an engaging, open, and respectful discussion, followed by guided practice.




  • Introduction to all four topics
    • Hero’s Journey
    • Mindset
    • Mindfulness
    • Social Resilience
  • Access to Hero Spot (online resources and community)


  • In-depth exploration of all four topics
    • Hero’s Journey
    • Mindset
    • Mindfulness
    • Social Resilience
  • Guided implementation planning
  • Access to Hero Spot (online resources and community)


  • Consultation with training experts to create a program to suit your workplace or organization
  • Common requests include alterations to duration and/or materials
  • Ideal for schools, sporting teams and organisations with a professional development/training schedule
  • Access to HeroSpot (online resources and community)
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