Mindfulness
Gentle Mindfulness 8 week Course
Meditation practices to cultivate peace, joy and connection
This mindfulness course is an invitation to slow down, turn inward, and reconnect with what is already whole within you. In my experience—both personally and in my therapeutic work—mindfulness is not about forcing calm or emptying the mind, but about learning to relate to ourselves with greater presence, kindness, and understanding. From this gentle place, real healing can begin.
In this course, we will learn the basics of mindfulness and how to connect with our inner resources of peace, calm, and joy—how to make friends with our body, breath, mind, and feelings. We will explore how to rest in the present moment, touching into stillness and ease, and how to cultivate kindness toward ourselves, especially in moments of difficulty.
Through mindful awareness, we will also begin to heal attachment wounds, relational trauma, and other painful experiences by learning how to allow, let be, and gently let go of uncomfortable feelings—meeting them with compassion rather than resistance. This course is suitable whether you are new to mindfulness or looking to deepen an existing practice, and offers a safe, supportive space for growth and healing.
Course Details
Mondays 7pm to 8:15pm / 8 Sessions / Max 10 pax
Dates : 16.3 / 23.3 / 30.3 / 6.4 / 13.4 / 20.4 / 27.4 / 4.5
Location : Stillness for the Heart, 34 Boon Leat Terrace 05-21D
Price: SGD 380
Session Plan (8 weeks)
1) Connecting to the Body
Being kind to the Body - Connecting, attending to the body. In a guided body scan meditation we learn to systematically and gently move our awareness through our body, using mindfulness and kindness to allow tensions, pains and strains to relax and get at ease. Once familiar with this we can use the same technique to tend to our busy mind.
2) Learning to enjoy the Present Moment
This meditation invites you to bring your awareness fully into the present moment, simply resting and relaxing without trying to do anything at all. Like coming home after a long day, dropping onto the sofa and putting the phone aside, it offers a chance to let go and just be—often the simplest, yet hardest, thing for the mind to allow.
3) Making friends with the Breath
This breath meditation invites you to stay with the breath the way you would sit with a close friend—relaxed, content, and without the need to say or fix anything. You simply keep each other company, feeling accepted just as you are, resting quietly in the ease of being together.
4) Creating Joy considering others Kindness
Finding Joy in our meditation through connecting with others' kindness. This meditation begins by calming the mind through the breath or present-moment awareness, then gently reflects on the many ways our life is sustained by the kindness of others. The practice cultivates gratitude and a felt sense of connection and interdependence.
5) Creating Joy considering our own Kindness
Finding Joy in our meditation through re-connecting with to moments of genuine goodness in your life, especially when practice feels heavy or discouraging. Reconnecting with what you have done well can awaken warmth, confidence, and renewed energy, helping to soften states like low mood, fatigue, or self-doubt.
6) Self-Compassion: Accepting Difficult Feelings
This meditation offers a gentle, structured way to meet difficult emotions using the RAIN approach—Recognise, Allow, Investigate, and Nurture. By turning toward feelings with curiosity and kindness rather than pushing them away, the practice supports emotional regulation, reduces reactivity, and helps restore a sense of safety and care within ourselves.
7) Accepting Difficult or traumatic Experiences
This meditation uses compassion and loving-kindness to gently approach difficult or traumatic experiences by inviting rejected, hurt parts of ourselves back into the heart. Through “opening the door of the heart” and offering a safe, welcoming presence, the practice supports integration and a sense of inner safety—allowing what was once painful to soften and transform.
8) Creating Joy by resting in a Peaceful Place
Peaceful Place is a guided meditation where you gently recall a joyful, peaceful place or moment from your past, allowing the body to relax and the nervous system to settle. By vividly remembering the details and then bringing that felt sense of peace into the present moment, the meditation helps re-establish calm, safety, and emotional balance here and now.
Facilitators
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Oliver Ackermann
Psychotherapist / Addiction Counsellor / Mindfulness Coach
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Sofia Tian
Psychotherapist / Addiction Counsellor / Mindfulness Coach
