Mindfulness Classes
Mindfulness training for groups and individuals to reduce stress, build resilience, improve awareness, and develop a calmer relationship with everyday challenges.
Mindfulness Classes for Groups and Individuals in Hong Kong
Hong Kong asks a great deal of people. Long working hours, family responsibilities and a constant stream of demands leave many of us running on automatic, managing the next task while rarely noticing how we are. Over time that pace shows itself in tiredness, irritability, difficulty sleeping and a sense that life is passing without being fully lived.
Mindfulness training offers a practical way to change that relationship. Rather than removing pressure, it teaches you to recognise what happens in your mind and body under pressure, to step out of habitual reactions, and to choose a response with more awareness and more kindness towards yourself.
You can begin wherever suits you. Introducing Mindfulness offers a first experience of the practice across three sessions, and two established eight week programmes developed from research at the University of Oxford take the learning further: Finding Peace in a Frantic World, and Mindfulness Based Cognitive Therapy for Life, known as MBCT-L. All three are available as small groups and as individual training.
Group courses are taught in English. Individual training is available in English and Cantonese. Sessions take place in person in Central and online.
What the research shows
These courses come from a well studied tradition. A review of 49 studies of mindfulness based programmes with people who were not seeking treatment, covering 4,733 participants, found meaningful reductions in worry, rumination, stress, anxiety and low mood, alongside improvements in wellbeing and quality of life. A separate review of 35 workplace studies, covering 3,090 employees, reported reductions in stress, anxiety and burnout and improvements in wellbeing and performance.
Research describes what tends to happen across groups of people rather than what will happen for any one person, and the findings are strongest for those who attend the sessions and keep up the practice. I am happy to discuss what the evidence does and does not support before you decide.
Which course suits you
If you are simply curious and want to try the practice first, begin with Introducing Mindfulness. If you already know you want a full course with a manageable weekly commitment, Finding Peace in a Frantic World is a good starting point. If you are ready for the full curriculum, or if low mood, anxiety or stress has been a recurring difficulty and you want a course with a clinical heritage, MBCT-L is the stronger choice. Many people take the introductory course first and continue with MBCT-L later.
Introducing Mindfulness
A gentle first step for those curious about mindfulness, offering practical tools and an opportunity to experience awareness before committing to a longer course.
Finding Peace in a Frantic World
A structured mindfulness programme for building awareness, developing practical skills, and managing everyday stress with greater balance.
Mindfulness Based Cognitive Therapy for Life (MBCT-L)
A complete mindfulness curriculum supporting deeper practice, emotional balance, resilience, and a healthier relationship with thoughts and feelings.
We can discuss your circumstances, your available time and what you hope to gain, and decide together which course fits. If your needs would be better met by individual counselling, I will say so.
Programme Details &
What to Expect
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This three-session Oxford Mindfulness introductory course follows the framework of the original eight-session Mindfulness-Based Cognitive Therapy programme.
The sessions build on one another:
• Paying attention with curiosity and care: Practise bringing deliberate, friendly attention to experience through the body scan and noticing what is going well.
• Learning new ways of being: Explore the difference between thinking through life and experiencing it directly. Learn the three-step breathing space, a brief practice for anywhere.
• Responding rather than reacting: Notice the moment before a reaction and use that pause to choose a response, including deliberate action through an adapted breathing space.
Structure
• Format: Three weekly sessions or scheduled to suit you.
• Home practice: About 10 minutes daily with guided recordings, plus brief everyday practices.
• Suitable for: Anyone curious about mindfulness, including parents, working adults, and teams seeking an introduction before making a further commitment.
• Delivery: Small groups or individuals, in person in Central or online. Suitable as a staff introduction for workplaces and schools.
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Finding Peace in a Frantic World is an accessible mindfulness course based on the book by Professor Mark Williams and Dr Danny Penman. Developed from Mindfulness-Based Cognitive Therapy, it teaches core skills for busy schedules.
Ideal for mindfulness beginners and those seeking more structure than an app or book, the course runs for 6-8 sessions of 75–90 minutes. Topics include waking up to life, focusing a scattered mind, relating differently to thoughts and worries, practising kindness, and exploring what nourishes you.
Sessions combine guided meditation, discussion of weekly experiences, and a review of home practice. Recordings and written materials support practice between sessions.
• Format: 8 weekly 75–90-minute sessions, or a 6-week option is available.
• Home practice: 20–45 minutes daily, with guided recordings.
• Suitable for: Adults new to mindfulness, seeking a gentler course, or wanting a refresher.
• Delivery: Small groups or individual training, in person in Central or online.
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MBCT-L is the full Oxford curriculum, adapted from an approach developed to prevent recurrent depression. It is open to anyone seeking greater balance, whether or not they are currently struggling.
This skills-based course is not group therapy. You learn to notice thoughts, emotions, bodily sensations and impulses; steady a scattered mind; and meet difficulty with curiosity and kindness rather than resistance. It also supports wellbeing by helping you notice contentment, gratitude and joy, and engage with what matters most.
Across eight weeks, expect about 30 minutes of daily practice. Guided recordings build gradually, and we discuss what feels realistic before you begin. The course is for those seeking a lasting mindfulness practice, not a short-term intervention.
• Format: Eight weekly 2-hour-15-minute sessions and one longer guided-practice day.
• Home practice: About 30 minutes daily, building gradually.
• Suitable for: Adults seeking the full curriculum, including those managing recurrent low mood, stress or anxiety, and graduates of introductory courses.
• Delivery: Small-group or individual training, in person in Central or online.
Group courses
Groups are kept small so that everyone can take part in discussion and receive attention from the teacher. Learning alongside others is part of the value: participants regularly find reassurance in discovering that their experience is widely shared, and the group provides a rhythm of accountability that supports daily practice.
Groups run several times a year, in person in Central and online. Please enquire for current dates.
Individual training
Individual training covers the same curriculum, adapted to you. It suits you if course dates do not fit your schedule, if you travel frequently, if you would rather not learn in a group, or if you want the material shaped around particular circumstances such as caring responsibilities, a demanding role or a specific health concern.
Sessions are arranged at times we agree, in person or online, and the pace can be adjusted where your circumstances require it, while keeping the structure that makes these courses effective.
Mindfulness for children and teenagers
I also teach mindfulness and emotional skills to children and teenagers, including Calm Kids Club, which combines art and mindfulness. These programmes use age appropriate language and activities rather than the adult curriculum.
Mindfulness in workplaces and schools
Both courses can be delivered to teams, and I regularly work with employers and international schools on wellbeing, resilience and professional development. Sessions can be arranged as a full eight week course, a shorter series, or a single talk or workshop.
Training and experience
I am an Oxford trained teacher of Mindfulness Based Cognitive Therapy for Life, a trainer in Mindful Parenting and Gordon Training, and a counsellor and family therapist with a Master of Social Sciences in Counselling from the University of Hong Kong.
Alongside these courses, I have delivered more than 40 speaking engagements and mindfulness and wellbeing programmes for parents, educators and corporate teams across Hong Kong.
Making an enquiry
You are welcome to enquire before deciding which course to take. A conversation gives you the opportunity to ask about the curriculum, the practice commitment and the format, and to consider whether a group or individual training would serve you better.
Group courses run in English, and individual training is available in English and Cantonese. Please get in touch for current group dates, individual availability and fees.