Mindfulness Classes for Groups and Individuals
Mindfulness training for groups and individuals to reduce stress, build resilience, improve awareness, and develop a calmer relationship with everyday challenges.
Hong Kong demands a lot: long work hours, family responsibilities and constant demands can leave us on autopilot, focused on the next task and disconnected from how we feel. Over time, this can bring fatigue, irritability, poor sleep and a sense that life is passing us by.
Mindfulness training helps change this pattern. Instead of removing pressure, it teaches you to notice your mind and body under stress, pause habitual reactions and respond with greater awareness and self-kindness.
Start where you like. Introducing Mindfulness offers a three-session introduction. Two research-based, eight-week programmes developed at the University of Oxford build on this: Finding Peace in a Frantic World and Mindfulness Based Cognitive Therapy for Life (MBCT-L). All are available in small groups or as individual training.
Group courses are in English; individual training is available in English or Cantonese. Sessions are held in person in Central and online.
What the research shows
These courses draw on a well-studied tradition. A review of 49 mindfulness-based programme studies involving 4,733 non-treatment-seeking participants found reduced worry, rumination, stress, anxiety and low mood, with improved wellbeing and quality of life. Another review of 35 workplace studies involving 3,090 employees found less stress, anxiety and burnout, alongside better 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’re curious and want to try the practice, start with Introducing Mindfulness. For a full course with a manageable weekly commitment, choose Finding Peace in a Frantic World. If you’re ready for the full curriculum, or recurring low mood, anxiety, or stress calls for a clinically grounded course, choose MBCT-L. Many people start with the introductory course and later continue with MBCT-L.
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.
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 for children and teenagers
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.