ONLINE Meditation and Mindfulness for Wellbeing Course — 8 weeks

Meditation and Mindfulness for Wellbeing is an 8-week long course which provides an introduction to meditation and mindfulness and how these can boost physical and mental wellbeing. The course is designed to help people to deal with every-day worries and strains, specifically to equip them with tools to better manage stress, anxiety, emotional pain and other modern living issues, and, ultimately, to achieve a greater sense of wellbeing and vitality.

This course blends traditional Zen with secular scientific research. All the practices are very simple and incredibly effective and for this reason the course is highly practical. All the practices can easily be incorporated into your daily life. Here is what people who attended in the past said about their personal experience with the course.

The benefits of meditation and mindfulness are numerous as shown by more and more researches and studies such as this one for example (

Over the course, we will explore a variety of topics including:

  • Stress and time pressures
  • Physical pain
  • Difficult emotions
  • Taking care of yourself and nurturing your wellbeing
  • Living at an elevated level of function

The meditation techniques that we cover include:

  • Body Scan
  • Counting the breath
  • Following the breath
  • Mindful movement including walking meditation
  • Mindful living
  • The practice of presence

The outline of the course is as follows:

Week 1. Orientation. Introduction to the course and practicalities. What are meditation and mindfulness?
Week 2. Stress. In this session, we are going to introduce the concept of stress, its impact on our lives and what we can do to reduce it to improve our wellbeing
Week 3. Meditation and Mindfulness and Physical Pain. With almost no exception, everybody will experience physical pain in their life. How a meditative approach to physical pain can help us to deal with it better?
Week 4. Emotional stress, Anxiety and Depression. Emotional responses such as stress, anxiety and depression are rooted in the animal level of our being. How mindfulness is an effective way to deal with them?
Week 5. Role Stress and Time Pressure. As we live, work and act in the world we inevitably play particular roles which can end up being stressful. Time pressure, or lack of, can also be a major source of stress. What to do?
Week 6. Taking care of yourself. Mindfulness and meditation help to develop awareness and resilience so that we can cope better with life’s adversities. Let’s see how
Week 7. Elevated function. Meditation can take you further than stress-proofing and preventing ill health on mental and physical levels – it can boost or elevate the function of your body-mind beyond normal levels. How?
Week 8. Changing your life. Meditation and Mindfulness will help you live a longer life and enhance your level of health and wellbeing. What can we do to keep going this way?

The course is based on the mindfulness for wellbeing program as taught and run by Zenways. It is accredited by the International Mindfulness Teachers Association (IMTA), meaning that it has a globally-recognized credential in the field of mindfulness instruction. The course is not Buddhist, spiritual or religious and does not require you to be anything but curious to explore your own development.


The next 8 weeks Meditation and Mindfulness for Wellbeing course will start NEXT YEAR (TBC):

The course is closed to 6 people only 

—— Please get in touch should you need more information or to sign up              ——-   

The course will be online using Zoom. 

The courses I run are based on donations —  Recommended donation for this 8 weeks course is £160. Donations can be made via PayPal ( or via bank transfer (please contact me for details –

 Feedback from people who did the course:

Just do it! I wasn’t expecting to have so much to take away each week – I loved the audio recordings and the supportive emails.

I came without any background reading on the subjects. I had an open mind. No previous experience was necessary

I cannot stress enough how thorough and supportive the tuition has been. Everything has been so detailed and informative. The regular emails have also been so beneficial and very inspiring!

100% do it. I would tell them how transformative it is and how much you’ll learn about yourself.

I didn’t think there would be as much talking but this is something I have really enjoyed. I also didn’t expect to have such a “team” feeling with everyone else. I will miss everyone!

Really enjoyed it, informative, gentle, thought provoking, encouraging, participation without any pressure

I enjoyed it. I felt it was delivered well and was accessible. Good pace and informal too, which I think matters. Yet clear. Nice balance of theory, history/background as well as tips/actions.

Sign up! and show up!

I came along with some hope and low expectations that the curse would be for me. I quickly found something that was exactly for me! Tuition was excellent and relaxed.

Do it! You will not be disappointed.

The course helped me to identify stressors in my daily life and enabled me to acknowledge and accept them without judgement. The tutor put me at ease and it was an inclusive environment to explore a different topic each week. The course has led me to a fuller understanding of the importance of taking time to assess my physical and mental wellbeing by being mindful and using meditation on a regular basis.

Riccardo’s 8 weeks course totally exceeded my expectations: it introduced a variety of meditation techniques, and the discussions surrounding these were super interesting.
Riccardo is an excellent teacher, very clear, practical, respectful and caring for his students. I feel real benefits on myself after the course. For all these reasons I warmly recommend it without any hesitation.

The teacher is very easy to understand and put me at ease from the first session. The material + topic were all relevant.

I feel positive + motivated – particularly after our little tea party! I am also grateful for the continued support offered, I think this will really help me keep going with it.

I’m not sure what I was expecting beforehand, but I definitely appreciated the 25 minutes sessions of meditation itself. It was good to begin the course and for it to be this way throughout so it wasn’t all ‘theory’.

Give it a try and be open to it! I think I feel more positive + more in control as a result, despite the nightmare projects I’ve been working on at this time.

Above my expectations

I will warmly reccomend this course!

Do it!

I think it could benefit anyone.