EVERYDAY MINDFULNESS · BUILT FOR BUSY LIVES
You're here.
But you're not present.
Most of us have mastered the art of doing. We plan, respond, optimise, and push through. What we have not mastered is the simpler, harder thing: being genuinely here, in the moment that is actually happening.
You do not need to be in crisis to want something to change. You are functioning, meeting your commitments, showing up for the people who need you. But somewhere in the middle of all of it, you have noticed a quiet gap between how fast you are moving and how present you actually feel.
This workshop is for that gap.
No experience needed. Just bring yourself.
YOU ARE NOT ALONE IN THIS
Does any of this feel familiar?
You finish the day having been busy from the first minute to the last. But when you sit down quietly, you cannot quite say what you were fully present for.
You are in conversations, but your mind is three conversations ahead. You are physically there, but somewhere else entirely.
You know the research on mindfulness. You have tried the apps. Something has not clicked, not because you are doing it wrong, but because the approach was never designed for the life you are actually living.
THE SCIENCE OF ATTENTION
Your mind is not broken.
It is running the wrong programme.
Neuroscience distinguishes between two modes of mind. Both are necessary. Only one is overused.
Doing mode is your planning, analysing, problem-solving mind. It is excellent at fixing things and terrible at experiencing them. It narrows your field of attention to what is useful, which means it misses most of what is actually happening.
Awareness mode is the capacity to notice, sense, and be present without needing to fix anything. It is how trust forms. How genuine connection happens. How you hear what someone is actually saying rather than what you expected them to say.
Most people spend the majority of their day in doing mode. The research is clear on what this costs: reactivity, narrowed perception, reduced empathy, and a persistent feeling of being in motion without direction.
Awareness is not a personality trait. It is a trainable capacity. That is what this workshop develops.
The Core Insight
Two modes. One mind. One fundamental choice
The human mind operates in two distinct modes. Most of us live almost entirely in one and it's costing us the quality of every conversation we have.
Mode 1
Doing / Thinking Mode
Planning, analysing, solving
Evaluating outcomes
Rehearsing what to say next
Pulls you from the present
Narrows perception
Mode 2
Being / Awareness Mode
Sensing, listening, receiving
Responding with wisdom
Fully meeting what is here
Opens space for empathy
Widens perception
This session teaches you to navigate between them
YOUR OUTCOMES
What you will carry with you
This is not a motivational session. It is a skill-building workshop. By the end, you will have five practical things you did not have before.
Why attention wanders
A clear understanding of why your attention wanders and how to notice it without judgement. This alone changes how you move through a day.
Your personal anchor
Your personal anchor point. A specific, reliable way to return to the present moment when conversations, decisions, or pressure pull you into reaction mode.
The Breathing Space
The Breathing Space practice. A three-step pause you can use in any moment, before a difficult conversation, between back-to-back meetings, or when you feel yourself beginning to react rather than respond.
The SEEDS of Well-Being framework
A working understanding of the SEEDS of Well-Being programme, five principles for bringing awareness into ordinary daily life, not as a separate practice but woven into the texture of your existing day.
Your 7-day practice plan
A personal 7-day practice plan. Realistic, specific, and designed for a life that does not have spare hours. You will leave knowing exactly what you are going to do tomorrow morning.
THE WORKSHOP ARC
Chart your course
The workshop runs for two and a half hours and follows a deliberate sequence. Each stage builds on the one before it, opening with a 15-minute intention-setting and closing with a group circle and Q&A. The five stages in between are where the practice happens. No prior experience needed; this is designed for someone starting from scratch or starting again.
(30 minutes)
The flashlight of attention
How attention actually works, and a guided practice for directing it deliberately rather than letting it drift.
(25 minutes)
Finding your anchor
Your personal return point, a specific sensation you can come back to whenever pressure or distraction pulls you away.
(20 minutes)
Beginner's mind in action
Approaching familiar moments with fresh eyes, turning routine activities into quiet opportunities for presence.
(25 minutes)
The Breathing Space
A three-step pause between what happens and how you respond. Ninety seconds. Usable in any moment.
(20 minutes)
Integration and home practice
Your personal 7-day plan, specific moments, specific practices. Something concrete to carry out, not just intend.
WHAT PARTICIPANTS SAY
From those who have already navigated this
Every quote below is from someone who attended with scepticism and left with something they still use.
“Great and insightful session with takeaways that we can apply immediately in life”
YOUR NAVIGATOR PARTNER
The person leading this
LULU CAO
Lulu Cao is an Oxford-trained mindfulness facilitator and MBCT (Mindfulness-Based Cognitive Therapy) practitioner. She has spent over a decade bringing evidence-based mindfulness into a wide range of settings, working with individuals, teams, and organisations across corporate, healthcare, and education environments.
She is a certified facilitator of the SEEDS of Well-Being programme, developed by Stanley Ng and Ruth Baer at Mindful Circle. The SEEDS approach is the framework this workshop is built on: practical, evidence-grounded, and designed specifically for people whose lives do not leave room for formal sitting practice.
Lulu does not ask you to empty your mind or slow down. She invites you to meet what is already there, with a little more steadiness.
YOUR INVESTMENT
What is included
One fee. Everything below included. Nothing sold separately.
Live 2–3 hour online workshop: Zoom, maximum 20 participants, guided practices and group reflection
Digital workbook: session notes, reflection prompts and your personal 7-day practice guide
Guided audio practices: downloadable recordings of each core practice to revisit in your own time
Private SEEDS Resources space: exclusive to participants, audio guides, micro-practices and reflection prompts for each of the five SEEDS, available only to those who attend
Optional group check-in: a 30-minute follow-up session one week later, open to all participants at no additional cost
Early access rate: $25 $47
Standard rate from cohort three onwards: $47
Places are confirmed on receipt of payment · Maximum 20 participants per cohort
Bringing this to your team? Organisational rates are available on enquiry.
COMMON QUESTIONS
Before you come aboard
NAVIGATE WHAT MATTERS
This is where it begins.
Not with a resolution or a new routine. With a single session that changes how you meet the next moment. And the one after that.
Twenty people. One facilitator. One framework. One shift that stays with you.
Questions? Write to us at connect@mylifekompass.com