Mindfulness

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Mindful Foundations

Mindful
Foundations

Step into the transformative world of mindfulness with this evidence-based introduction that combines ancient wisdom with modern neuroscience. This 2-hour online workshop draws from Oxford University's research-backed curriculum to help you develop the foundational skill of present-moment awareness.

You'll learn practical techniques to gather your scattered attention, create space between stimulus and response, and cultivate the ability to choose your responses rather than react automatically.

Perfect for beginners or anyone seeking to refresh their mindfulness practice with scientifically-proven methods.

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Duration: 2 hours interactive online workshop
Format: Live virtual session with guided practices and group interaction
Group Size: Maximum 20 participants for personalized attention
Platform: Zoom with breakout rooms for small group exercises
Materials Provided: Digital workbook, guided audio practices, and 7-day home practice guide
Prerequisites: None - suitable for complete beginners
Follow-up: Optional 30-minute group check-in session one week later
Bonus: Access to recorded session for 30 days + downloadable guided meditation audio files

By the end of this workshop, you will:

Understand the Science of Attention: Discover how your mind naturally wanders and learn evidence-based techniques to train your attention like a muscle, creating the foundation for all mindfulness practice.

Master the Flashlight Practice: Learn to consciously direct your attention using the powerful metaphor of a flashlight, enabling you to choose what you focus on rather than being hijacked by distractions.

Develop Your Personal Anchor: Identify and establish your unique anchor point (breath, body sensations, or sounds) that you can return to anytime you need stability and presence.

Create Space for Choice: Experience the liberating pause between stimulus and response through the 3-Step Breathing Space, giving you the power to respond rather than react in challenging moments.

Build Beginner's Mind: Cultivate the fresh perspective of "beginner's mind" to bring curiosity and wonder to everyday activities, transforming routine moments into opportunities for presence and appreciation.

Establish Daily Practice: Leave with a clear, sustainable plan for integrating mindfulness into your daily life, complete with guided practices and realistic commitments that fit your schedule.

Opening: Setting Your Intention (15 minutes)

Welcome and introductions in breakout rooms
Understanding what brought you here
Setting personal intentions for the session
Brief overview of the mindfulness journey ahead

Session 1: The Flashlight of Attention (30 minutes)

Discovering Your Gateway to Experience

The neuroscience of attention: Why William James called it "the gateway to experience"
Understanding automatic vs. intentional attention
Practice: The Flashlight Body Scan - learning to direct your attention consciously
Recognizing when attention wanders and gently guiding it back

Session 2: Finding Your Anchor (25 minutes)

Creating Stability in the Storm

The concept of anchoring attention for stability and presence
Exploring different anchor points: breath, body contact, sounds
Practice: The Anchoring Practice - discovering your most reliable anchor
Understanding how anchors work in daily life situations

Session 3: Beginner's Mind in Action (20 minutes)

Rediscovering Wonder in the Ordinary

The power of approaching life with fresh eyes
How beginner's mind transforms everyday experiences
Practice: 10-Finger Appreciation Practice - shifting from "teflon" to "velcro" for positive experiences
Bringing mindful awareness to routine activities

Session 4: The Breathing Space (25 minutes)

Creating Choice in Every Moment

The three-step process: Becoming Aware → Gathering → Expanding
Learning to pause and create space between stimulus and response
Practice: Guided Breathing Space with real-life scenario applications
Understanding when and how to use this tool in daily life

Integration & Home Practice (15 minutes)

Taking Mindfulness Into Your World

Designing your personal daily practice routine
Choosing specific moments for informal mindfulness
Setting up your 7-day practice commitment
Resources for continued learning and support

Closing Circle & Q&A (10 minutes)

Sharing insights from breakout room discussions
Addressing questions and clarifications
Final reflections and commitments
Information about follow-up support

Frequently Asked Questions

I've never tried meditation or mindfulness before. Is this workshop suitable for me?

Absolutely! This workshop is specifically designed for beginners. We start with the very basics and build gradually. The Oxford-based curriculum we use has been tested with thousands of complete beginners, and our approach emphasizes curiosity over perfection. You'll leave with practical skills you can use immediately.

I have a very busy mind and find it hard to sit still. Will mindfulness work for me?

A busy mind is exactly why mindfulness is so valuable! We're not trying to stop thoughts or empty the mind—we're learning to relate to mental activity differently. The practices include movement-based options, and we'll explore how a "busy mind" can actually become an advantage in developing awareness.

What if I can't attend the live session?

While we strongly recommend attending live for the full interactive experience, all participants receive access to the recording for 30 days. However, the group discussions, breakout rooms, and personalized guidance are only available during the live session.

How much time will I need to practice after the workshop?

We recommend starting with just 10 minutes daily. The workshop includes a flexible 7-day practice guide with options ranging from 5-20 minutes per day. The key is consistency rather than duration. We'll help you design a realistic practice that fits your lifestyle.

Is this connected to any particular religion or belief system?

No. While mindfulness has roots in contemplative traditions, this workshop is entirely secular and based on scientific research. The techniques we teach are used in hospitals, schools, and corporations worldwide. We focus on practical skills for mental well-being, stress reduction, and improved focus.

What's the difference between this and longer mindfulness courses?

This 2-hour workshop provides a solid foundation and taste of mindfulness practice. It's perfect for exploring whether you want to go deeper. Longer courses (like our 8-week programs) offer more extensive training, deeper practices, and sustained support for lasting change. Many participants use this workshop to decide if they want to continue with extended training.

Can I practice mindfulness if I have anxiety or depression?

Mindfulness can be very helpful for mental health conditions, and research shows significant benefits. However, this workshop is educational, not therapeutic. If you're currently experiencing severe anxiety or depression, we recommend consulting with a healthcare provider about whether mindfulness training is appropriate for you at this time.

What technology do I need for the online workshop?

You'll need a computer, tablet, or smartphone with a stable internet connection, camera, and microphone. We use Zoom, which is free to download. We recommend using headphones for better audio quality and finding a quiet space where you won't be interrupted.

Lulu CAO

Co-Founder of WeConcorida and Oxford-Trained Mindfulness Teacher & Researcher

Lulu holds a Master’s in Mindfulness-Based Cognitive Therapy from the University of Oxford and serves as an advisor for The Mindful Circle in Singapore (Oxford Mindfulness Foundation Partner). She is a global certified ontological coach, an executive coach, and a certified consultant of The Leadership Circle.

Previously, Lulu built extensive experience as a senior HR leader at globally recognized organizations such as General Motors, Ipsos, and Fidelity Investments. She specialized in change management, leadership effectiveness, talent management, and strategic workforce planning, serving as a key member of steering committees alongside country managers and CFOs.

She designed and implemented leadership and talent programs across Asia Pacific and integrated mindfulness and coaching practices into organizational culture—helping teams enhance focus, resilience, and well-being while driving individual growth and company-wide transformation