Mindfulness

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SEEDS
of Well-Being

SEEDS
of Well-Being

SEEDS of Well-Being is an introduction to practical, everyday mindfulness. Developed by Stanley Ng and Ruth Baer and delivered through Mindful Circle, SEEDS offers a gentle, evidence-based way of working with attention, intention, and reactivity in the midst of ordinary life.

Rather than adding more to your day, it invites small shifts in how you meet moments as they arise. Over a single live session with certified facilitator Lulu Cao, you will be introduced to the five core SEEDS, each one a simple, workable way of relating differently to daily experience.

Suitable for complete beginners, and for anyone returning to mindfulness practice after time away.

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Approach: The SEEDS of Well-Being programme, developed by Stanley Ng and Ruth Baer, delivered by certified facilitator Lulu Cao in partnership with Mindful Circle
Duration: Approximately 2.5 hours, interactive online workshop
Format: Live virtual session with guided practices and group interaction
Group Size: Maximum 20 participants for personalised attention
Platform: Zoom, with breakout rooms for small-group exercises
Materials Provided: Digital workbook, guided audio practices and a 7-day home practice guide
Prerequisites: None, suitable for complete beginners
Follow-up: Optional 30-minute group check-in one week later
Bonus: Access to the recorded session for 30 days, plus downloadable guided meditation audio
Exclusive Resource Access: As a participant, you receive private access to the SEEDS Resources space, open only to those who attend. It holds guided audio practices, reflection prompts and a short micro-practice for each of the five SEEDS, along with gentle ways to keep cultivating the practice in daily life.

By the end of this workshop, you will:

Begin with intention: Learn to open your day, or any task, with a clear and considered intention that sets the tone for how you want to meet what follows.

Understand the science of attention: Discover how the mind naturally wanders, and learn evidence-based ways to train your attention like a muscle. This is the foundation every other practice rests on.

Find your anchor and steadiness: Identify a personal anchor point, whether breath, body or sound, that you can return to for stability and presence when life feels intense.

Create space in the in-between: Experience the pause between stimulus and response through the Breathing Space, so you can respond with choice rather than react out of habit.

Meet the ordinary with fresh eyes: Bring beginner's mind to routine activities, turning everyday moments into quiet opportunities for presence and appreciation.

Sustain the practice: Leave with a simple, realistic plan for weaving mindfulness into daily life, supported by reflection prompts and your private SEEDS Resources space between sessions.

This workshop follows the SEEDS framework, five simple principles for everyday mindfulness: starting with intentions, embracing in-between moments, engaging mindfully with routine activities, developing steadiness, and sustaining through reflection and practice. Each part of the session brings one of these to life through short, guided practice.

Opening: Setting Your Intention (15 minutes)
Starting well

Welcome and introductions in breakout rooms
Understanding what brought you here
Setting a personal intention for the session
A brief overview of the SEEDS framework and the journey ahead

Session 1: The Flashlight of Attention (30 minutes)
Your gateway to experience

The neuroscience of attention, and why William James called it the gateway to experience
Understanding automatic versus intentional attention
Practice: the Flashlight Body Scan, learning to direct your attention consciously
Recognising when attention wanders and gently guiding it back

Session 2: Finding Your Anchor (25 minutes)
Developing steadiness

The idea of anchoring attention for stability and presence
Exploring different anchor points: breath, body contact, sounds
Practice: the Anchoring Practice, discovering your most reliable anchor
How anchors steady you in everyday situations

Session 3: Beginner's Mind in Action (20 minutes)
Engaging mindfully with the ordinary

The value of approaching life with fresh eyes
How beginner's mind brings attention to routine activities
Practice: the 10-Finger Appreciation Practice, noticing what usually passes unnoticed
Bringing mindful awareness to everyday tasks

Session 4: The Breathing Space (25 minutes)
Embracing the in-between moments

The three-step process: becoming aware, gathering, expanding
Learning to pause and create space between stimulus and response
Practice: a guided Breathing Space with everyday scenarios
When and how to use this in the transitional moments of your day

Integration & Home Practice (15 minutes)
Sustaining through reflection and practice

Designing a personal daily practice that fits your life
Choosing specific moments for informal mindfulness
Setting a gentle 7-day practice commitment
Resources for continued reflection and support through the SEEDS Resources space

Closing Circle & Q&A (10 minutes)

Sharing insights from breakout discussions
Questions and clarifications
Final reflections and commitments
Information about follow-up support and the SEEDS Resources space

Frequently Asked Questions

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

Yes. The SEEDS of Well-Being programme was specifically designed for people with no prior experience. The session begins from the very basics and builds gradually. The approach values curiosity over perfection; you do not need to arrive knowing anything.

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

A busy mind is not a barrier to mindfulness; it is exactly what the programme works with. SEEDS does not ask you to stop thinking or achieve stillness. It teaches you to notice what is happening in your mind and body and to meet it with a little more awareness. A busy mind gives you a lot to work with.

What if I can't attend the live session?

All participants receive access to the session recording for 30 days. That said, the group discussions, breakout rooms, and live guidance from Lulu are only available during the session itself. We recommend attending live wherever possible.

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

The practices you leave with take between 90 seconds and 10 minutes. The 7-day home practice guide is designed to fit into your existing day, not to add to it. The SEEDS Resources space, available to all participants after the session, supports continued practice at your own pace.

Is the SEEDS programme connected to any particular religion or belief system?

No. SEEDS is grounded in evidence-based psychology and mindfulness research. It draws on the foundational work of Williams, Teasdale, Segal, and Kabat-Zinn, and is entirely secular in its approach. No belief system is assumed or required.

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 research shows significant benefits for mental well-being. This workshop is educational rather than therapeutic. If you are currently experiencing a period of significant difficulty, we recommend speaking with a healthcare provider about whether a mindfulness programme is the right step 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

Certified SEEDS Facilitator · Oxford-trained · MBCT

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.

Before dedicating her work to mindfulness and coaching, Lulu built a career as a senior HR leader at organisations including General Motors, Ipsos, and Fidelity Investments, where she led leadership development and talent programmes across the region. That background shapes how she teaches — practical, grounded, and designed 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.

Home / WEST /

SEEDSof Well-Being

Mindfulness

SEEDSof Well-Being

SEEDS
of Well-Being

SEEDS
of Well-Being