Finding Peace in a Frantic World: what to expect from the 8-week mindfulness course
An honest walk through the eight-week online course, from the first session to the last, so you know exactly what you're signing up for.
If you've ever thought "I should really try mindfulness" and then not quite got round to it, you're in good company. A structured course can be the difference between good intentions and a practice that genuinely changes how your days feel. Here's what the Finding Peace in a Frantic World course involves, week by week, and what it asks of you.
Where the course comes from
The course is based on the best-selling book Finding Peace in a Frantic World by Professor Mark Williams and Dr Danny Penman. Mark Williams is one of the developers of Mindfulness-Based Cognitive Therapy (MBCT), an approach that has been researched for decades. The book adapts that work for everyday life: for people who are busy, stressed or simply feel they're rushing through their days on autopilot.
The course follows the same eight-week arc, taught live in a small online group. It's designed for adults in everyday settings, rather than as a clinical treatment.
How it works
- Eight weekly sessions of 90 minutes, live on Zoom
- Small groups, usually around ten people and never more than sixteen
- Up to 40 minutes a day of home practice, supported by guided audio
- A PDF workbook covering the ideas behind each week and the home practice
The sessions are a little shorter than many eight-week mindfulness courses, which makes this a gentle place to begin, or to begin again.
What happens in a session
Each session blends a few simple ingredients:
- Guided practice. We practise together: a body scan, mindful movement, breathing, or a short "breathing space".
- Reflection. We talk about what people noticed, in practice and in daily life. Sharing is always optional.
- A theme. Each week explores a different aspect of how our minds work, and how we might relate to them differently.
- Home practice. You'll leave with recordings and a few small experiments to try in daily life.
Mindfulness isn't learned by thinking about it. It's learned by doing it, a little, every day.
What the eight weeks explore
Each week builds on the one before, so it helps to attend all eight. Over the course you'll explore:
- Waking up from autopilot, and noticing how much of life passes us by
- Gathering the scattered mind, using the body and breath as an anchor
- Two ways of knowing: the thinking, doing mind, and direct experience
- Relating differently to thoughts and worries, seeing them as events rather than facts
- Turning towards difficulty instead of pushing it away
- Practising kindness, towards others and towards ourselves
- Exploring what nourishes us, and what quietly drains us
- Carrying it forward, so mindfulness becomes part of everyday life
What it asks of you
Honesty matters here: the course works because of the daily practice between sessions, and that takes commitment. Most people find it helps to choose a regular time and a quiet space, and to let the people they live with know what they're doing.
You'll also need a laptop or desktop with a camera, a reliable internet connection and somewhere private to join from. Comfortable clothes help, as some practices are done lying down. A mat and a blanket are nice but not essential. Our FAQ covers the practical details.
Is now the right time?
The course suits many people, but not everyone at every moment. If you're going through a significant depressive episode, a recent bereavement or a major life upheaval, it may be better to wait, or to choose a more tailored programme. Please read Is mindfulness right for me? before you apply, and get in touch if you're unsure.
Taking the first step
If this sounds like what you've been looking for, you can join the waiting list to hear when the next group opens. And if you'd like to understand mindfulness a little better first, start with What is mindfulness?
