mindfulness live

22-days of mindfulness in life

Everyone can benefit from building mental capacity, expanding awareness and cultivating presence. Participants will learn skills and practices to increase resilience to stress and negative thinking spirals.

Much like physical exercise can help you to recover and prevent illness by building muscles, increase flexibility and overall fitness, Mindfulness Practice increases your mental muscles, fitness and flexibility.

Join a group of like-minded people to learn, rekindle and be motivated with others in a live environment

By joining this program, you’re not only learning mindfulness techniques but also investing in your overall well-being. Together, we’ll explore practical exercises and psychological insights that bring clarity and calm into your daily life.

Part 1 – Outline

Group Meeting: Awareness and Automatic Pilot

Welcome to Week 1 of our mindfulness journey. This week, we’ll explore what it means to be truly present and bring our attention to the moment. We’ll start with basic mindfulness practices and gradually move to more focused awareness of our body and movement.

• Live session 1: Learn and/or be reminded of the basics of mindfulness, focusing on the breath, and practicing short meditations.

Group Meeting: Living in Our Heads

In Week 2, we’ll dive into the patterns of our minds. Recognizing habitual thought patterns helps us understand how our minds often operate on autopilot. This week is about cultivating awareness of thoughts and staying present.

• Live session 2: Identify and observe negative thought patterns without judgment.

Group Meeting: Gathering the Scattered Mind

Week 3 is about strengthening our focus and attention. By honing our ability to concentrate on breath, body, and external sounds, we gather our scattered thoughts. This week also equips us to handle difficulties with kindness.

• Live session 3: Focus on breath and body to develop concentration.

Group Meeting: Recognizing Aversion and Reactivity

In our capstone meeting, we’ll look at how we react to aversion and discomfort. By recognizing our tendencies to avoid certain experiences, we can approach them with mindfulness and compassion. Let’s reflect on our progress and set intentions for continued practice.

• Live session 4: Seeing Negativity with gentle attention / Using “Breathing spaces” as skilful response

Part 2 – Outline

Group Meeting: Exploring Acceptance and Allowing 

Here we’ll focus on accepting and allowing experiences to unfold. We’ll practice noticing and gently holding discomfort, rather than resisting it. Mindfulness teaches us how to stay with difficult emotions, cultivating a sense of balance and equanimity.

Live Session 5: Embrace the art of “allowing” by observing physical sensations and emotional responses without judgment. Learn practices for nurturing acceptance and compassion.

Group Meeting: Relating to Thoughts Differently 

It’s not about stopping or changing thoughts—it’s about observing them with curiosity. By relating to thoughts differently, we can disentangle from their grip and find freedom.

Live Session 6: Develop skills to detach from over-identifying with thoughts. Use mindfulness techniques to explore thought patterns and let them pass like clouds in the sky.

Group Meeting: Cultivating Compassion for Self and Others 

Through cultivating compassion, both for ourselves and others, we begin to embrace a kinder, gentler relationship with life. Mindfulness amplifies our capacity for empathy, gratitude, and connection.

Live Session 7: Practice loving-kindness meditation, reflecting on compassion toward yourself, loved ones, and even challenging individuals.

Group Meeting: Maintaining and Deepening Practice 

Now it is about embedding mindfulness into daily life and creating intentions for continued growth. We’ll reflect on progress and celebrate our learning, preparing to bring mindfulness into the everyday rhythm of living.

Live Session 8: Deepen your mindfulness practice with advanced techniques and plan ways to integrate mindfulness into life moving forward.

Participation & Schedule

This program is designed with you in mind: a gentle invitation to explore mindfulness regardless of your starting point. Each live session is structured to include practice and teaching.

Program Schedule Part 1

• Duration: 22 days with four weekly 1hr group sessions on Tuesdays
• Start: Monday 03 November 2025
• End: Monday 24 November 2025
• Meetings:
  • Mondays 6:30 PM–7:30 PM
  • On ZOOM

Every session is intentionally crafted to support you with:

• Practical Exercises: Guided meditation, mindful movement and body scans that gently pull you into the present moment.
• Psychological Education: Accessible insights into how the mind works, designed to inform and empower without overwhelming you.

Program Schedule Part 2

• Duration: 22 days with four weekly 1hr group sessions on Tuesdays
• Start: Monday 03 November 2025
• End: Monday 24 November 2025
• Meetings:
  • Mondays 7:30 PM–8:30 PM
  • On ZOOM

Every session is intentionally crafted to support you with:

• Practical Exercises: Guided meditation, mindful movement and body scans that gently pull you into the present moment.
• Psychological Education: Accessible insights into how the mind works, designed to inform and empower without overwhelming you.

Session Overview

Embrace this opportunity to turn everyday moments into mindful experiences. 

• A Brief Welcome and Check-In: A moment to settle in and share your current experience.
• Guided Mindfulness Practice: Whether through meditation or mindful movements, these practices offer a hands-on way to experience change.
• Psychological Education Segments: Short, engaging lessons provide insights into the workings of the mind, making each session both experiential and enlightening.
• Group Sharing and Q&A: Connect with others, ask questions, and deepen your understanding in a supportive community setting.

Let each session help you harness simple tools to bring peace and awareness to your daily life. This is your time to discover a calmer, more centered approach to life—one breath at a time.

Cost

• Free of Charge

Registration

Please submit the form and let me know which part you are interested to join!

Teacher and facilitator

Sebastian Droesler is a Counselling Psychologist who has been working as a mental health professional for more than 15 years. He is certified with the Toronto Centre for Mindfulness Studies (Toronto and Oxford being the two leading and founding MBCT institutions worldwide)

He holds master’s degrees in Psychology and Counselling and practices Mindfulness himself since he started working in the field. He studied Early Buddhism at HKU.