MINDFULNESS FOR MENTAL FITNESS

-CULTIVATING YOUR INNER GARDEN-

We are all born with an inner garden; a place of balance, calm, and natural wellbeing. But over time, life’s demands, stresses, and relationships can crowd that garden, leaving us feeling disconnected or depleted.

This gentle, trauma-sensitive program helps you reconnect with your innate wellbeing through mindfulness, compassion, and practical mental-fitness tools. You’ll learn how to care for your inner world ; noticing what needs attention, letting go of what no longer serves you, and creating the conditions for new growth.

Whether you’re new to mindfulness or looking to deepen your practice, this 6-week journey will help you rediscover your natural capacity for peace, resilience, and self-leadership.

WHAT YOU WILL EXPERIENCE-

• Weekly 60–90 minute sessions (in person or online)
• A blend of mindfulness, reflection, and group discussion
• Optional home practices and journal prompts between sessions
• Practical, evidence-based tools you can use immediately

YOUR WEEK BY WEEK JOURNEY-

Week 1 – Meeting Your Inner Garden: The Ground of Wellbeing

Reconnect with your natural state of wellbeing and learn to observe your inner world with compassion and curiosity.

You’ll learn:

• How mindfulness helps you find calm and clarity
• Simple grounding techniques for everyday life
• How to cultivate self-compassion and awareness

Week 2 – The Weeds and the Weather: Understanding Stress and Emotion

Explore how stress and emotions shape your experience and how mindfulness can help you respond rather than react.

You’ll learn:

• How to recognise unhelpful patterns and release tension
• Tools for nervous system regulation and emotional balance
• How to meet difficult moments with steadiness and care

Week 3 – The Visitors: Social Fitness and Connection

Understand how relationships influence your wellbeing and learn to build connections that nurture rather than drain you.

You’ll learn:

• Mindful communication and boundary-setting
• How to balance empathy with self-care
• The importance of safe, supportive relationships

Week 4 – The Roots: Family Systems and Inherited Patterns

Reflect on how family, culture, and early experiences shape your beliefs and behaviours and how to create new patterns of growth.

You’ll learn:

• How to recognise inherited beliefs and emotional habits
• Ways to soften self-judgment and blame
• How to cultivate healing through awareness and compassion

Week 5 – The Elements: Seasons of Life and Change

Find peace amidst change by learning to flow with life’s natural seasons;  the growth, stillness, loss, and renewal.

You’ll learn:

• How to stay grounded through uncertainty
• Practices for resilience, presence, and acceptance
• How to connect with meaning and purpose through mindfulness

Week 6 – The Seeds: Planting New Intentions

Bring everything together by planting new habits and intentions that align with your values and wellbeing goals.

You’ll learn:

• How to set sustainable, values-based intentions
• Practical ways to bring mindfulness into daily life
• How to nurture lasting change through consistency and care

Week 7 (OPTIONAL) – Tending the Garden: Integration and Ongoing Practice

A reflective closing session to celebrate your progress and create a personal plan for ongoing mindfulness and self-care.

You’ll learn:

• How to maintain your mindfulness practice with ease
• Simple ways to stay grounded and connected
• How to continue tending your “inner garden” beyond the program

                  Reconnect with your inner garden and cultivate the calm, clarity, and confidence to thrive; from the inside out.

   To join the next online course beginning Thursday, 5 February 2026 (evenings), or to organise a tailored program for your organisation, email jacqui@greatfulness.com.au