Learn how to apply mindfulness techniques, so you can improve your communication, relationships and emotional health.

92,808 enrolled on this course

Sand with Zen-style rake patterns and a stack of small stones.
  • Duration

    4 weeks
  • Weekly study

    3 hours

Discover techniques to help you maintain a mindful life

Interest in mindfulness has grown enormously over the last few years. It’s no surprise: mindfulness techniques can improve your communication skills, relationships and emotional health. But not everyone knows how to apply mindfulness in daily life.

Building upon the introductory Mindfulness for Wellbeing Peak and Performance, this course will show you how can embed mindfulness into all aspects of your life.

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Skip to 0 minutes and 12 seconds RICHARD CHAMBERS: Hi. I’m Richard Chambers, and this is Craig Hassed. And together we coordinate mindfulness programmes at Monash University in Australia.

Skip to 0 minutes and 20 seconds CRAIG HASSED: This is a course in mindfulness, which explores some really interesting and important areas for all of us really– topics that are sometimes a little bit more challenging. And that’s why it really does presume a little bit of prior learning and experience– things like relationships, communication, self-compassion, and compassion for others. It could be of relevance to people at home or at work or pretty much any walk of life.

Skip to 0 minutes and 42 seconds RICHARD CHAMBERS: We’ll explore the science and practise of mindfulness. And each week there will be different exercises, meditations. There’ll be reading materials. There’ll also be a forum so you can have conversations with learners from all around the world. And we’ll be providing feedback and guidance as we go.

Skip to 0 minutes and 58 seconds CRAIG HASSED: It’ll take a few hours a week, but mind you, you’re in control of that because there’ll be extra things, extra links, extra readings. So you can go into it in as much depth as you want.

Skip to 1 minute and 8 seconds RICHARD CHAMBERS: So if you feel like you to use some more mindfulness in your communication and relationships, then we encourage you to do this course.


  • Week 1


    • Getting started

      This week, get started with expanding and maintaining mindfulness in your life. Learn how you can apply mindfulness principles to improve your communication and practise a mindful listening meditation exercise.

    • Mindfulness meditation

      Start the course with a very brief mindfulness meditation, the Comma.

    • Expanding and maintaining your practice

      Get some advice on mindfulness, and learn more about expanding and maintaining your mindfulness practice.

    • Mindfulness meditation

      Practise the listening meditation.

    • Mindful communication

      Learn more about how you can be more mindful in the way you communicate.

    • Review and preview

      You've reached the end of Week 1 – it's now time to reflect on what you have learned so far.

  • Week 2

    Mindful relationships

    • Welcome to the week

      This week, learn how mindfulness can improve your relationship with yourself, and others.

    • Mindful relationships

      Find out how mindfulness and being more assertive can help improve relationships at home and when caring for others.

    • Empathy and compassion

      Explore how you can be more compassionate with others and participate in a meditative learning exercise helping to differentiate between empathy and compassion.

    • Meditations

      Practise these meditations to better cultivate kindness and compassion.

    • Review and preview

      You've reached the end of Week 2 – it's now time to reflect on what you have learned so far.

  • Week 3

    Cultivating self-compassion and emotional health

    • Welcome to the week

      This week, learn how you can bring mindfulness to self-compassion and performance, and to pain.

    • Self-compassion and performance

      Learn how self-compassion can impact your performance, and practise a meditation.

    • Mindfulness and pain

      Find out how you can bring mindfulness to pain, both physical and emotional.

    • Mindfulness meditation

      Practise the pain meditation.

    • Review and preview

      You've reached the end of Week 3 – it's now time to reflect on what you have learned so far.

  • Week 4

    The big picture

    • Welcome to the week

      This week, learn about the 'big picture' and how you can embed mindfulness into all aspects of your life.

    • Mindfulness meditation

      Practise the choiceless awareness meditation.

    • Everyday mindfulness

      Learn how you can apply mindfulness to the way you work, sleep, eat, respond to news in the media, and more.

    • Ethics, values and goals

      Find out how mindfulness can help you connect with your ethics, values and goals to help you lead a better life.

    • Mindfulness meditation

      Practise the body, breath and listening mindfulness meditation.

    • End of course

      Provide your thoughts and feedback on this course and access resources that you can use to help you to maintain a mindful life.

Learning on this course

On every step of the course you can meet other learners, share your ideas and join in with active discussions in the comments.

What will you achieve?

By the end of the course, you‘ll be able to...

  • Experiment with a range of mindfulness techniques
  • Develop and apply a range of mindfulness techniques that are effective
  • Evaluate the impact of a variety of mindfulness techniques
  • Model a more mindful approach to communication, relationships and emotional health
  • Engage with informal and formal mindfulness practices

Who is the course for?

This course is intended for people with previous experience of practising mindfulness and we strongly recommend completing the introductory course Mindfulness for Wellbeing and Peak Performance before doing this more advanced course.

Watch lead educator Craig Hassed introduce the course and provide further advice on the mindfulness practices that will be available to you.

This is an additional video, hosted on YouTube.

Some practices in this course may not be suitable for people who have not previously learned and applied foundational mindfulness principles and techniques.

This course is not designed to be therapeutic for significant health problems so if you have any concerns in this regard then it is recommended that you speak to a suitably qualified health practitioner.

What software or tools do you need?

Sections of this course make extensive use of video and audio. Before you begin, make sure the computer or device you’re using has the ability to play video and audio and you have access to speakers or headphones.

Note: You might find headphones more suitable for the sections of the course that guide you through mindful meditation exercises.

Who will you learn with?

Associate Professor Craig Hassed is coordinator of mindfulness programs at Monash. He teaches mindfulness nationally and internationally in health, educational, community and corporate settings.

Richard is a clinical psychologist and internationally-recognised expert in mindfulness. Widely published in the field, he works with many educational, business, sporting and community organisations.

Who developed the course?

Monash University

Monash University is one of Australia’s leading universities, ranked in the world’s top 1% by the Times Higher Education World University Rankings. It was established in Melbourne in 1958.

  • Established

  • Location

    Melbourne, Australia
  • World ranking

    Top 60Source: QS World University Rankings 2021

Learning on FutureLearn

Your learning, your rules

  • Courses are split into weeks, activities, and steps to help you keep track of your learning
  • Learn through a mix of bite-sized videos, long- and short-form articles, audio, and practical activities
  • Stay motivated by using the Progress page to keep track of your step completion and assessment scores

Join a global classroom

  • Experience the power of social learning, and get inspired by an international network of learners
  • Share ideas with your peers and course educators on every step of the course
  • Join the conversation by reading, @ing, liking, bookmarking, and replying to comments from others

Map your progress

  • As you work through the course, use notifications and the Progress page to guide your learning
  • Whenever you’re ready, mark each step as complete, you’re in control
  • Complete 90% of course steps and all of the assessments to earn your certificate

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