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Online course

Mindfulness for Wellbeing and Peak Performance

Learn mindfulness techniques to reduce stress and improve your wellbeing and work/study performance in this free online course.


  • Access to the course for its length + 14 days, regardless of when you join (this includes access to articles, videos, peer review steps)
  • Access to quizzes and assignments
  • No certificate


  • Unlimited access to the course, for as long as it exists on FutureLearn (this includes access to articles, videos, peer review steps)
  • Access to quizzes and assignments
  • A Certificate of Achievement when you complete the course

Find out more

Mindfulness for Wellbeing and Peak Performance

Learn mindfulness techniques to reduce stress and improve performance

Stressed by the pace of modern life? Mindfulness might be the answer. Research shows that when you’re not deliberately paying attention to something, your brain goes into default mode causing increased anxiety and poor communication. Mindfulness can help end this unproductive behaviour. In this online course, you’ll learn how to incorporate mindfulness practices into your life, to reduce stress and improve your personal and professional life.

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Skip to 0 minutes and 14 secondsDR. CRAIG HASSED: The pace of modern life is speeding up. Never before have we had so much of the world at our fingertips. Never before have we been bombarded by so much information, so many demands, so many choices, and so many expectations.

Skip to 0 minutes and 29 secondsDR. RICHARD CHAMBERS: This morning, fast paced, 24/7 connected world we live in that seemingly never sleeps comes with great opportunities. But it also comes at a cost to our physical and mental health, and to how we performing in our jobs and our studies.

Skip to 0 minutes and 47 secondsDR. CRAIG HASSED: We are literally driving ourselves to distraction by the way we live. We overload our senses and mind with too much information. We multitask our way through the day, mostly skimming over the surface of life as it unfolds, and thinking about the next moment, but never really enjoying the moment that we're in.

Skip to 1 minute and 5 secondsDR. RICHARD CHAMBERS: With an ever-increasing pace, we chase a future that never comes, and hold onto a past that is already gone. We end up reacting to situations, rather than responding to them appropriately. Like a fast-flowing river, this modern world we are creating for ourselves is sweeping us along with it, often without questioning whether it is going where we want to go. Even if we do want to slow down and be more present, we may find it difficult, if not impossible, to do so. Even in bed at night, the momentum from the day may still be running.

Skip to 1 minute and 43 secondsDR. CRAIG HASSED: To be unmindful means to be distracted, inattentive, reactive, and disengaged. Being unmindful costs us more than we may realise. It causes us stress, saps our energy, reduces our performance, and, when we're studying or working, reduces creativity, interferes with communication and relationships, and is bad for our brain, mind, and body. Is there solution? Is there a way that we can look after ourselves, foster our well being, and perform effectively and sustainably at the same time? If so, what is the knowledge, and what are the strategies that will help us to do that? These days the need for an antidote to our collective attention deficit trait is great. The case is compelling that mindfulness is that antidote.

Skip to 2 minutes and 31 secondsDR. RICHARD CHAMBERS: Mindfulness helps us to be more focused, aware, and calm. But it doesn't mean we have to find a desert island somewhere. It's about zoning in and living in the moment. When we do this, our stress goes down, and our performance goes up. If that sounds interesting to you, then this course may be exactly what you're looking for.

Skip to 2 minutes and 55 secondsDR. CRAIG HASSED: The world is currently going through what some have called a mindfulness revolution. It's a skill that we can all cultivate, and it has many particular applications. Richard and I spend a large part of our professional lives training people in mindfulness skills within Monash University, as well as various professional, educational and community groups outside of Monash.

Skip to 3 minutes and 18 secondsDR. RICHARD CHAMBERS: A growing number of people are practicing and applying mindfulness in ways that are personally meaningful to them.

Skip to 3 minutes and 27 secondsSPEAKER 1: You can fix everything from the inside, not from the outside.

Skip to 3 minutes and 31 secondsSPEAKER 2: What really surprised me about it is the difference it made to my relationships.

Skip to 3 minutes and 36 secondsSPEAKER 3: I can do it anyplace, anywhere, anytime.

Skip to 3 minutes and 39 secondsSPEAKER 4: It helped me to focus on one thing, which meant being much productive as a result.

Skip to 3 minutes and 47 secondsDR. CRAIG HASSED: The development of this course is part of ours and Monash University's commitment to making mindfulness more accessible to people who have the need, interest and motivation to learn about it.

Skip to 3 minutes and 58 secondsDR. RICHARD CHAMBERS: The course will introduce you to what mindfulness is and the science behind it. We will cover what happens in your brain as you start using mindfulness in your life.

Skip to 4 minutes and 8 secondsDR. CRAIG HASSED: But the real thing about mindfulness is learning about it by applying it, living it in your daily life. That's why we've designed this course to be practical and experiential. You'll learn a range of mindfulness exercises and applications, as well as some new ways of relating to your life designed to reduce stress, improve your performance. You can think about it as like an experiment that we're doing over the coming weeks.

Skip to 4 minutes and 34 secondsDR. RICHARD CHAMBERS: We will give you the tools and then guide you in discovering how you can apply them in your own life. We will also provide a series of optional links and resources so you can take your interest in mindfulness as far as you want to take it.

Skip to 4 minutes and 50 secondsDR. CRAIG HASSED: So on behalf of Monash University, welcome to this course where we will explore the science and practise of mindfulness for personal and professional life. We do hope that you will explore mindfulness, apply and experiment with it, and derive the benefits from it, not just in terms of well being, but also by contributing to you leading a productive and fulfilling life at home and at work.

What topics will you cover?

  • The problem of unmindfulness
  • Research on mindfulness
  • Mindful stress reduction and managing emotions
  • Improving work and study performance
  • Mindfulness in memory and learning
  • Cultivating self-compassion and emotional health
  • Mindful communication
  • Relationships and empathy
  • Mindfulness as a way of life

When would you like to start?

  • Date to be announced

What will you achieve?

  • Identify the causes of stress in your life
  • Experiment with a range of mindfulness techniques
  • Develop a range of mindfulness techniques that are effective in your life
  • Evaluate the impact of a variety of mindfulness techniques
  • Reflect on your experiences in a personal mindfulness journal
  • Model a more mindful approach to work, study and life

Who is the course for?

This course is for anyone, because everyone can benefit from mindfulness. No previous experience of mindfulness is required. We will explain how mindfulness works, but above all this is a practical course. We will ask you to explore different mindfulness techniques and reflect on your experience.

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.

Who will you learn with?

Assoc. Prof. Craig Hassed

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

Dr Richard Chambers

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 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.

Buy a personalised, digital and printed certificate and transcript

You can buy a Certificate of Achievement for this course — a personalised certificate and transcript in both digital and printed formats, to prove what you’ve learnt. A Statement of Participation is also available for this course.

Certificate of Achievement + transcript £49.00

Statement of Participation £24.00

Estimate prices in preferred currency

Charges to your account will be made in GBP. Prices in local currency are provided as a convenience and are only an estimate based on current exchange rates.

Course highlights Get a taste of this course before you join:

  • Welcome to the course
    Welcome to the course

    In this video, Craig Hassed and Richard Chambers introduce the course and talk more about what you’re going to learn.

  • Introduction to week 2
    Introduction to week 2

    Watch Richard explain the fight/flight response, why it happens, and how to recognise it.

  • Craig and Richard.
    Feedback from Craig and Richard

    Feedback from Craig and Richard is an informal video recorded at the end of each week.