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Mindfulness for Wellbeing and Peak Performance

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

366,894 enrolled on this course

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. In this 4-week online course, you’ll learn how to incorporate mindfulness practices into your life, reduce stress and improve your personal and professional life.

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.

Try mindfulness meditation

The course will begin with an introduction to mindfulness and its benefits. You’ll discover how to practise mindfulness meditations such as body scan meditation. We’ll also discuss how unmindfulness can lead to feelings of stress and reduced performance in all areas of your life.

Discover mindfulness-based stress reduction

You’ll learn about the history and science of mindfulness before looking at how it can benefit you at work or in education.

Discover how mindfulness can reduce your stress levels, help you cultivate gentleness and allow you to harness the power of curiosity.

Improve your productivity and maintain lifelong mindfulness practices

You’ll learn about the main four cognitive practices of mindfulness: perception, letting go, acceptance and presence of mind. Discovering these will help you be productive and prevent procrastination.

Finally, you’ll understand how mindfulness can help you manage your emotions. You’ll discover how to maintain practices throughout your life, from mindful eating to mindfulness exercises.

This course has been recognised as one of the highest-rated online courses of all time by leading course aggregator Class Central

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  • Week 1

    Introducing mindfulness

    • Getting started

      This week, get started with mindfulness. Learn more about what it means to be mindful and unmindful, why mindfulness matters to your personal and professional life, and what you’re going to do in this course.

    • Mindfulness meditation

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

    • The problem of 'unmindfulness'

      Learn more about the costs associated with being unmindful.

    • Feedback from the educators

      Watch the course educators provide feedback on various issues and questions that have arisen from discussions throughout the week.

  • Week 2

    Mindfulness and mindful stress reduction

    • Introduction

      Learn about the stress response and its implications for wellbeing and performance.

    • Cultivating gentleness

      Explore a central quality of mindfulness - gentleness.

    • The power of curiosity

      Rediscover the innate human quality of curiosity and notice the benefits this has for your wellbeing and cognitive performance.

    • Mindfulness in daily life

      Discover where you can bring mindfulness into your daily activities.

    • Feedback from the educators

      Watch the course educators provide feedback on various issues and questions that have arisen from discussions throughout the week.

  • Week 3

    Improving work and study performance

    • Introduction

      Learn more about mindfulness and why attention matters so much for performance and learning.

    • The cognitive practices of mindfulness

      Explore how mindfulness meditation can help us to cultivate the cognitive skills to manage stress, learn and perform better.

    • The power of unitasking

      Learn more about multitasking, unitasking and efficient attention switching, and more.

    • Mindfulness for productivity

      Learn how you can apply mindfulness to be more productive in your life.

    • Feedback from the educators

      Watch the course educators provide feedback on various issues and questions that have arisen from discussions throughout the week.

  • Week 4

    Mindfulness as a way of life

    • Introduction

      Learn about the benefits of self-compassion for wellbeing and performance.

    • Mindfulness and emotions

      Learn how mindfulness can help you to better understand and manage your emotions.

    • Mindful eating

      Learn how you can apply mindfulness to the way you engage with the food you eat.

    • Mindfulness for creativity

      Learn how you can apply mindfulness to boost your creativity, and then practise a meditation.

    • Explore, develop and maintain mindfulness practices

      Learn more about how you can explore, develop and maintain mindfulness practices in your life by exploring resources and other learning opportunities that are available outside the course.

    • Feedback from the educators

      Watch the course educators provide feedback on various issues and questions that have arisen from discussions throughout the week.

When would you like to start?

Start straight away and learn at your own pace. If the course hasn’t started yet you’ll see the future date listed below.

  • Available now

What will you achieve?

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

  • 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.

What do people say about this course?

"If you want a way to be more present, centred and grateful in your life...do it. If you want scientific/medical validation for something that sounds esoteric...do it. If you want the guidance, encouragement and support of great facilitators, active mentors and a lively Forum of fellow participants...do it."

"Thanks to Futurelearn I now have a much more positive outlook on life now. I can warmly recommend the Mindfulness course to anyone who is suffering work-related stress. Sharing experiences with fellow learners is therapy itself."

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.

  • Established1958
  • LocationMelbourne, Australia
  • World rankingTop 60Source: QS World University Rankings 2021

Learning on FutureLearn

Your learning, your rules

  • Courses are split into weeks, activities, and steps, but you can complete them as quickly or slowly as you like
  • 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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Join this course

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  • Access to this course for 6 weeks



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  • Access to this course for as long as it’s on FutureLearn
  • A print and digital Certificate of Achievement once you’re eligible


$189.99 for one year

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Find out more about upgrades or Unlimited.

Available until 19 April 2021 at 23:59 (UTC). T&Cs apply.

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