About the course

Is this course for you?

  • Are you feeling anxious or stressed out?
  • Are you feeling sad or in a low mood and find it difficult to shake a funk?  
  • Do you find you don't seem to enjoy the things they used to enjoy
  • Are you worried about a lot of different things and find the worry is hard to control?
  • Are you ready and willing to learn new skills to change the way they feel?

This course will help you to:

  1. Manage your mind by training it to focus on the present moment.
  2. Learn to unhook from future thinking that can lead to anxiety. 
  3. Learn to let go of past experiences and rumination over things you can't change.  
  4. Learn to forgive or let go of past hurts. 
  5. Develop compassion for yourself and others.  
  6. Practice gratitude and appreciation. 
  7. Help you to find more presence, happiness and joy in every day. 

Mindfulness & Compassion 

This course is designed to teach you how to bring the practices of mindfulness and compassion into your life. Helping you to deal with stress, anxiety, low mood, depression or simply bring more joy and happiness into your life. 

The course helps participants integrate techniques of being in the present moment and building kindness for the challenges they face. 

Mindfulness is a powerful technique of training the mind to stay in the present and unhook from worrisome or depressive thoughts. 

Compassion is about bringing kindness to your human experience of suffering or challenges. 

All too often our minds race into the future or the past and leave us little peace in the present moment. Similarly, we live in a society that has evolved based on our capacity to judge and evaluate and create positive change. However, this judging mind can be very unhelpful and even harmful when left unchecked. 

Why Practice Mindfulness and Compassion?

Research shows that regular practice in mindfulness and compassion can help to manage feelings of stress, anxiety, worry or low mood and build confidence to navigate every day and challenging life experiences. This course is based on effective tools such as Mindfulness-Based Stress Reduction, Mindfulness-Based Cognitive Therapy and Mindfulness-Based Compassionate Living.

Through this course, you will learn skills in mindfulness and compassion.

What’s included:

Daily bite-sized lessons that teach core coping skills 10 minutes a day followed by a 10-20 minute practice. This learning builds a layered approach supporting you to learn about your mind and it’s tendencies. 

Daily exercises which are designed to help integrate new skills and support you in dealing with everyday challenges and triggers.

Progress Tracking – questionnaires to help monitor your wellbeing and progress.

Building Healthy Habits of Mind

Habits are built over 21-days so this little programme will help teens to develop healthy habits of the mind. 

Backed by Science

This course has been adapted from evidence-based approaches to anxiety and depression in adults, including Mindfulness-Based Stress Reduction, Mindfulness-Based Cognitive Therapy and Mindfulness-Based Compassionate Living and Cognitive Behavioural Therapy. MBSR, MBCT and CBT have been extensively researched and evaluated in RCTs and effectiveness studies.

WHY CHOOSE THIS Course with Sue...

Sue has been involved in designing, delivering and evaluating courses that support professionals to work with children, adolescents and families for the past 15 years. She has developed trusted programmes for the Health Service Executive - Ireland, Tusla – Ireland, Department of Education – Ireland,  Youth Organisations – Ireland and Internationally.

Sue has worked with teenagers and adults since 2005, she takes a client-centred, needs-led and outcomes-focused approach to the programmes she develops to ensure they best meet the needs of users and are informed by best available evidence.

Sue Redmond, PhD has a professional background in science, youth and community work and health promotion and sociology. She holds a PhD in Youth leadership, resilience and social support. She is a teacher of MBSR, MBCT and MBCL. She is a transformational coach who works with adolescents and adults.

No-Risk - My Promise

When you turn up every day and put in the work, you will build up new neural pathways that help change how you relate to the present moment. This course will help to train your mind to let go of negative thought trains and help you consciously choose where you want to focus your attention. If you do the work and find it's not working for you, you can request a refund. 

So, the question is are you ready to bring more presence, wisdom and joy into their life?


Course curriculum

  • 01


  • 03

    The Science Backing Mindfulness

    • The Science Supporting Mindfulness

    • Breath Awareness Practice

  • 04

    Attuning to the Body

    • Day 3: Attuning to the Body & Sensations

    • Body Scan

    • Simple Awareness

  • 05


    • Day 4: Thoughts

    • Meditation on Thoughts

    • Notice Your Thoughts

  • 06


    • Day 5: Emotions

    • Meditation on Emotions

    • Notice Your Emotions

  • 07

    Stress Reaction Cycle

    • Stress Reactivity Cycle

    • Notice Your Stress Triggers

    • Body Scan

  • 08

    Implementation & Review Day

    • Implementation & Review Day

  • 09

    What is Compassion?

    • What is Compassion?

    • Self-Compassion Mantra

    • A Safe Place Meditation

  • 10

    Three Emotional Regulation Systems

    • Three Emotional Regulation Systems

    • Kindness to the body

  • 11

    Compassionate Companion & Thought Trains

    • Compassionate Companion & Thought Trains

    • Compassionate Companion Practice

  • 12

    Being with Pleasant Experiences

    • Being with Pleasant Experiences

    • Gratitude Practice

    • Gratitude Journal

  • 13

    Being with Unpleasant Experiences

    • Being with Unpleasant Experiences

    • Mindful Walking

    • Being with Unpleasant Experiences

  • 14

    Being with Difficult Emotions

    • Being with Difficult Emotions

    • Notice your inner critic or inner bully.

    • Meditation Being with Difficult Emotions

    • 3 Step Breathing Space

  • 15

    Gratitude & Appreciation - Widening the Circle of Compassion

    • Gratitude & Appreciation - Widening the Circle of Compassion

    • Widening the Circle of Compassion

    • Write a Gratitude Letter

  • 16

    Implementation & Review Day

    • Implementation & Review Day

    • Who I am - Creative Activity

  • 17

    Compassionately Being with Desire

    • Compassionately Being with Desire

    • Meditation Compassionately Being with Desire

  • 18

    What is REAL?

    • What is REAL?

    • Sitting Meditation

    • Byron Katie 4 Questions - The Work

  • 19

    Emotional Ownership

    • Emotional Ownership

    • Sitting Meditation

    • Connect with Your Emotions

  • 20

    On Grief, Living and Dying

    • On Grief, Living and Dying

    • Funeral Exercise 7 Habits of Highly Effective People

    • Preparing for the Death of a Loved One

  • 21

    On Forgiveness

    • On Forgiveness

    • Meditation RAIN on Forgiveness

    • Practising Forgiveness or Letting go of Hurt

  • 22

    Implementation & Review Day

    • Implementation & Review Day

  • 23

    Compassionately Dealing with Resistance

    • Compassionately Dealing with Resistance

    • Meditation - Compassionately Dealing with Resistance

  • 24

    Being in Nature

    • Being in Nature

    • Mindful Walking

  • 25

    Becoming Resilience

    • Becoming Resilient

    • Body Scan

    • Being Resilience

  • 26

    Moving from Stress Reaction to Response

    • Moving from Stress Reaction to Response

    • Sitting Meditation

    • Stress Triggers & Compassionate Response

  • 27

    Love or Fear?

    • Love or Fear?

    • Body Scan

    • Explore your actions

  • 28

    Purpose of Anxiety

    • Purpose of Anxiety

    • Mountain Meditation

    • Explore Anxiety

  • 29

    Childlike Wonder

    • Childlike Wonder

    • Kindness to the Body

    • Activating Childlike Wonder

  • 30

    Implementation & Review Day

    • Implementation & Review Day

  • 31

    The Power of One

    • The Power of One

    • Compassionately Dealing with Resistance

    • The Starfish Story

  • 32

    The Function of Guilt

    • The Function of Guilt

    • Meditation Bringing Compassion to Guilt

    • Guilt & Should

  • 33

    Shine Your Light

    • Shine Your Light

    • Sitting Meditation

    • Journal Your Potential

  • 34

    Letting Go

    • Letting Go

    • Practice Letting Go

    • Letting Go

  • 35

    Equanimity is not Apathy

    • Equanimity is not Apathy

    • Sitting Meditation

    • Equanimity

  • 36

    Kindness & Compassion for the Body

    • Kindness & Compassion for the Body

    • Kindness & Compassion for the Body

    • Kindness Poem

  • 37

    End of Course & Loving Kindness

    • Day 36_ End of Course & Loving-Kindness Meditation

    • Beyond Endings

    • End of Course Survey