Course Overview
Learn practical mindfulness, meditation and Qigong techniques that you can use to support relaxation, self-awareness and everyday wellbeing.
This beginner-friendly short course introduces simple practices that can help you slow down, reconnect with yourself and create a more mindful daily routine.
Through guided activities, you will explore mindfulness, breathing techniques, meditation, body awareness, relaxation and basic modern Qigong. The course combines traditional practices with practical techniques that can be incorporated into modern everyday life.
You will learn how to use your breath, attention and gentle movement to become more aware of your body and surroundings, settle the mind and create moments of calm throughout your day.
The course also introduces the Four Immeasurable Tenets and the Nine Pillars of Mindfulness, helping you explore mindfulness as both a practical technique and an approach to everyday life.
No previous experience with mindfulness, meditation or Qigong is required. Come with an open mind and a willingness to explore new ways to support your wellbeing.
Macquarie Community College operates from a range of venues across Northern and Western Sydney, including Blacktown, Carlingford, Chatswood, Epping, Mount Druitt, Richmond and Ryde. Enrol today!
What you will learn
Course outline
During this course, you will be introduced to practical techniques from three key areas.
Mindfulness
- The Four Immeasurable Tenets
- The Nine Pillars of Mindfulness
- Sensory awareness and grounding techniques
- How to practise mindfulness during everyday activities
- Ways to incorporate mindfulness into your daily routine
Meditation
- Breathwork and breathing awareness
- Guided visualisation
- Body awareness
- Relaxation techniques
- Simple meditation practices you can continue at home
Modern Qigong
- Basic Qigong stance and posture
- Opening sequences
- Conditioning and regulating forms
- Basic flowing movements
- Breathing and movement coordination
- Closing sequences
Course outcome
By the end of this course, you will have a range of simple mindfulness, meditation and Qigong practices that you can continue independently.
You will be able to:
- Practise basic mindfulness techniques in everyday situations
- Use breathing and meditation techniques to support relaxation and self-awareness
- Perform introductory modern Qigong movements and sequences
- Combine breath, movement and attention during Qigong practice
- Recognise opportunities to incorporate mindfulness and meditation into your daily routine
- Develop a personalised self-care practice that suits your lifestyle
The aim is not to create a complicated routine, but to give you practical techniques that can be used at home, in a group or independently whenever you want to create a little more space for mindfulness and relaxation.
What you need to know
Who is this course for?
This course is suitable for adults who:
- Are new to mindfulness, meditation or Qigong
- Would like to learn practical relaxation and mindfulness techniques
- Want to establish a regular self-care or mindfulness routine
- Are interested in gentle movement and breathwork
- Have tried meditation previously and would like more guidance or structure
Entry requirements
No prior experience is necessary.
What you need to provide
- Yoga mat
- Towel
- Cushion or pillow
- Comfortable clothing that allows you to move easily
Other information
- This course includes gentle physical movement and may not be suitable for people with limited mobility.
- Students will be asked to complete a medical and information form at their first class.
- If you are new to physical activity, have an existing medical condition or have concerns about participating, please seek advice from an appropriate healthcare professional before attending.