Mindfulness Sessions

Mindfulness for small business owners and entrepreneurs

Free 8-session online

meditation course


What’s mindfulness got to do with copywriting and why are there videos about mindfulness on the copywriting website?

Good question. 

Entrepreneurs (and all freelance copywriters are entrepreneurs) need to take steps to look after themselves, both physically and emotionally.  Being a creative entrepreneur and running a successful business is more like running a marathon than running a sprint. As such, if we don’t factor in time to care for ourselves, other parts of our lives can be negatively affected.

Being mindful and learning the basics of meditation is a useful skill for any entrepreneur as it will help you reduce stress, overcome anxiety and deal with procrastination.  

If you’d like to learn how meditation can help you be more creative, and help you deal with the myriad complexities that life offers, take a moment to watch these videos and discover how meditation can bring joy and happiness into your life, no matter what is happening around you.

Who created the videos?

Most people know Bernadette Schwerdt as the Copywriting Coach.  She is also a meditation trainer and she has created these videos to help SMEs and entrepreneurs get through difficult and stressful times.

Cost: (free)

These sessions were conducted online, for a virtual group.  You can replay them at your leisure.  They are free and you are welcome to share them with your network. 

They are stand alone modules but for best results, watch them in consecutive order.

Duration:

Each video runs for approximately 60 minutes.

Sponsored by:

Thank you to Melbourne City Council for sponsoring these sessions.

Overview of the series:

This soothing, practical, hands-on series led by one of Melbourne’s most popular meditation facilitators, will teach you everything you need to know about mindfulness so you can find instant calm and enjoy life again.

The benefits of mindfulness and meditation:

✔ Reduced anxiety

✔ Improved sleeping patterns

✔ More self-acceptance

✔ Greater feelings of joy and freedom

✔ Increased relaxation

✔ Improved mental health

This course was also created to help the thousands of international students in Australia who are far from home and finding life difficult.

Here are some organisations who can help:

City of Melbourne:

Study Melbourne:

Free online and phone support services:

Lifeline: 13 11 14
Beyond Blue: 1300 22 4636
Kids Helpline: 1800 55 1800
MensLine: 1300 789 978

Session 1:

In this session, you'll learn:

  • What meditation is
  • The physical and emotional benefits of meditation
  • How to use meditation to reduce anxiety, worry and stress
  • The basic ‘mechanics’ of how to meditate – how to sit, breathe, be mindful
  • The myths of meditation
  • Where to meditate and how often
  • The Body Scan – a relaxation exercise to prepare the body and mind for meditation

Please note the recording for this video was started a few mintues after the introduction. 

Download the PowerPoint Presentation.

Session 2: 

In this session, you'll learn:

  • How to transform negative thoughts into useful insights
  • How to tame the ‘monkey mind’ and minimise our tendency to ‘catastrophise’
  • The basic ‘mechanics’ of how to meditate – how to sit, breathe, be mindful
  • Why we have the same thoughts day after day and how to stop the cascade of thinking
  • How to be mindful at work
  • Where to meditate and how often
  • The Body Scan – a relaxation exercise to prepare the body and mind for meditation

Download the PowerPoint Presentation

Session 3: 

In this session, you'll learn:

  • Why we resist meditation and ways to incorporate meditation into our lives
  • Why meditation can be medication
  • The 4 pillars of a healthy life -meditation, exercise, diet and sleep
  • How meditation can ‘interrupt’ the monkey mind
  • Micro meditations – how to create 1-minute meditations
  • The Body Scan – a relaxation exercise to prepare the body and mind for meditation
  • Resources for those seeking more help

Download the PowerPoint Presentation.

Session 4: 

In this session you'll learn:

  • The two strands of an emotion – sensation + story
  • How to reframe ‘negative’ thoughts and use them as opportunities for practice
  • How to manage intense experiences eg grief and sadness, so that they do not overwhelm you
  • How to identify the ‘stories’ we tell ourselves that can sabotage our mental health and retrain the mind to see the situation differently
  • Micro meditations – new ideas for how to create 1-minute meditations
  • The Body Scan – a relaxation exercise to prepare the body and mind for meditation
  • Resources for those seeking more help

Download the PowerPoint Presentation.

Session 5: 

In this session you'll learn:

  • If things aren’t working well, do the opposite
  • Doing the opposite reduces the resistance to ‘right action’
  • Using Gandhi’s approach – ‘watch your thoughts for they become your destiny’
  • An introduction to the Buddhist 8-fold Path
  • An overview of the types of meditation styles we have so far covered
  • The Body Scan – a relaxation exercise to prepare the body and mind for meditation

Download the PowerPoint Presentation.

Session 6: 

In this session, you'll learn:

  • How to trust in the process of meditation and let go of expectations
  • Why we need to ‘believe it before we see it’ and not the reverse
  • The consequences of holding on too tight to what we want and being too rigid
  • A visual metaphor that helps us loosen our grip on the narrow focus and see the bigger picture
  • Releasing the need to hold on tight to goals, events and past situations
  • Practical ways to incorporate meditation into your life – using Siri, a timer, apps, books
  • Examples of famous meditators in action, and how they do it
  • The Body Scan – a relaxation exercise to prepare the body and mind for meditation

Download the PowerPoint Presentation.

Session 7: 

In this session, you'll learn:

  • How to loosen our attachment to results and outcomes of meditation
  • How to minimise the impact of past thoughts and future projections on our current state
  • How AFL footballers and other high-pressure occupations use mindfulness as a training tool
  • Why we need to sometimes ‘let go’ before we move forward and achieve our goals
  • What thoughts and words to look out for that indicate we are focussing on the past and projecting into the future
  • How to use mindfulness to help overcome stressful situations
  • How to manage the ‘amygdala hijack’ and help the body cope with the fight/flight mode
  • Practical ways to incorporate meditation into your life – creating rituals, candles, bells, blankets, spaces to support your practice
  • The Body Scan – a relaxation exercise to prepare the body and mind for meditation

Download the PowerPoint Presentation

Session 8: 

In this session, you'll learn:

  • An overview of the 8 sessions
  • A process for how to bring mindfulness into your life
  •  If you want the complete summary of the 8 sessions condensed into one session, this is the one to watch

Download the PowerPoint Presentation.