8 Week Mindfulness Course Conscious Change

Relieve stress and maximise wellbeing to live a rich, meaningful and fulfilling life. Stop worrying, start living!

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Conscious Change is an 8 week mindfulness group course (2.5 hour weekly sessions with daily mindfulness practice) designed to support you developing mindful awareness and effective wellbeing strategies to become the best version of yourself.

Experience calmness, clarity and peace of mind with this practical mindfulness meditation course which includes attention training practices, cognitive change strategies and hands-on mindfulness exercises/meditations. Bring positive change into your life and thrive during emotionally challenging times by implementing proven strategies in a safe and supportive group environment.

Distance yourself from the worry mind and inner critic.

Bring positive change in your life now!


Mindfulness is our ability to be present with an attitude of kindness and curiosity. This course provides a step-by-step process to get into a daily mindfulness practice (5-10 min). Guided mindfulness meditations and additional resources will assist you over the duration of the course to make mindfulness a part of daily routine.


During 8 weeks, we will be covering different topics related to life’s challenges and give you the tools to turn these challenges into opportunities of personal growth. You will learn and practice evidence based strategies to implement healthy habits and transform your life. See the detailed outline of the course content.



An important part of this program is the group support, where we use mindful awareness to change our behaviour, in a safe environment. This process is done through authentic relating with other group members through honest feedback and self-disclosure. This is an organic process and you are in charge of how much to disclose in the group.


"Approximately 19 months ago I went into rehab for alcoholism where I was introduced to a therapy called Mindfulness. I found the practice to be very beneficial to my recovery while in rehab and endeavoured to continue it once released. Through research I stumbled across Conscious Beginnings run by Jon Unal and decided to sign up for the course. I wasn't quite sure what to expect but went in with an open mind. Jon presented strategies for practicing mindfulness but what I found to be the most beneficial and, totally wasn't expecting, was the safe and nurturing environment that Jon created encouraging us all to explore ourselves deeper and further with love and compassion for ourselves. I have spent a life abusing myself physically and mentally so this new concept of being kind to myself was totally new but how the little girl in me braced it. My journey continues as I am learning to deal with all the emotions that are bubbling to the surface now that I don't drown them with alcohol but Conscious Beginnings and Jon's teachings were very instrumental in my healing process fresh out of rehab. He truly walks the walks and has a deep compassion and desire for everybody to be their authentic selves. Highly recommend the course and Jon to anybody. Much gratitude."

Tracy Davis, Brisbane

"I'm truly thankful to have come across Jon at Conscious Beginnings. I have always found him to be extremely insightful, intuitive and compassionate. I have attended a mindfulness course with Jon as well drop-in sessions and each experience never ceased to amaze me with the self-awareness and spiritual growth that Jon facilitates for the participants. Magic really does happen in his sessions and it's a credit to his experience, expertise and personality. I would encourage anyone and everyone to access Conscious Beginnings services, wherever you are in your life. If you are open to the learnings, the tools you will gain are invaluable and will assist you in all aspects of yor life. Thank you for all that you have assisted me with Jon, on both my spiritual journey and path to wellbeing."

Leanne Wiles, Brisbane

"Since joining Jon's Mindfulness Workshop I've been impressed with his commitment to creating a welcoming and open atmosphere that encourages participation, especially amongst those new to the practices. Throughout the sessions I've attended Jon has shown himself to be a skilled group facilitator, adept at managing a variety of activities to explore each sessions overarching theme. His workshops are well designed and benefit from Jon's ability to considerately distill relevant cognitive research and align this with thought provoking exercises that both aid introspective reflection whilst simultaneously encouraging group discussion. I've personally found the exercises to be useful in identifying unconscious assumptions and default thought processes. My increased personal bias awareness has enabled me to become more willing to challenge these thought processes and associated behaviours."

Hayley, Brisbane

Benefits of Mindfulness

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Improve well-being & happiness

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Reduce stress & anxiety

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Be fully present in the here-and-now

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Develop positive relationships

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Become more balanced

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Enhance emotional intelligence

A study was performed by the University of Queensland in 2016, to examine the beneficial effects of our 8 week mindfulness courses. The findings showed that participating in the Conscious Change program led to an increase awareness and acceptance in life, as well as a significant decrease in perceived stress.

Upcoming Mindfulness Courses

October 2019
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“Neuroscientists have found that meditators shift their brain activity to different areas of the cortex (…) This mental shift decreases the negative effects of stress, mild depression and anxiety. (…) The researchers found that the meditators showed a pronounced shift in activity to the left frontal lobe. In other words, they were calmer and happier than before.”


A study was performed by the University of Queensland on the 2016 8  week mindfulness courses to examine the beneficial effects of increased awareness and acceptance in life. The findings of the study showed that participating in this program generally led to an increase in mindfulness as well as a significant decrease in perceived stress. The findings indicate that efforts to change your relationship with stressful and uncomfortable experiences can be improved by mindfulness practice.

Mindfulness Course Content

Mindfulness & the Science of Happiness
  • Find out how mindfulness meditation can improve your life
  • Cultivate present moment awareness
  • Learn from the latest research positive psychology to enhance wellbeing
  • Bringing mindfulness into your daily activities
  • Guided mindfulness meditation: Mindfulness of Breath and Body Awareness
Stress Reduction
  • Identify unhealthy coping strategies under stress
  • Learn effective ways to reduce stress and anxiety
  • Guided mindfulness meditation: Body Scan
Emotional Intelligence
  • Increase self-awareness and become more emotionally responsive
  • Manage & express emotions effectively
  • The RAIN process
  • Guided mindfulness meditation: RAIN
Kindness & Compassion
  • Cultivate compassion towards oneself and others
  • Improve self-esteem
  • Accept yourself unconditionally
  • Guided mindfulness meditation: Loving Kindness
Mindful relationships & communication
  • Improve your relationships by communicating clearly and listening attentively
  • Develop healthy boundaries and deal with conflict effectively
  • Guided mindfulness meditation: Body Meditation with the group
  • Find optimal ways to overcome life’s challenges
  • Develop emotional and cognitive resilience
  • Guided mindfulness meditation: Mountain Meditation
  • Be time efficient and create a work/life balance
  • Emotion regulation & radical acceptance
  • Learn effective ways to overcome procrastination
  • Guided mindfulness meditation: Mindfulness of Thoughts
Gratitude & Moving forward
  • Learn about the power of gratitude
  • Cultivate gratitude in daily life
  • Creating a new beginning
  • Guided mindfulness meditation: Gratitude & Choiceless Awareness

What is included?


A 65 page manual that includes useful mindfulness tips, educational material and practical mindfulness exercises.

Guided Mindfulness Meditations

Get access to guided mindfulness meditations, any time, on any device.

Weekly emails

Benefit from additional resources on mindfulness and positive pyschology to deepen your practice.

8 x 2.5 Hour Group Sessions in the heart of Brisbane

Get involved in a safe group to support you develop mindfulness in a conveniently located place, close to CBD.



Jon is a mindfulness trainer, high performance coach, and psychotherapist.  He is the founder of Conscious Beginnings and an associate of Mindfulness Works Australia, one of the leading mindfulness training organisations in Australia and New Zealand. He has been practicing mindfulness and meditation for over 12 years and uses his experience to help others to develop greater self-awareness, resilience and wellbeing. He currently lives in Brisbane and leads corporate and group mindfulness programs in addition to his coaching private practice. He has facilitated programs for many organisations including Australian Counselling Associtation, BHP, CUA, Kane Constructions, Queensland Police Service, QSuper, Sanofi, The Museum of Brisbane, The University of Queensland.

Conscious Beginnings supports the University of Queensland

by offering an opportunity to a selected 2nd year Master of Counselling student to participate in this mindfulness course. The UQ student co-facilitates the program under the supervision of the group facilitator.

Frequently Asked Questions


How many people are in the group?

Our 8 week mindfulness courses are limited to 12 participants. This helps us to create a safe & supportive environment where everyone gets to be heard. In this confidential closed group, you will notice that you are not alone going through challenges! Please be punctual, so we can start and finish as a cohesive group.


What if I cannot attend to one of the sessions?

It is preferable that you will attend all sessions, but if there is an urgent matter that might prevent you from attending, please notify the group leader. You can learn about the teachings of the week from the manual, and practice the guided meditations and resources that you receive by email.


Who is it suitable for?

This program is suitable for anyone who would like to learn mindfulness and bring positive change into their lives. It will particularly benefit people experiencing on-going mind chatter (worry mind), stress and anxiety. No prior experience in mindfulness or meditation is required.


What happens during the sessions?

This mindfulness course takes place weekly from 6:30pm till 9:00pm. The sessions are 2.5 hours for 8 weeks and include group discussions, sharing, feedback, mindfulness practices, psychoeducation and guided meditations. You are encouraged to start a daily mindfulness practice (5 – 10 minutes of daily practice) during the course.


What is the refund policy?

In case of cancellation, you will get a full refund 4 weeks prior to the start of the program. After this date, you will be offered an opportunity to participate in one of the future mindfulness courses.


How much is this program?

The investment for this mindfulness course is $490 ($425 early bird price), which includes 8 weekly 2.5 hour sessions in a small group + a 65 page workbook, guided mindfulness meditations you can stream online, and weekly emails with additional resources on mindfulness, positive pyschology and wellbeing.


Next Courses

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Ready to bring positive change into your life?

Conscious Beginnings

Grow. Transform. Thrive.

Our mission is to empower you finding wellbeing and meaning in life through mindfulness-based coaching & high performance trainings. We offer evidence-based workplace mindfulness trainings and corporate wellness programs, mindfulness courses, mindfulness meditation retreats, keynote speaking engagements, as well as coaching sessions in Australia.

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