Conscious Change8 WEEK MINDFULNESS-BASED PERSONAL GROWTH PROGRAM
Relieve stress, anxiety, and maximise well-being to create a rich, meaningful and fulfilling life. Stop worrying, start living!
Conscious Change is an 8 week group program (2.5 hour sessions with daily practice) designed to help you develop mindful awareness to bring positive change into your life.
Experience calmness, clarity and peace of mind with this practical mindfulness course which includes attention training, cognitive change strategies and hands-on mindfulness exercises/meditations. Become the best version of yourself and thrive during emotionally challenging times by implementing healthy strategies in a safe and supportive group environment.
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 (10-15 min). Guided meditations and additional resources will assist you over the duration of the course.
During 8 weeks, we will be covering relevant topics related to life’s challenges and how to turn these challenges into opportunities of growth. You will learn and practice evidence based strategies to change unhealthy habits and transform your life. See the detailed outline of the course content below.
GROUP THERAPY PROCESS
An important part of this program is the group therapy component, where we use mindful awareness to change our behaviour, in a safe & supportive 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."
"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."
"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."
Improve well-being & happiness
Reduce stress & anxiety
Be fully present in the here-and-now
Develop positive relationships
Become more balanced
Enhance emotional intelligence
A study was performed by the University of Queensland in 2016, to examine the beneficial effects of the Conscious Change courses. The findings showed that participating in the 8-week Conscious Change program led to an increase awareness and acceptance in life, as well as a significant decrease in perceived stress.
“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.”
– PSYCHOLOGY TODAY
A study was performed by the University of Queensland on the 2016 Conscious Change courses to examine the beneficial effects of increased awareness and acceptance in life. The findings of the study showed that participating in the eight-week Conscious Change program generally led to an increase in mindfulness as well as a significant decrease in perceived stress. This shows that efforts to change your relationship with stressful and uncomfortable experiences in your life can be improved by mindfulness practice.
Mindfulness & the Science of Happiness
- Find out how mindfulness can improve your life
- Cultivate present moment awareness
- Learn from the latest research how to increase happiness and well-being
- Bringing mindfulness into your daily activities
- Guided meditation: Mindfulness of Breath and Body Awareness
- Identify unhealthy coping strategies under stress
- Learn effective ways to reduce stress and anxiety
- Guided Meditation: Body Scan
- Increase self-awareness and become more emotionally alert
- Manage & express emotions effectively
- The RAIN process
- Guided Meditation: RAIN
Kindness & Compassion
- Cultivate compassion towards oneself and others
- Improve self-esteem
- Accept yourself unconditionally
- Guided Meditation: Unconditional Acceptance
Mindful relationships & communication
- Improve your relationships by communicating clearly and listening attentively
- Develop healthy boundaries and deal with conflict effectively
- Guided Meditation: Body Meditation with the group
- Find optimal ways to overcome life’s challenges
- Develop emotional and cognitive strength
- Guided Meditation: Mountain Meditation
- Be time efficient and create a work/life balance
- Emotions regulation & Radical acceptance
- Deal with fear of failure and become more innovative
- Guided Meditation: Mindfulness of Thoughts
Gratitude & Moving forward
- Learn about the power of gratitude
- Cultivate more gratitude in daily life
- Reframing disaster
- Guided Meditation: Loving Kindness
What is included?
Jon is a psychotherapist, mindfulness trainer and the founder of Conscious Beginnings. He is 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 well-being. He currently lives in Brisbane and leads corporate and group mindfulness programs in addition to his psychotherapy private practice. He has facilitated programs for many organisations including Australian Counselling Associtation, CUA, Kane Constructions, Queensland Police Service, QSuper, Sanofi, The Museum of Brisbane, The University of Queensland.
Conscious Beginnings is supporting 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?
Conscious Change is limited to 10 participants, to create a 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 practice the topic of the week from the manual, 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 practice mindfulness and bring positive change into their lives. It will particularly benefit people experiencing on-going mind chatter, stress and anxiety. No prior experience in mindfulness or meditation is required.
What happens during the sessions?
This program takes place weekly, from 6:30pm till 9:00pm. Sessions are 2.5 hours for 8 weeks. There are group discussions, sharing, feedback, mindfulness exercises, psychoeducation and guided meditations. You are encouraged to start a daily mindfulness practice (10-15 minutes) during the course.
What is the refund policy?
In case of cancellation, you will get a full refund until one week prior to the start of the program, minus $50 processing fee. After this date, you will be offered the opportunity to participate in one of the future programs.
How much is this program?
The investment for this course is $475 ($395 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.
A question? Get in touch with us
Ready to bring positive change into your life?
Grow. Transform. Thrive
Our mission is to empower you finding well-being and meaning in life through Mindfulness-based Counselling & Trainings. We offer evidence-based corporate mindfulness and well-being programs, mindfulness courses, retreats, and keynote speaking engagements, as well as counselling and coaching sessions all over Australia.