Introducing mindfulness

About the course

This beginner-friendly course introduces core mindfulness themes for everyday life. You will learn simple practices you can use at home or work, with plenty of space for questions and discussion.

Who is it for?

• Beginners curious about mindfulness and how to start
• People feeling stretched, on autopilot, or in need of a gentle reset
• Anyone wanting simple, practical tools for everyday wellbeing

What you'll gain

• Tools to pause and reset when life feels busy
• Practical ways to work with stress and overthinking
• More awareness of how you feel in the moment
• Gentle practices to support better sleep and calm
• Confidence to continue at home in your own time

Course structure

Week 1 — Training the attention. Learn how to steady a wandering mind and bring focus back to what matters. We explore how choosing where to place attention can change daily experience.

Week 2 — Shaping experience. How we look at things matters. This session explores how thoughts colour our reality, and how mindfulness opens up a more spacious, observational way of being. You'll practise noticing with curiosity rather than judgment — a shift that can support personal growth and wellbeing over time.

Week 3 — Responding instead of reacting. Learn to create space between what happens and your response. We focus on practical techniques to pause, steady yourself, and choose responses aligned with your values.

How you'll learn

We learn together in a calm, supportive small group. Each session includes gentle teaching, guided mindfulness practices, and time to share experiences (optional — you are welcome just to listen). You will receive handouts and short recordings to support home practice.

About Elisa

I'm Elisa Riutta, a qualified mindfulness teacher based in Southsea, Portsmouth. My teaching style is calm and compassionate, and I'm qualified to teach evidence-based mindfulness courses, with several years of experience leading groups in person and online.

Price

£60 for the full 3-week course. Payable via bank transfer or PayPal. Your place is confirmed once payment is received in full.

Practicalities

• What to wear: comfortable clothes; a water bottle is welcome
• Seating: all practices are seated; you are welcome to bring a small cushion if you would like
• Accessibility: please contact me about any access needs
• Location: in-person in the Portsmouth area — the venue for the next intake will be confirmed at booking
• Contact: info@southcoastmindfulness.com | Phone / WhatsApp: +44 7961 378891

Terms & conditions

Payment: course is payable via bank transfer or PayPal. Your place is confirmed once payment is received in full.

Cancellations: more than 14 days before start date — full refund. Within 14 days of start date — non-refundable.

Eligibility: a three-session commitment is required as the programme builds session by session. Missing the first session means I may not be able to include you in that round, and you will be offered the next available course if space allows. Participants must be over 18. This course is not a treatment for specific physical or psychological conditions and may not suit those experiencing severe difficulties.

Full details are in the course policy — see below.