An Online Course in...

I'm sure you've heard of Mindfulness and the many benefits it provides. Scientific studies show and demonstrate that there are over 70 benefits of putting Mindfulness into practice.

However, practicing Mindfulness daily and moving from the beginners level to more intermediate and advanced knowledge and practice can be difficult.

Maybe you started to read or learn about Mindfulness at one point in your life, but found 'life got in the way' and you 'let it go'.  Often clients tell me they "dont have time to practice something new" or "it sounds too difficult,  I can't clear my mind of thoughts".  Sound familiar?


There are many myths or mis-information about Mindfulness out there, and this often stops people learning the skills at the get-go.  Clients I see report, "I just dont know what book or program to use as there is so much information out there on Mindfulness, its confusing". 


If this is sounding familiar to you. You are in the right place. 

The Power of Mindfulness

So why is Mindfulness so powerful, and so needed in today's busy world?

In short, it is because we all need to slow down, take a breath and press pause once in a while. We cannot just keep going at such a rapid pace, as we miss out on the beauty of life, on the little moments in time, of being in the NOW

You may or may not have noticed that the human mind chatters to us NON-STOP. 

Have you heard of the phrase 'the monkey mind'?  Our thoughts are like monkeys swinging from tree to tree and often at a very fast and erratic rate.  However, this is just what the mind does.  

Your mind tells you what is true, what you need, what you should do, and impacts on how you feel.  And lets face it, sometimes the mind tells us some pretty awful things about ourselves and the world that we live in.  

However, we need our mind to help us work our way out of problems, solve things, store our memories and do our work.  Let's face it, our mind  can do some pretty amazing things! 

So we need to harness the benefits of our mind, and find ways to work around the not so good parts about it.  This is where Mindfulness comes in; we learn how to sit with our thoughts, be in the moment and come out of auto-pilot.

Mindfulness is like pressing the pause button.  It allows us to take a closer look at our thoughts, to examine them, with both curiosity and acceptance.  

Through regular practice of Mindfulness, and learning how to press pause, we see things more clearly, and this enables us to make better decisions for ourselves, increase our connection to ourselves and others, and gain a sense of overall wellbeing and fulfillment in life. 

You gradually develop your Mindfulness - flow.

Mindfulness Helps You To:

Decreases stress, anxiety and depression

Increases immune function

Increase positive emotions

Helps regulate our emotions

Increases focus and attention

Improves creativity and thinking 'outside the box'

Increases self control

Acceptance of the aspects of life you cannot change

Improves sleep quality

Increased feeling of being grounded and connected

Increased clarity and perspective in life

Decreases chronic pain

Improves relationships 

Imagine how your life would be if you could achieve some of the above.

Mindfulness helps you gain a sense of connection with yourself and others, improve your ability to let go, and helps you gain mastery over your mind. 

Practicing Mindfulness daily, makes it easier for you to have self-discipline and start other positive habits (like exercise, diet changes, reading, etc).

Let's Gain a Quick Snapshot of What the Research says: 

Before we move onto what I BELIEVE is one of the best ways of becoming Mindful, I wanted to share with you a small snapshot of how powerful Mindfulness is.  If you want to go deeper with what the research says, look within each box.

1. Improved Working Memory

According to a study by Jha and colleagues in 2010, mindfulness meditation has been empirically linked to enhanced working memory capacity. Comparing samples of military participants who practiced mindfulness meditation training for eight weeks with those who didn’t, Jha et al. (2010) found evidence to suggest that mindfulness training helped ‘buffer’ against losses to working memory capacity.

They also found that working memory capacity also increased as the first group practiced mindfulness meditation. These participants also reported greater positive affect and lowered negative affect.

2. Heightened Metacognitive Awareness

In layperson’s terms, this describes being able to detach from one’s own feelings and mental processes—to step back and perceive them as transient, momentary occurrences rather than ‘who we are’. In the Buddhist sense, this would relate to ‘knowing’ and ‘freeing’ the mind.

With regard to the empirical literature, it describes how mindfulness has been hypothesized to decrease patterns of negative thinking behavior (Teasdale, 1999), increased metacognitive awareness, and decentering (Fresco et al., 2007). In turn, this may have a positive effect in helping avoid relapses into depression (Teasdale, 1999).

3. Lower Levels of Anxiety

MBSR has been examined in a wide host of randomized, controlled trials that find support for its impact on alleviating symptoms of anxiety. Vøllestad and colleagues, for instance, found that participants who completed MBSR had a medium to large positive impact on anxiety symptoms (Vøllestad et al., 2011).

Similar results have also been found in studies on social anxiety disorder (SAD). For example, that of Goldin and Gross (2010), who found evidence to suggest MBSR training in SAD patients helped to improve in anxiety and depression symptoms, as well as self-esteem.

4. Reduced Emotional ‘Reactivity’

There is also evidence to support the role of mindfulness meditation in emotive ‘reactivity’. In an emotional interference task conducted by Ortner and colleagues in 2007, participants with wide-ranging experience in mindfulness meditation were asked to categorize tones that were given either 1 or 4 seconds after a neutral or emotionally upsetting picture was presented.

Those with more experience practicing mindfulness meditation were better able to disengage emotionally, meaning that they showed greater focus on the task at hand even when emotionally upsetting pictures were shown (Ortner et al., 2007).

5. Enhanced Visual Attention Processing

Another study by Hodgins and Adair (2010) compared the performance of ‘meditators’ and ‘non-meditators’ on visual attention processing tasks. Those who practiced mindfulness meditation showed greater attentional functioning through better performance on tests of concentration, selective attention, and more.

These results correspond with earlier findings that systematic mindfulness meditation training stimulates improvements in attention, awareness, and emotion (Treadway & Lazar, 2009).

6. Reduced Stress

Mindfulness training has also been linked to lower stress levels. One example of empirical evidence comes from Bränström et al. (2010), who found cancer patients who took part in mindfulness training had significantly reduced self-reported stress than those who didn’t. They also displayed greater positive states of mind and fewer post-traumatic avoidance symptoms, such as loss of interest in activities.

7. Managing Physical Pain

There is also research that suggests mindfulness may have a role in helping to manage subjective pain. Those interested in further reading may like Kieszkowska-Grudny’s (2016) review of the literature on this topic. In it, she includes numerous examples of studies into how mindfulness may help to manage chronic pain and help patients improve their quality of life (e.g. Goldenberg et al., 1994; Vowles & McCracken, 2008; 2011).

This list is by no means exhaustive. Indeed, there are lots more studies into topics such as reduced psychological distress, heightened focus, and plenty more applications of the above ideas in much more specific settings. But hopefully, this is enough to begin looking at how mindfulness can help us in our daily lives.

You might be wondering, 'Why show us a bunch of research'? 

Well, the reason is clear...

Mindfulness works.

Just before we move onto the challenge that lies before us, I wanted to leave you with a quote which summarizes the research evidence for mindfulness:

Mindfulness has been theoretically and empirically associated with psychological well-being. The elements of mindfulness, namely awareness and non-judgmental acceptance of one's moment-to-moment experience, are regarded as potentially effective antidotes against common forms of psychological distress – rumination, anxiety, worry,fear, anger, and so on – many of which involve the maladaptive tendencies to avoid, suppress, or over-engage with one's distressing thoughts and emotions.

Effects of mindfulness on psychological health: A review of empirical studies

Keng, Smoski, Robins (2011)

The Challenge

Now the Challenge, is going to be your own commitment to learning the skills of Mindfulness...and then...putting the Mindfulness skills into ACTION in your own life.

The two need to go together - the LEARNING and the ACTION.  

So - are you ready to do this? I know you CAN do this, but its important that you make a COMMITMENT to yourself, and this will result in the necessary motivation to make it work for you.

You will achieve most benefit from Mindfulness by practicing it DAILY and incorporating it into your life.  This is not hard.  It just takes commitment on a consistent basis - much like an unbroken chain.

Unfortunately, much of the advice out there on getting started (and continuing) with Mindfulness is incomplete, ineffective, or confusing. The common advice is:

Presenting instructions in an overwhelming way (too many things to learn and absorb at the same time);

Asks for too much time commitment from the start;

Focuses only on one approach or technique, giving no choice or room for experimentation;

Doesn’t take you very deep, but stays only with very basic guided meditations;

Makes you dependant on a set of beginners mindfulness strategies, not allowing you to grow at your own individual practice.

Due to many of the points above, thousands of people that could be benefiting from Mindfulness practice are left out, or don't even get started.

This motivated me to develop an Online Mindfulness Course, that would allow more people to access the information (online) and move from Beginners Mindfulness strategies to Intermediate and Advanced Practice, in a step by step approach.

Mindfulness - flow

An In-depth 8 Module Online Mindfulness Course

Through my ongoing work in Clinical Psychology in public and private practice, countless numbers of clients ask me very similar questions.

The most common questions I get are:

How do I become more connected with myself and the people around me?

How can I slow life down and feel more grounded day to day?

What can I learn and practice daily, that will buffer the stressors I face in life?

Will Mindfulness help me with my low mood, anxiety, and stress?

This is what my Mindfulness - flow Course is about:

To provide answers to these common questions, I developed the Mindfulness-flow Online Programme.  This programme is inclusive of 9 modules presented through engaging videos (of me and other things), a workbook for each module and weekly emails to prompt you to do your daily mindfulness practice. You can do the course at your own pace in the comfort of your own home.  

The Mindfulness-flow online program, that I'm introducing you to, is based on my clinical experience of 23 years, strong research, and my personal daily practice of Mindfulness. 

This course is composed of 9 modules (several videos/module) complete with accompanying workbooks, to apply the knowledge to yourself, and weekly emails that prompt you to practice the weekly Mindfulness skills learnt.  The programme has received incredible feedback from my private practice clients - and I know it will not only start you on your Mindfulness journey, but allow you to dive deeply into the many facets of Mindfulness practice.

I have developed the programme to be very user friendly, regardless of your tech-skills, and the material is engaging and interactive.  It is also compatible with any online device.

The Mindfulness- flow program will:

Assist you in creating a daily Mindfulness practice. It will increase your understanding of what Mindfulness is and is not and provide you with skills to practice in a step by step approach.

Personalise the practice to YOU! This online program will give you the  building blocks of Mindfulness, by covering: Attention and the Now, Automatic Pilot, Judgments, Acceptance, Goals, Compassion, and the Ego. By the end of the course you will be better able to to create a personal plan for incorporating Mindfulness into your daily life.

Have an optimal attitude towards Mindfulness, so that you can enjoy the process as well as the result, and keep Mindfulness as a lifetime habit.

Deepen your Mindfulness Practice, by starting at a 'foundation' level and then moving on to Intermediate and more Advanced Practices.

Integrate Mindfulness, 
into your daily life, through email reminders, exercises, and daily challenges.

The Specifics of the...

Mindfulness - flow Online Program:

Module 1

Attention and the 'Here & Now'

Module 2


Module 3


Module 4


Module 5


Module 6


Module 7

The Ego

Module 8


Module 9

Continued Support...

beyond the Modules

9 Video Modules (several videos per module), with Mindfulness Practices delivered in a step-by-step approach

A Workbook to go along with each video module - online or printable

Weekly Emails delivered to your inbox, encouraging you to practice your new Mindfulness skills

A mix of information, practical exercises and self reflection in the area of Mindfulness

Continued support beyond the 9 Mindfulness Modules

The ability to go back and refresh the Mindfulness Skills learnt at any time

At the end of the course you will also receive an exclusive “Mindfulness Cheatsheet”, and instructions for the next steps in your practice. By this point you will have developed a solid habit and a good understanding of all the essential elements of mindfulness practice. You will know exactly what you are doing – and you won’t be dependent on the course anymore.

This course integrates principles from habit science, positive psychology, and classical personal growth literature. The lessons are designed in a way that you cannot fail. It will be simple to keep up with the practice. No complicated concepts or confusing instructions.

Also, with Mindfulness - flow you won’t be dependent on guided mindfulness, but will actually learn to practice mindfulness from the “inside out”. I want you to be a light unto yourself, and not depend on anything external when exploring your inner world. This is quite a different approach from most other courses.

Why this Course?

Have you always wondered about Mindfulness and thought it 'wasn't for you' or  'it would be too hard and time consuming to learn'?

Or maybe you have learnt some Mindfulness Practices through different sources but never managed to create a daily practice you enjoy and find benefit from?

This Mindfulness-flow Online Course is for the beginner to Mindfulness, and those that are already practicing at an intermediate to advanced level.  I have developed this course to cover areas of Mindfulness practice that are often overlooked in the myriad of beginner Mindfulness courses, information and books that are currently available.  

The video material is engaging, and covers various formats and ways of delivering the skills to you. You certainly will not be bored or find it tedious! 

I believe this course is unique in its delivery, material provided and depth of knowledge in the area of Mindfulness.

Mindfulness-flow combines 23 years of skills learnt through my Clinical Practice, ongoing Research, and my Daily personal Mindfulness Practice. I have worked through this programme with my Private Practice clients and the feedback has been AMAZING! Trust me, you will not be disappointed.

Is this Program for You?

Mindfulness - flow IS 
NOT for you if...

You expect magical results immediately and don’t have the patience to follow the instructions and grow your practice incrementally

 You already have an advanced level of Mindfulness Practice and do not wish to learn further skills and techniques

Mindfulness - flow IS
RIGHT for you if...

You want to try different styles of Mindfulness, deepen your practice, or start again in a more thorough and systematic way

 You use Mindfulness every now and then, perhaps even in long sessions or retreats, but struggle with consistency

You have never tried Mindfulness before

Both beginners and intermediate/advanced-level Mindfulness users, can benefit from this course. You will discover new information and practices in the area of Mindfulness.

Get Started Now

What would it mean for you to have more, clarity, focus, and peace of mind?

How would life be if you were in the eye of the storm, but standing strong and steady, rather than being overpowered by your own mind, with its thoughts of fear, anxiety, worry, stress, and negativity?

Mindfulness has the potential to give you so much, and create deep transformation in your life. It just might be the most powerful habit in your life – and it’s priceless!

To reap the benefits of Mindfulness, you need to practice the skills learnt in Mindfulness-flow daily.  This will not be a chore, or an extra burden, but rather time in your day FOR YOU.  

You will start to look forward to the Mindfulness Practices and find that you can incorporate them into your day with ease. Before you know it - you will have a daily Mindfulness practice that enhances all aspects of your life. 

You can begin the Mindfulness-flow Online Programme right now for only $ 297 USD. And remember, the programme includes full access (web & mobile).

Once you purchase the programme, you will have full acess to all of the above via your iPhone, iPad, Android device Computer or printable material 

So if you think there is even the slightest chance that this course can help you - click on the Purchase button below. There is so much to GAIN.

So click the PURCHASE button to start your Mindfulness-flow journey - life fulfilling benefits await you!

I’ll see you in MODULE ONE!

Here are some Testimonials

The Mindfulness-flow Online Programme has changed so many lives already.
The testimonials I have received really speak for themselves:

“This course helped me become more aware of my thoughts, my feelings and myself. I feel much less anxiety and 'encounter' less anger in my life now. I certainly have gained more confidence, and feel much more comfortable in social situations. I enjoyed the relaxed environment and the vibe that we had during the Mindfulness-flow course.” 

Jeremy P. 


"Following being apart of the course, I am building the informal practice into my daily life almost without realising it. Little things like watering the garden, repotting flowers. Little things that can actually be pleasurable things to do if you are in the moment and not on 'auto-pilot'. I find that I am practicing and doing it before I realise that I am doing it. I find that at times unbearable and boring tasks and activities are now not a chore but 'sparks' in life." 

Ella J. -


"Mindfulness-flow coaching with Patrick and putting this into my own practice are a work in progress. After starting the coaching sessions, I have reduced my anxiety medications to just a half. I previously had anxiety attacks when entering large and crowded grocery stores due to my worry. Those are now 'past experiences'. I highly recommend Patrick's mindfulness-flow sessions to anybody."

Phillip S. -

Social Worker

For more Testimonials...

Your Next Step

Purchase the Mindfulness - flow Course