Mindfulness Meditation

In its simplest form, mindfulness means paying attention to being aware of the present moment. Research from 163 different studies suggested that mindfulness meditation practice had a positive effect on improving anxiety and stress (Source: Headspace). It’s also a proven way to increase resilience, emotional intelligence and communication in the workplace. 

Drop-in Guided Meditations

Corporate Mindfulness meditation class at work

Mindfulness Workshops

Corporate Mindfulness meditation class at work

Mindfulness Courses

Corporate Mindfulness meditation class at work

Drop-in Guided Meditations

Corporate Mindfulness meditation class at work

Join a host of Stretching the City clients who enjoy weekly or fortnightly 30-45 minute meditation classes at their office. These highly effective calming classes work on a drop-in basis, whereby employees attend as and when they can. These shorter sessions are an ideal fit for lunchtime, or a short break during working hours and take place in a meeting room or boardroom. Teaching the core principles of mindfulness meditation, these sessions are mainly practice-based and help cultivate a connection to the present moment - which in turn can lead to improved productivity, morale and mood and reduced stress. We advise you partake in the 60 minute 'Introduction to Mindfulness' workshop to learn the foundations of mindfulness before embarking on these shorter sessions.

How it works

  • Simply provide a quiet space, such as a meeting room and a chair for each participant. 
  • Capacity: 30 people
  • Length: 30-45 minutes (Shorter guided meditations are available for conferences and ice-breaker sessions).

Introduction to Mindfulness Meditation

Corporate Mindfulness meditation class at work

De-Mystyfing Mindfulness

New to meditation? We suggest getting started with this introductory workshop. 

  • Discover the principles of mindfulness and some of the scientific research that supports it's effectiveness
  • .Practice 2-3 meditation practices, such as the body scan, the mindfulness of breathing practice and a '3 step breathing space' practice, learning how they can improve and enhance your professional and personal life and how to implement them in to your routine. 
  • You'll leave the session feeling inspired to practice further and we'll send you on your way with our recommendations of websites, apps and audio downloads to continue and keep up your meditation practice. 

How it works

  • Simply provide a quiet space, such as a meeting room and a chair for each participant. 
  • Capacity: 30 people
  • Length: 60 minutes 
  • We require a screen for some slides.

more mindfulness workshops

Corporate Mindfulness meditation class at work

Managing Stress & Resilience with Mindfulness

Learn not just how to manage stress, but how to minimize it, and how to broaden and build the inner resources to strengthen your resilience. Your teacher will share some theoretical reasoning, along with simple and practical meditations that you can conveniently practice throughout your working week to help reduce stress and strengthen resilience - helping you approach your daily tasks with greater clarity and a stronger sense of equanimity.

Mindfulness for a Work/Life Balance

Using practical mindfulness techniques, you’ll learn ways to attain balance and harmony between your work and home life. Addressing ways to switch off from work, compartmentalise tasks and be fully present with those around you, you’ll leave this 60 minute session feeling empowered to make the most of your time at work and at home, without having to blur the two.

A Mindful Nights Sleep

Not only have numerous studies proven mindfulness to be an effective tool for reducing insomnia, even more studies have shown mindfulness to significantly reduce stress - undoubtedly one of the main causes keeping us awake at night. This 60 minute workshop, lead by an expert mindfulness teacher and psychotherapist will share the neuroscience behind sleep, as well as mindfulness and yoga techniques and practices for a better nights sleep. This session will include a guided sleep meditation, which will be available for audio download following the workshop. 

Mindful Tech

In this workshop you will learning how to empower your prefrontal cortex to use technology to work for you instead of you being a slave to it. By using the cognitive mindfulness skills meditation training has to teach us you will learn how to curb your FOSO (Fear of Switching Off) and create healthy technological use habits. 

  • Understand what mindfulness is and how it can be applied to the use of technology 
  • Experience a Mindfulness exercise to engage your reflexivity skills
  • Gain top tips for Mindful use of technology 
  • Learn how to curb FOSO 

How it works

  • Simply provide a quiet space, such as a meeting room and a chair for each participant. 
  • Capacity: 30 people
  • Length: 60 minutes 
  • We require a screen for some slides.

mindfulness courses

Corporate Mindfulness meditation courses at work

Introduction to Mindfulness (x6 60 minute sessions)

Ideal for those who are totally new to mindfulness, but want a structured introduction to start with. Each class features 1- 2 meditation practices, followed by a more in-depth exploration of a mindfulness topic (such as communication, resilience, movement and those topics listed in the classes above.) Prior to the course, we would organise a briefing call between you and the course facilitator, so the course content can be tailored to your employees.  Home practice is encouraged, but not essential. By the end of the course you should feel more ‘present’, fully aware of the here and now and inspired to continue your meditation practice further. Handouts and accompanying audio practices are provided. 

Mindfulness @ Work (x4 60 minute sessions or half day workshop)

A bespoke course created with the busy professional in mind. At 4 weeks of hourly sessions, this manageable course highlights how mindfulness can make your personal and professional life more manageable.


  • Session One: The Magic of Awareness Raising awareness to the hazards of automatic pilot, discovering the productive benefits of mindful-tasking vs. multi-tasking.   
  • Session Two: Building Resilience Building the characteristics of a resilient employee. 
  • Session Three: Finding Balance Techniques to find work-life balance and transitioning between work life demands and home life demands. 
  • Session Four: Thoughts are Not Facts Getting to know the nature of your mind and training it to work for you rather than against you.  


​Format: x4 60 minute sessions. Maximum of 30 participants.

Managing Stress & Resilience with Mindfulness (x4 60 minute sessions or half day workshop)

Lead and developed by Stretching the City’s resident mindfulness meditation teacher and psychotherapist, this new course has been designed to delve deeper in to the detrimental effects of stress and help build the muscles of resilience and mental strength to bring calm and equanimity to every day.  


  • Week 1 & 2: Will focus on stress. Understanding ‘good’ and ‘bad’ stress and sharing techniques to manage them. As well as mindfulness meditations, Hope will also share basic psychological interventions, that anyone can employ to strengthen and empower them during times of stress.  
  • Week 3 & 4: Will focus on resilience, in particular mindfulness practices to help develop resilient thinking and attitudes during times of change, uncertainty and overwhelm. Your teacher will also help participants develop tools and techniques for noticing and managing their emotions and protecting their mental, emotional and physical health whilst in a demanding professional environment. 


Format: X4 weeks of 60 minute sessions. Suitable for up to 30 participants.

How it works

  • Courses can take place in a quiet space, such as a meeting room and a chair for each participant. 
  • Capacity: 30 people per course.
  • Whilst attendance at every session is not compulsory, it is advised in order to get the most out of the course.
  • Independent practice is not compulsory, but 'homework' practices will be provided each week.
  • Each session will require a screen for some slides.

Testimonials

"We learned so much in the introductory Mindfulness course and will definitely be using Stretching The City for follow-up sessions later this year."

Marie Ravetta, HR Director, Workshare

"The trainer was fantastic and taught us 

some simple and effective meditations 

techniques. I felt really relaxed & revived afterwards."

Laura Valler, Nursing & Midwifery Council

“The lunch time meditation sessions was the only peace I had all day!"

Nicola Porter, Fred Perry

Contact Us

Drop us a line:

Email or call:

Email: info@stretchingthecity.com

Call: 0207 1832418


We're London based, but do offer our services all over the UK, so don't hesitate to get in touch.


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