6 Week Program Building Course

Course Progress


Welcome to the course

This course can be customised to suit your program building needs.

Estimated time to complete course is 6 weeks (completing one assignment per week and logging your meditation hours).

The course includes 1 private mentoring sessions and 2 x feedback on all of your assignments (draft and final copy).

Please book our mentoring session at the beginning of the course, after you have read through the framework of all four of your lesson plans and hashed out your ideas. In our meeting we will go through your plan and make sure your assignments are on track.

When you are ready you will submit your first draft of your first assignment (via Trello). I will need the log in details of your Trello account (if you want to just use the free version). I will log in, assess your draft and provide feedback and ideas for improvement. You will then go back in to your assignment and make your final revision changes before submitting again for final assessment.

We will repeat this process for each assignment.

If you are a high school teacher your lesson plans will reflect this.

If you are completing this course in order to apply for the level 3, and diploma level training, then keep this in mind when thinking through your lessons….so that you are already working towards creating your own programs.

Your assignments are below (and also individually presented within each week). Your weekly lessons also have additional resources to help you.

Note: Art and history have not been used within the assignment examples below. You may decided to use one or either of these subjects to replace a subject below. For example, you may decide to create a mindfulness based art lesson, rather than a mindfulness based science lesson, etc. Additionally, if you only teach one subject than all your assignments should reflect that. That is, all your assignments need to be created within the subject you teach.

The subject you design through is completely up to you. For example, if you only teach English, than all of your assignments may be within that subject. So instead of using PE for mindfulness of body you could design a lesson plan for English. This could be as simply as creating an exercise that synchronizes or bring awareness to the breath and relaxing the body/shoulders while completing a hand writing task. Additionally, you may decide to have the children complete a meditation in the minds garden and then have them write about the experience, or complete a piece of creative writing about a secret garden. You ability to create these lessons is only limited to your imagination. For example, if your an English teacher you can also incorporate a lesson plan using the Fibonacci sequence through teaching the lesson and having the children create their own stories about how the Fibonacci sequence came to be.

Assignment 1:

Design four mindfulness based lesson plans. Below are examples of how you may wish to proceed.

The program must include:
The first foundation of mindfulness: Mindfulness of body

Subject: PE (Physical education)
Design a lesson plan that introduces the children to learn how to use one breath cycle with one repetition of movement. The lesson must teach the children to synchronize their breath with a movement cycle. For example: a stretching sequence; a flow form movement; lifting a light weight; some type of foot work, or mindful walking (with a focus on breath synchronization)
Include an outdoor standing meditation of feeling positive energy within the mind, body and spirit.


The second foundation of mindfulness: Mindfulness of feelings (sensations and emotions)

Subject: English

Design a lesson plan that introduces the children to understand the difference between sensations and emotions. For example, a word category game, or a story writing exercise. Include a lesson that allows the children to understand that bodily sensations can be cause emotions and vice versa.
Include a body scan meditation.


The third foundation of mindfulness: Mindfulness of consciousness within consciousness

Subject: Mathematics/ or Science

Lesson plan:
Introduce the children to the Fibonacci sequence in a way that is enjoyable for the children.
Use at least 5 pictures of where the Fibonacci sequence can be found in nature.
Include a script for a meditation on connectedness, oneness, common humanity and compassion for each other.


The fourth foundation of mindfulness: Mindfulness of mental phenomena (or mental objects/perception/reality)

Subject: Science (study of the human brain)/ mathematics: sacred geometry

Create a lesson plan that introduces the children to the mind’s eye using Metatron’s cube.
Include a guided meditation using the mind’s eye (imagination).

Assignment 2: Log 5 hours of informal mindfulness and 5 hours of formal meditation time (use a word document to log times and session types)

Course Information


Course Instructor

Elizabeth-Anne Mulhane Elizabeth-Anne Mulhane Author

I have over 30 years experience in practicing mindfulness, meditation and various forms of movement. I also have a Bachelor of Psychological Science (Honours), Psychology, Second Class, Division A (2006 – 2015) from Central Queensland University. For my honours degree I completed a two part thesis in mindfulness, wellbeing and sound.

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Course Outline

  • Week 1. Module 1. Mindfulness and Wellbeing
    • Download Your 60 Page Workbook & join our private support group.
    • Lecture: Understanding Mindfulness
    • Reading: Cultivating our mind
    • Reading: Understanding Hedonic and Eudaimonic Wellbeing.
    • Lecture: The shocking research into wellbeing
    • Lecture: The Science behind Breathing
    • Guided practice: Mindfulness of breath formal practice + assignment
  • Week 2. Module 2. Implementing Mindfulness into your Centre, or School
    • Guided practice: Body scan meditation exercise
    • Reading: Mindful eating and grounding
    • Reading: The wondering mind
    • Lecture: Teaching mindfulness to children aged 3 to 6 years (with practical examples)
    • Lecture: What has research into mindfulness demonstrated?
    • Reading: Mindful eating exercises and script + assignment.
    • Reading: Mindful eating exercise and 8 week program
    • Downloads: 10 week mindfulness based creative play program
    • Lecture: Implementing mindfulness into your centre, or school (part 1). 
    • Lecture: Implementing mindfulness into your centre, or school (part 2).
  • Week 3. Module 3. Mindfulness, Wellbeing and Movement
    • Lecture: Theories of wellbeing, mindfulness and young children
    • Watch: Mindful walking
    • Watch: The Mindful Smiles Campaign and our Facebook Group 
    • Practical lecture: The principles of yoga, qigong and tai chi.
    • Additional resources: Guided practice: yoga for beginners
    • Additional resources: Guided practice: Mindful movement for young learners 
    • Guided practice: 10 minute open eyed mindfulness of breath session
  • Week 4. Module 4. The Mind and the Self
    • Lecture: Understanding the mind through CBT and MBCT + quiz
    • Lecture: Loving kindness meditation for developing wholesome core beliefs
    • Lecture: Brain hack
    • Lecture: Perception of reality
    • Guided practice: Gratitude meditation
    • A lesson to connect children with their thoughts and feelings + assignment.
    • Reading/lecture: Mandala and sacred geometry
  • Week 5. Module 5. Self Inquiry and Compassion
    • Lecture: MBCT and CBT continued – self inquiry and the wondering mind + quiz
    • Guided practice: Loving kindness meditation
    • Reading: Loving kindness or a mindful empty practice!
    • Additional resource: I am affirmations
  • Week 6. Module 6. The Mind’s Eye
    • Technique and lecture: understanding the mind’s eye
    • Practical exercise for developing the minds eye
    • Sacred geometry in nature
    • Guided practice: Mind’s eye meditation
    • Practical exercise for developing the mind’s eye using Torus
    • Watch: Cultivating wholesome thoughts
  • Week 7. Module 7. Mindfulness, Sound and Sacred Geometry 
    • Lecture: Sound and the human brain
    • Lecture: Music and wellbeing
    • Lecture: Tibetan sing bowls and wellbeing plus practical exercise
    • Practical exercise: Sound and vibration and contemplation of consciousness
    • Practical exercise: Sound and sacred geometry
    • Practical exercise: meditating with sound, sight and mantra
    • Additional resources: brain waves and sounds
  • Week 8. Module 8. Consciousness
    • Lecture and reading: Consciousness and oneness
    • Guided practice: Transcendence
    • Lecture: The joy of mathematics
    • Lecture: Third eye discussion
    • Final assessment task