Hopefully this course has been useful, and has given you a grounding with mindfulness practice.

If you’ve only managed to dip in and out, that's a great start. However, I strongly recommend that when you can, you commit to practising every day for 8 weeks. This is the only way to embed new habits of reaction to stress triggers, as it takes that long to establish new neural pathways in then brain.

The challenge now is to keep it going. Find ways to integrate the practices into everyday activities. Try to make even a 5 minute practice time every morning, to get the day off to a good start, and set a simple intention, such as ‘I will be kind in all my interactions today’ - see the notes below.

If you're a member of Mindful Work, make sure you also get the Five to Nine app, and do join our free webinars. If you really want to deepen the practice, the next step is a retreat - we run several each year with small groups.

Keeping it going

Getting the day off to a good start

We'd love to know what worked best for you and the impact it's had for you. Please spare 2 minutes to give us your feedback, so we can keep improving it for others.