a four-week invitation to pause, breathe,
and return to yourself
the beginning of a place where we practice together
Get in Touch
I'm Sue, a Reiki practitioner since 2018 and a student of the Mindfulness Meditation Teacher Certification Program led by Tara Brach and Jack Kornfield. This course is offered as part of my teacher training practicum — a chance to share what this practice has given me.
"If your compassion does not include yourself, it is incomplete." — Jack Kornfield
Each session is 60 minutes, held online. No experience needed — just a willingness to show up.
Are you feeling the "mid-life squeeze"? If you are juggling the heavy, competing demands of a career, raising kids, and caring for aging parents, you are likely pouring all your energy into others while your own cup runs entirely empty.
This 4-week online introductory course is designed specifically for you. This isn't about adding another chore to your endless to-do list, and we won't just focus on generic stress reduction. Instead, we will explore practical, heart-centred mindfulness tools to help you step out of chronic overwhelm, release heavy expectations, and soften your critical inner voice.
Together, we will learn how to:
Join us in an intimate, supportive online space to establish a realistic, ongoing practice of self-care right in the middle of your demanding life.
We begin by coming home to the body. The breath and body become our refuge — a place we can always return to, no matter how busy or overwhelmed life feels.
We turn toward our emotions with curiosity rather than avoidance. Using the RAIN practice, we learn to meet mid-life pressures — stress, grief, uncertainty — without being swept away.
We turn the warmth of compassion inward. This week is about refilling your own cup — recognising that caring for yourself is not indulgence, but the foundation of caring for others.
We weave everything together. Breath, body, emotions, lovingkindness — and explore how to carry these tools into everyday life through small, meaningful moments of presence.
Each week combines teaching, guided practice, and open group reflection. No homework, no pressure.
Drawing from the Mindfulness Meditation Teacher Certification Program (MMTCP) — a world-renowned training founded by Tara Brach and Jack Kornfield to bring mindfulness and compassion-based teaching into the world.
This course does not include Reiki — it is a standalone mindfulness offering.No prior meditation experience needed. This course was made for people who feel they have no time to pause — and need it most.
Session slides, guided audio, readings, and links — all kept in a shared folder updated each week.
Slides, PDFs, guided meditations, and recommended reading — all in one shared folder. No sign-in required to view or download.
New materials are added before each session. Bookmark the folder and check back each week.
Breath, body scan, RAIN, and Metta recordings to practise between sessions.
Downloadable PDFs of each week's presentation, so you can revisit the teaching.
A curated list of books, talks, and online resources from Tara Brach, Jack Kornfield, and others.
Recommended apps, free online meditations, and community resources to support your ongoing practice.
This course is offered free of charge, in a small group of up to 6 people. If you're interested in joining a future cohort, get in touch — Sue would love to hear from you.
thepausejapan@gmail.com