Queen Mary University Yurt
Queen Mary University Yurt
Queen Mary University Yurt
Queen Mary University Yurt
Queen Mary University
“I feel empowered thanks to having a range of mindfulness practices which I can weave into my everyday life”
Queen Mary University
“Insightful course and a great introduction to Mindfulness. The tutor has some great first-hand knowledge and experience in the practice”
Queen Mary University
“The course has really helped me feel happier. As someone who suffers from anxiety Mindfulness has allowed me to manage my stress and feelings of panic a lot better”
Queen Mary University
“A really worthwhile course run by very friendly and knowledgeable teachers. It has helped me to treat myself and others with more kindness and less blame”
“It ended too fast! Would love to carry on doing sessions. Course should be longer – enjoyed it too much”
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Mindfulness First Steps – 4 weeks online

Dates to be announced

Caring for ourselves and our mental health has never been more important. This 4-week course offers a highly engaging and practical introduction to Mindfulness. Delivered online by an expert tutor it’s accessible and affordable.

Mindful approaches to stress have proven to be easy to learn and use in almost any circumstance. Although it’s not a magic solution or right for everyone it can form an important part of a personal strategy in these challenging times.

First Steps are always important. This course will get you going in the right direction. It will equip you with the key tools and knowledge to practise straight away. It will provide a firm foundation for any future exploration of Mindfulness.


Each online Zoom session lasts for 1 hour and 15 minutes. These sessions, guided by the tutor, focus on learning key Mindfulness practices. These include sitting meditations, body scanning and mindful movement. These are followed by gentle exploration of your immediate experience of each exercise.

A key part of the course is your commitment to a daily mindful exercise or activity between each of the weekly sessions. Like any new skill, benefits only come from actually doing.

This course is based on similar, evidence-based, short and longer courses that have proven positive impacts.

The tutor

Bob Chase has been teaching meditation for 14 years and Mindfulness Based Stress Reduction (MBSR) since training with the Bangor University Centre for Mindfulness Research and Practice in 2014. He first learned to meditate over 25 years ago.

Bob founded Mindful in the City (MITC) in 2014 with Dr Laura Madeley. MITC partners now work in many settings including: universities, businesses and charities. Bob follows the BAMBA Good Practice Guidelines for Teaching Mindfulness-Based Courses

His day jobs have included: management of digital teams, arts management and co-ownership of two internet companies. He also runs a floating arts venue alongside teaching mindfulness.


Resources to accompany the course are located on a customised website for participants only. It includes: the downloadable audio guides required for the “homework”, extended notes written by the tutor and selected video and audio material, book and link lists. Links to “autism informed” resources are included in a Neurodiversity section.


This course is designed for beginners who want to find ways of working with stress more effectively and increasing their overall level of awareness and well-being. It gently encourages moving towards experiences, including difficulties, in order to be able to work with them more skilfully. This can be challenging as well as rewarding.

If you have a current mental health issue such as clinical depression or PTSD, or are in a period of major life challenge such as recent bereavement, active substance addiction or trauma, a Mindfulness course may not be right for you at this time.

If you have any concern about your circumstances please contact Bob initially by email: bob@mindfulinthecity.co.uk. Bob will get in contact to discuss the best option for you. All information you share will be treated in strict confidence. In some circumstances he may suggest you do not undertake the course.

Course fees

This course is offered at a special rate of £49 (* Save £10 if you also book the follow on “Next Steps Course”)

Please note: this course is usually only available to organisations at £75 per person. More in depth 8-week MBSR courses are in the region of £300.

Each group is kept small, max 12, to support the personal nature of the experience. Each course includes 5 hours of online group learning led by your tutor.

All participants are eligible to attend FREE our monthly practice sessions after the course

At this special rate no concessions are available.

Book/Register NOW – Nothing to pay until your place is confirmed


Feel free to ask questions before booking by emailing bob@mindfulinthecity.co.uk

Step 1: Read/download the pre-course information

Step 2: Complete the course registration form

Step 3: Receive confirmation of your place by email and pay online

(Invoices can also be issued on request)


If you would like to receive information on forthcoming dates please email bob@mindfulinthecity.co.uk with any preferences i.e. day of the week. We will put you on the waiting list.


Research shows that mindfulness courses like this one have many benefits including:

  • Reduced feelings of stress, anxiety, and depression
  • Improved ability to cope with pain and illness
  • Less worrying and obsessing over things
  • Greater appreciation of what is pleasant and enjoyable in life
  • Feeling clearer about what is truly meaningful, and living life with a stronger sense of purpose
  • Improved overall well-being even in difficult times

Whilst we can’t guarantee all of these benefits for everyone, our own experience and the published research tell us that changes like these are very common and make the challenges of participating worthwhile.

Recent clients for the First Steps online coursewwq

Recent feedback

“This course has helped me be more present and less reactive in my everyday life. Practising what I have learned makes me feel that I am better connected to myself and others, and that there is more space in my head/body and around” Oct 2021

“As a teacher, Bob is clear, gentle and encouraging. He is a good role model for the state of compassionate attentiveness that we are trying to attain” (Feb 2021)

“I highly recommend this course. It is very well structured and well-paced. Bob is a very experienced practitioner and teacher. He is supportive in a very open way” (Dec 2020)

“An excellent way to find tools that allow you to keep your feet on the ground and stop you getting blown about by life!” (Nov 2020)

“Bob gently and patiently guiding us through the exercises: calming in itself”

“I hadn’t realised how little I knew myself until this course. Thanks to the amazing teaching and insightful exercises and discussions, I was able to be more honest to myself about my feelings and thoughts”

Recent clients (organisations) – Mindfulness First Steps

If you are interested in offering this class within your organisation, please contact us directly via chat or info@mindfulinthecity.co.uk