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 Next Steps – 4 week online + retreat

No courses currently available

Staying mindful can be big challenge. After you have learned the principles and begun using practices it’s all too easy for life to resume it’s usual patterns and for practice to fall away.

If you are looking to refresh your interest in mindfulnesss and to re-establish your practice then this is the course for you.

Going deeper into the principles that underpin mindfulness, exploring classic practices and learning new practices will be at the core of this course

It will also be a great opportunity to practice with and learn from each other. Comraderie can be of enormous help. A half day retreat will offered as part of the course.

This course will introduce the Four Foundations of Mindfulness and explore how they can be used as a framework for practice.

These Foundations are central to an understanding of secular mindfulness practice:

  • The Body
  • Feelings/sensations
  • Thought/emotions
  • Insight


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.

This course incudes an optional half day retreat taking place on Sunday NOVEMBER 21st between 9am and 1pm

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.


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.


If you have already taken a beginners course or you are already an experienced meditator, this course is ideal for you. This course is not suitable for complete beginners. 

Our mindfulness courses are designed for people 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.


This course is offered at a special online rate of £49 + optional retreat day £15 – Total £63.00 (QMUL staff and students FREE)

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 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


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.


Next Course: Will be scheduled when enough people have registered

Feel free to ask questions before 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 and pay online (payment by invoice and bank transfer on request)

Recent clients for the First Steps online coursewwq

Recent feedback

“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”

MITC clients

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