Structurally changes the brain to

improve focus.

Mindfulness for a Work/Life Balance

Using practical mindfulness techniques, you’ll learn ways to attain balance and harmony between your work and home life. Addressing ways to switch off from work, compartmentalise tasks and be fully present with those around you, you’ll leave this 60 minute session feeling empowered to make the most of your time at work and at home, without having to blur the two. 60 minutes.

Managing Stress & Resilience with Mindfulness

In this 60 minute session we tackle the topics of stress and resilience – learning not just how to manage stress, but how to minimize it, and how to broaden and build the inner resources to strengthen your resilience. Your teacher will share some theoretical reasoning, along with simple and practical meditations that you can conveniently practice throughout your working week to help reduce stress and strengthen resilience - helping you approach your daily tasks with greater clarity and a stronger sense of equanimity. ​

regular meditation Classes



meditation courses

An Introduction to Mindfulness (4, 6 or 8 weeks)
Ideal for those who are totally new to mindfulness, but want a structured introduction to start with, these sessions can easily be slotted into lunch breaks, or at the end of the day. Each class features 1- 2 meditation practices, followed by a more in-depth exploration of a mindfulness topic, such as: communication, focus and movement. Home practice is encouraged, but not essential. During these courses you’ll learn how to meditation can help to:

• Activate the 'rest & digest'  part of our nervous system, which helps us to have a more positive reaction to stress. 
• Promote 'divergent' thinking - which means we feel more creative and full of ideas.
• Increase the ability to stay on tasks for longer and get jobs done.
• Significantly decrease anxiety and depression.
• Significantly improve relationships.

By the end of the course you should feel more ‘present’, fully aware of the here and now and inspired to continue your meditation practice further. Available in 4, 6 or 8 week courses. Handouts and accompanying audio practices are provided. 

An Introduction to Mindfulness Meditation 
New to meditation? We suggest getting started with this Introductory session. In a typical taster class you'll be introduced to the principles of mindfulness and some of the scientific research that supports it's effectiveness. You'll then practice 2-3 meditation practices, such as the body scan, the mindfulness of breathing practice and a '3 step breathing space' practice, learning how they can improve and enhance your professional and personal life and how to implement them in to your routine.

Length: 60 minutes

Capacity: Up to 50 people. In a boardroom, meeting room, or whatever space you have available.

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In its simplest form, mindfulness means paying attention to being aware of the present moment. Research from 163 different studies suggested that mindfulness meditation practice had a positive effect on improving anxiety and stress*. It’s also a proven way to increase resilience, emotional intelligence and communication in the workplace. Try one of our meditation classes or courses. 

 mindfulness MEDITATION 

A month of Mindfulness: 4 week Mindfulness @ Work Course
A bespoke course created with the busy professional in mind. At 4 weeks of hourly sessions, this manageable course highlights how mindfulness can make your personal and professional life more manageable.

Session One: The Magic of Awareness
Raising awareness to the hazards of automatic pilot, discovering the productive benefits of mindful-tasking vs. multi-tasking.  
Session Two: Building Resilience
Building the characteristics of a resilient employee.
Session Three: Finding Balance
Techniques to find work-life balance and transitioning between work life demands and home life demands.
Session Four: Thoughts are Not Facts
Getting to know the nature of your mind and training it to work for you rather than against you.

Disconnect to Reconnect: 4 week Course
A new mindfulness course designed to specifically address distraction in our digital age, and help participants to learn to connect with the present moment and manage their lives in a more fulfilling way. Incorporated within the programme will be making space for a rejuvenating lunch break; a relaxing commute; reconnecting with colleagues; managing stress and building resilience. Comprises x4 sessions covering:.

​Session 1: 90 minute Thrive Offline Workshop
A fun and energetic session introducing participants to the impacts of digital distraction that includes practical tools and tips on how to reclaim control of digital technology. This workshop is taught by two facilitators, one of whom is a meditation teacher who will lead the further x3 60 minute workshops.

Session 2: A discussion and dedicated meditation, encouraging employees to make space for: A rejuvenating lunch break & a relaxing commute.
Session 3: A discussion and dedicated meditation, encouraging employees to make space for: Reconnecting with Colleagues.
Session 4: A discussion and dedicated meditation, encouraging employees to make space for: Managing stress & building resilience.

Each week participants would be given a handout which would feature information relevant to that week’s session. They would also be emailed a meditation that they would be invited to practice in their own time.

8 Week MBSR (Mindfulness Based Stress Reduction Course)
This course, for up to 15 employees, is based on the evidence-based 8-week Mindfulness Based Stress Reduction (MBSR) course developed by Jon Kabat-Zinn. The course is intended to allow participants the time to build in mindfulness practice over an extended period, work towards long-lasting change and resilience, and provide them with the tools for integrating mindfulness into their lives as a way of coping with the challenges life can present. Attendance at each session is required, as is 20-30 minutes of daily home practice. Please email for further in-depth information on this transformation
al course. 

​Join a host of Stretching the City clients who enjoy weekly or fortnightly 30-45 minute meditation classes at their office. These highly effective calming classes work on a drop-in basis, whereby employees attend as and when they can. These shorter sessions are an ideal fit for lunchtime, or a short break during working hours and take place in a meeting room or boardroom. Teaching the core principles of mindfulness meditation, these sessions are mainly practice-based and help cultivate a connection to the present moment - which in turn can lead to improved productivity, morale and mood and reduced stress. 

Stretching the City mindfulness meditation classes are taught by fully accredited and qualified mindfulness teachers who have a minimum of 2 year mindfulness study. All our teachers comply with the teaching guidelines set out by the UK Network for Mindfulness-based Teacher Training agencies. 


Contact us: 0207 1832418 //

Alleviates psychologiical stress, worry and anxiety 

One-off Meditation Classes

Improves relationships, 

communication & compassion 

Enhances awareness

& creativity