Online Mindfulness Course

- Cultivating Resilience -

This course create a space and support participants in learning, practicing and strengthening mindfulness skills that will enable you to deal more skillfully with the stresses and difficulties faced in your busy life, enhancing your resilience and well-being. In this course, you will practice becoming more familiar with the workings of your own mind, its patterns and habits. The awareness allows you to better make plans for how best to respond, rather than react in your old familiar, often unhelpful ways. 

The systematic teaching in this four-weekly sessions is designed to be supportive for individuals to develop the capacity to apply mindfulness skills in times of difficulty, and to stay centered in the midst of uncertainties and challenges. This course is adapted from Prof Mark Williams and Danny Penman’s program and book - ' Finding peace in a frantic world'. It includes elements of resilience and mindful self-compassion. The topics covered in this course are as follows:

Session 1: Finding Stability in Uncertain Times

Session 2: Working with Difficulties

Session 3: Cultivating Self Compassion

Session 4: Finding Re-balance in Daily Life

Note: The course is not being offered as a treatment for any specific physical or psychological conditions and is not suitable for people who are currently experiencing severe problems in these areas.


Online via Zoom Platform

To enquire

Email Sam: 

Small group size of 8 to 15 participants

Do register early to reserve a place!

Course Format

The course takes the form of 4-weekly sessions. The sessions will cover a combination of guided mindfulness practices (including somatic practices) and cognitive exercises. In each session, there will be time for inquiry after each practice to support participants, in gaining more insight or understanding of their experience. In addition to attending sessions regularly, participants are encouraged to engage in regular formal and informal home practices of about 15-30 minutes daily.

What participants say about this course

"Good pace and appropriately spaced out. Also the notes before the sessions are useful to get an understanding before the start of the session."

"Having a dedicated time to practice mindfulness with a great facilitator really helps me stay calm and grounded. Sam is authentic - she cares for you personally, and she goes the extra mile to help us. Her voice is calm and soothing, and she speaks with an even tone - this helps us go into the relaxed mode easily."


Samantha Boo

Sam is an Executive Coach, OD Consultant and Facilitator with more

than 30 years of professional experience in diverse roles, from coaching,

consulting, executive search and education to corporate functions

in Human Resource, Customer Service, Marketing and Engineering.


An avid learner with a beginner’s mind, she is continually learning, be it about new pathways or being in life. The more she learns, the more she discovers the wondrous wisdom and gift offered by experts in the world as well as that which is within us. Mindfulness has always been the foundation of her work in coaching and leadership development. She has witnessed how individuals transform, live with more ease and flourish when they become aware of their habitual ways and being able to make conscious choices in how they relate and respond to themselves, others and difficult situations.


In 2011, Sam attended the 5-day intensive Mindfulness-based Cognitive Therapy (MBCT) course led by the faculty from University of Oxford Mindfulness Centre (OMC) as she transited from the corporate world to start her own consulting work. Curious and to stay in practice, she also attended Mindfulness-based Stress Reduction (MBSR), and Mindfulness with Biofeedback (HeartMath) and various meditation retreats. In 2017, she facilitated a few small-group mindfulness workshops and was deeply inspired to offer more of this work. Sam completed her Teacher Training course for the Mindfulness-based Cognitive Therapy (MBCT) with University of Oxford Mindfulness Centre in 2018. She also attended a Mindfulness-based Strategic Awareness Training (MBSAT) course with SMU and a masterclass on ‘Teaching methods for mindfulness at the workplace’ to gain wider perspective of applying mindfulness training to the workplace.


Sam has experience conducting mindfulness workshop and courses for organizations, as well as, for public members. Grateful how the work has helped her to navigate challenges and to live a purposeful and integrated life, she is thrilled to be able to share and offer this gift to others.

Copyright © 2016 Cadence Coaching & Consulting. Proudly created with Updated 28 June 2020.