Mindfulness Foundation Course

- Enhancing Personal Effectiveness - 

The Mindfulness Foundation Course creates a supportive and safe space for participants to learn and practise mindfulness skills that will support them in dealing more skillfully with the stresses and strains in their busy life, enhancing their personal well-being and effectiveness. In this course, they will learn the skill of deliberately paying attention to mind and body. As we become more familiar with the workings of our own mind, its patterns and habits, we can better make plans for how best to respond, rather than react in our old familiar, often unhelpful ways. 

The systematic teaching in this four-weekly sessions is designed to be supportive for individuals to access a healthier mode of mind characterized by “acceptance” and “being”. Turning awareness toward the present moment can result in a vivid contact with the ‘richness’ every moment holds, and is a pivotal resource for enhancing well-being. This course is adapted from Prof Mark Williams and Danny Penman’s program - ' Finding peace in a frantic world' and the Mindfulness Based Cognitive Therapy (MBCT) course by the University of Oxford Mindfulness Centre. The topics covered in this course are as follows:

Session 1: Awareness & Automatic Pilot

Session 2: Keeping the Body in Mind

Session 3: Working with our Wandering Mind

Session 4: Befriending Ourselves

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.

For dates of next run, please enquire 


Saturdays 2020 
- Apr 25
   9 am to 11 am
May 2, 9 & 16
   9 am to 10.30 am


Online via Zoom Platform


All proceeds will be donated to 

The UN Refugee Agency (UNHCR)

To enquire

Email Sam: shcboo@gmail.com 

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 gentle mindful movements) 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 10-20 minutes daily.


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 one-day Mindfulness Workshops for the corporate, as well as, the 8-week MBCT course for public members. Together with a fellow teacher, they adapted and taught a program from Prof Mark Williams and Danny Penman on 'Mindfulness: Finding peace in a frantic world' to a group of school teachers. 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.

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