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Mindfulness Meditation Courses & Programs

  • Learn the life-changing concepts and practices of mindfulness meditation and compassion through our programs.
  • Understand how to manage repetitive thoughts and difficult emotions.
  • Be part of a like-minded and supportive community
  • 10+
    Years in Training



    What are Mindfulness Programs?​

    Mindfulness is about getting our mind back to the present and paying attention to life that is unfolding right now- within us and around us. Our mindfulness programs and courses are designed to share with you methods and practices that can help you live joyfully with more ease, acceptance and connection with your life.


    Mindfulness Meditation Courses

    We have a wealth of offline and online mindfulness meditation courses especially created for you. As psychologists, our primary focus is stabilizing your mental and physical health by helping you regulate your nervous system. To do this, we combine traditional insights from eastern philosophy with best practices from the fields of neuroscience and psychology. We have courses for you whether you are a beginner, a meditation practitioner or looking to restart your practice. Our courses range from short introductory programs to deep wellness and mental health journeys that span over years. All our mindfulness meditation courses are designed to help you live with more awareness, wellness and compassion.

    Free Online Meditation Course

    Join Our Free Online Course

    Take the first step to relax your nervous system and prepare yourself to manage difficult emotions.

    Meditation Made Simple: Start Your Practice

    Foundational Mindfulness Course: The 8 Weeks Mindfulness Meditation Course


    8 Weeks

    Take this eight-week experiential journey of self-awareness, insights, and personal breakthroughs

    The main objective of the course is twofold. One, to empower participants with tools that create awareness of thoughts, emotions, and personal patterns that keep them unhealthy and unhappy. And two, to help participants learn awareness and meditative techniques to deal with repetitive thoughts and overwhelming emotions and to regulate their nervous system. All this is within a framework of living a life of meaning and presence.

    Advance Self-Awareness Module


    4-8 Weeks per module

    A Step-by-Step Self-Awareness Program Based on Mindfulness, Meditation, Psychotherapy and Indian Philosophy

    The objective of this program is to help people move through a systematic, progressive path of emotional wellness, personal growth and spiritual progress. It is a self-awareness and personal transformation program that is based on a combination of Indian wisdom traditions and best practices in the field of psychotherapy. The entire program has a study time of 2 years and is offered one module at a time.

    Additional Meditation Courses

    Online Meditation Retreat: Half-Day

    This is facilitated a few times a year with the objective of helping participants deepen concentration, improve focus and learn to meditate for longer periods of time.


    3 hrs

    Mindfulness Meditation Retreat: Residential

    This is a residential mindfulness meditation retreat meant for both beginners and meditation practitioners. It is 3-day silent retreat facilitated in India. Know more about our next retreat.


    3 days

    How to Begin Your Mindfulness Meditation Practice

    How you can begin your practice depends on how committed you are feeling to go deep into this beautiful practice of meditation. Here are a few options depending on how you are feeling about taking it up right now:

    I am fully committed
    to a meditation practice

    If you are convinced and fully committed to starting meditation, you can begin with our foundational 8 week mindfulness meditation course. This course will not only teach meditation but has a wealth of knowledge and practice about how to apply mindfulness meditation to thoughts, emotions and difficulties of everyday life. Read what people have to say about this course.

    I am still exploring mindfulness meditation courses

    If you are still exploring mindfulness meditation but are not yet fully convinced, you can take it slow. Initially, join our community and attend a few free wisdom circle sessions. This will help you get a feeling of how you relate to meditation and other wisdom topics that are discussed. Once you are more comfortable, you can go for the 8 week meditation course.

    I want to know more about mindfulness meditation

    If you are not sure what exactly to expect from mindfulness meditation, the best way to feel is to explore more. Check out a host of free resources for you: - Free mindfulness articles
    -Free Guided meditations -Free Ebook on starting a mindfulness meditation practice
    -Free video snippets from our mindfulness programs .

    Director's Note

    concentration meditation module

    Sadia Saeed

    In over two decades of my work as a therapist, I have come to recognize the absolute importance of deeply knowing oneself. This knowing is not just of the obvious aspects of who we think we are but the subtle aspects of our patterns, defenses, how we react to situations and people and why we react the way we do. It is an in- depth understanding of our hurt, sadness, jealousy, worry, fear and the quiet feelings and emotions that we dont easily show but always feel.

    Most of my work with my clients in therapy involves this kind of deep knowing and compassionate understanding of their inner world. In therapy, I often help my clients to become quiet and still and deeply listen to what their body already knows. The answers come from within. The answers are all within us, but our constant, incessant mental chatter, judgmental attitude towards ourselves and the world and our lack of compassion towards ourselves and others leaves little space for deep listening and intuition. Practicing mindfulness meditation opens up the possibility of connecting with ourselves in this deeper, more honest and more compassionate way. 

    In mindfulness meditation, no part of ourselves or the world is rejected. It is integrated into our understanding so we are no longer creating friction and anxiety within ourselves. We can then gently move towards a healthier perspective and happier life. However, this requires consistent and gentle practice along with the readiness to challenge some fixed ideas and beliefs that we may hold and that are actually making us unhealthy. 

    The courses I have designed are therefore a kind of self-therapy journey. These are based on my personal experiences as a mindfulness meditation practitioner for about 15 years now which have brought me in touch with the magical power of silence and intuitive listening. They are also based on the practices that I have applied in my therapeutic work with clients. All the courses here are designed by me to help people to begin and continue this journey of greater self-awareness, compassion and joy. After all life is meant to be lived joyfully with a sense of abundance. 

    Mindfulness of Emotions - TedX talk by Sadia

    "What People Say About us"

    Frequently Asked Questions

    Often people try to read about mindfulness or follow some apps or some guided meditations, or listen to teachers on Youtube. Of course all of it is helpful. However, a well-designed mindfulness meditation course has important benefits over self-learning:

    1. There is a systematic introduction of mindfulness and meditation concepts so that the concepts of one week are built upon the knowledge of the previous one.
    2. The concepts and practices are presented in an ascending order of difficulty, and particpant’s have a week’s time to get used to and apply the concepts and practices provided in each week. 
    3. Practices are given that are closely associated with concepts taught so that there is space to build a meditation practice slowly and systematically, addressing challenges.
    4. A live facilitator ensures that concepts are applicable to people. In webinars this applicability to each person’s life is most discussed.
    5. The facilitator also helps people vary the pace according to the participants’ abilities. 
    6. A sense of community and sharing is established as there is a group of people undergoing the course together. There is also a lot of opprtunity to learn from the insights and challenges of others.     
    7. A regular webinar with a live facilitator instills accountability and helps you keep up with the practice.   In fact a lot of our participants repeat our courses and retreats several times because of the value they find in being supported by the facilitator and the group throughout the modules. 

    All the online sessions in our mindfulness programs are recorded. These recordings are available to our course participants for  a certain period of time, usually a week. The participants are requested to watch the missed sessions before attending the next online session.

    Yes, we award a participation certificate on completing the foundational 8 week mindfulness program.

    The 8-week Mindfulness Meditation Course is conducted online & has two integral aspects: Self-study/practice and live webinars. The self-study/practice aspect includes pre-recorded videos explaining mindfulness concepts as well as guided audio meditations. Weekly mindfulness application practices are also provided to help you apply the learnings to your life. Every week a live webinar is held by the facilitator. This webinar focuses on addressing challenges and questions about the material of the previous week. The webinar also involves group meditations and reiteration of the key points, further clarifying them. 

    The entire 8 weeks of the mindfulness meditation course are created to be an immersive experience.  A live webinar that you need to attend weekly is two hours long. Apart from this, You need about 20-30 minutes a day to go through the content provided and do your meditation practice. The objective of the mindfulness program is to integrate meditation and concepts of mindfulness with your life rather than keep them as a separate practice. Hence course is designed to make the mindfulness practice a part of how you eat, walk, think relate and manage emotions rather than simply focusing on techniques.

    out 20-30 minutes a day to view the content and to follow the practices.

    "Interested In Our Mindfulness Programs ? "

    Become a part of our community and get access to a host of free resources. Start your mindfulness meditation journey right away

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    Snippets from our Past Mindfulness Programs

    Our Articles

    6 thoughts on “Mindfulness Meditation Programs”

    1. Dear Gayatri,

      Thank you for expressing interest in our work!

      We have sent you an email with the details of our upcoming workshop. Please check and feel free to get in touch with us.

      The Inner Space Team

    2. Dear Kavin,

      Thank you for expressing interest in our Basic Mindfulness Program! We have added you to our mailing list, so you will now receive news from us, telling you more about our upcoming workshops and events.

      The Inner Space Team

    3. Dear Sarang,

      Thank you for showing interest in our Mindfulness Program 🙂

      We will keep you informed about the details of our upcoming workshops via email.

      The Inner Space Team

    4. Dear Nandini,
      Thank you for writing in and for taking interest in our workshops. We would be glad to have you join us in our mindfulness workshops. We would be holding Level 1 of the Mindfulness Program next in July/August 2015. We will update details of the schedule as the workshop date draws closer. Would you like to be part of our mindfulness mailing list? You will then remain updated about any events pertaining to mindfulness that are conducted at the centre. If yes, kindly let us know on info@innerspacetherapy and we will add you to the list.
      Meanwhile, here are some relevant articles on mindfulness and meditation that might be of help – Mindfulness

      Warm Regards

    5. Dear Anil,
      At present, we are holding Level I of the Mindfulness Program in a two-part workshop on the 22nd of February and the 1st of March. Levels II and III are yet to be announced. The nature of these workshops is such that undergoing the next level is most useful when the earlier level has been thoroughly practiced in one’s daily life. You can find the cost and details of the Basic Mindfulness Workshop (Level I) here. Scroll down a little and you will see “Basic Mindfulness Workshop”
      If you want more details about the workshop, write in to us at We would be glad to share more details with you.

      Thank you for writing in!

    6. Hi Deeksha,
      The cost of the basic mindfulness workshop at Tangerine Studio is Rs.3500. You can find more particulars here. Scroll down a little and you will see “Basic Mindfulness Workshop”
      If you want more details about the workshop, write in to us at We would be glad to share more details with you.

      Thank you for writing in!

    Comments are closed.

    Free Mindfulness Meditation Workshop

    • Learn the Philosophy of Mindfulness
    • Practice with Guided Meditation
    • Know more about the 8-Week Mindfulness Meditation Course

    Learn to Handle Challenging Thoughts & Emotions

    A workshop by our founder Sadia Saeed, Psychologist, Meditation Trainer & Author


    The Art of Listening