Intentional Stillness
Nine lessons covering the science and practice of intentional stillness, anxiety, sleep, and social connection.
Lessons
9 lessons in this module.
What is Intentional Stillness
The introductory lesson for the Intentional Stillness course explores the concept of stillness as a deliberate, purposeful practice rather than simply the absence of activity. Students discover why intentional stillness matters in today's fast-paced, always-on world and are introduced to foundational mindfulness concepts.
The Brain and Intentional Stillness
Students explore the neuroscience behind stillness and mindfulness. This lesson explains how intentional stillness affects the brain — from reducing stress hormone levels to strengthening neural pathways associated with focus, emotional regulation, and wellbeing — giving students a scientific foundation for the practice.
Extending Intentional Stillness
Building on the foundational practices, this lesson helps students develop and deepen their stillness practice. Students explore a range of techniques and learn how to extend moments of stillness throughout their day, making it a sustainable and integrated part of their routine.
Using Intentional Stillness to Deal with Anxiety
This lesson applies intentional stillness specifically to anxiety management. Students learn how anxiety manifests in the body and mind, and how stillness practices can be used as an immediate and longer-term tool for reducing anxiety and building emotional resilience.
Understanding My Stress Bucket
Using the 'stress bucket' metaphor, students visualise how stress accumulates and how different coping strategies — including intentional stillness — can help to manage and drain their bucket before it overflows. This lesson makes abstract stress concepts concrete and actionable.
Using Intentional Stillness to Aid Sleep
Students explore the connection between stillness, relaxation, and sleep quality. This lesson provides evidence-based strategies for using intentional stillness to improve sleep hygiene, helping students understand why good sleep is fundamental to mental health and how to create better pre-sleep routines.
Exploring Sleep Routines
Extending the sleep theme, this lesson dives deeper into the science and practice of healthy sleep routines. Students audit their current sleep habits, learn about circadian rhythms, and develop concrete plans for improving their sleep through intentional stillness and better sleep hygiene.
Connecting to Others
This lesson explores the social dimension of wellbeing, examining how our connections with others affect our mental health and how intentional stillness can improve the quality of our relationships. Students discover how being truly present transforms interactions and deepens connection.
The Social Brain & Gratitude
The final lesson of the Intentional Stillness course brings together the social and neurological themes of the programme. Students explore the neuroscience of gratitude, learning how practising gratitude activates positive brain circuits and enhances social bonds — leaving them with a powerful, evidence-based tool for lasting wellbeing.