Meditation for Wellbeing

Reclaim your Life!

Are you feeling overwhelmed, stressed, anxious, or unsatisfied?

Do you struggle to make decisions or simply to cope with everyday life?

Do you suffer from a chronic illness that you’d like to manage better?

​Meditation and mindfulness is a tried and tested way to improve your wellbeing.

This six-week course will teach you effective meditation practices to help you live a more fulfilling life.

 PLUS for busy people who don’t have time to sit on the cushion each day, you will learn mindfulness techniques that you can use to cultivate a sense of calm and joy throughout your day.

What does it include?

Life can get a bit frantic. The days go by at a crazy pace and they sometimes leave us feeling drained, anxious or overwhelmed.

The Meditation and Mindfulness for Wellbeing course has been designed to teach you the basics of Buddhist meditation as well as mindfulness techniques that you can use to cultivate a sense of calm and joy throughout your day.

Over six weeks, you will learn the fundamentals of traditional Buddhist meditation as well as mindfulness techniques that you can use to cultivate a sense of calmness and joy throughout your day

Week 1

Introduction to Mindfulness and Meditation

  • Understanding the monkey mind.
  • How meditation sustains your wellbeing – from both a Buddhist and Western psychology perspective.
  • Emotional Wellbeing Check-in
  • Meditation practice part 1: learn how to connect with your body through a self-guided body scan.

Week 2

Mindfulness of Body

  • How to bring your mind back to the present moment when you are feeling stressed or worried.
  • How to slow down your mind with mindfulness of movement .
  • How our eating habits are affected by our mind with mindfulness of eating.
  • Meditation practice part 2: mindfulness of body continued.

Week 3

Mindfulness of Breath

  • How to get in touch with your thoughts and emotions at a deeper level.
  • Using the breath as an anchor to the present.
  • Meditation practice part 3: mindfully observing the breath.

Week 4

Mindfulness of Feelings

  • How your thoughts turn into feelings which, if left unprocessed, turn into physical ailments.
  • Get back into the habit of a daily gratitude practice to support your emotional wellbeing.
  • Meditation practice part 4: using mindfulness of breath to process emotions and feelings.

Week 5

Mindfulness of Speech and Action

  • Gain insight into how your speech and behaviour impacts not only those around you, but how it can affect your own wellbeing as well.
  • Learn how to use mindfulness before you respond to a situation.
  • The gift of foresight.
  • Meditation practice part 5: incorporating all of the techniques learned so far.

Week 6

Mindfulness of Sleep

  • How anxiety and the monkey mind affects your sleep.
  • Why counting sheep actually works.
  • Introducing a night time routine and journaling
  • Meditation practice part 6 : mindfulness of sleep

To support your meditation practice at home, you will also learn:

  • How to set up your meditation space.
  • How to get the most out of your meditation session.
  • How to get motivated to sit on the cushion.
  • How to overcome pain and discomfort when you meditate.


Because we all love a good bonus !

3 Meditation Technique Guides

Applying the meditation techniques at home, on your own can be overwhelming, to support you, you will get:

– a mindfulness of body guide

– a mindfulness of breath guide

– a mindfulness of feelings guide

 Your personal meditation coach

Getting into a regular practice can be a bit daunting.

To support you in your journey towards meditation and mindfulness, Nat will be available for you outside of the sessions if you need help with your practice and encouragement to get on the cushion.

​Self-Healing Meditation Circle

The Circle is a path to guide you on your self-healing journey and restore your connection to your higher-self.

​Join a group of like-minded people for 3 additional live guided meditations per week for the duration of the course.

​Plus Access the Self-Healing for the Soul VIP Facebook group to connect with other practitioners, get support in your meditation practice and vote on the meditation styles and timings.

​Normally available for $47/month, as an extra benefit, you will get access to the Circle meditations and VIP group for free for the whole duration of the course.

Course details:

Wednesday’s 4 November – 9 December 2020

12.30pm – 2.00pm

The course will be run in both studio and online and will be Covid safe.

Places are limited to 12 people (9 in studio) for a more personalised experience.


Nat is continuing her introductory special offer for the Umina Beach Yoga family. You will get all of this for only $250! Normally $350.
Places are limited so book now!

If you are experiencing financial hardship and really feel that this course is right for you right now, please email Nat at nat@wellnessnat.com to discuss your options.

About Nat:

Nat is a certified Wellness Coach, Meditation teacher, ACT Mindfully Practitioner and Chakra Intuitive so you will be getting a meditation course with bonus wellbeing wisdom!

She found her way to Tibetan Buddhist meditation in 2015, when her doctors told her that she would be blind in 3 months’ time.

She knew that there had to be a way that she could regain control of her mind and heal her body, so she devoted her time to meditation, mindfulness and the metaphysics of eyesight.

Nat’s dedication to meditation and her determination to calm her mind and heal her body paid off, her vision didn’t deteriorate to blindness like the doctors predicted. Four years later, after spending three months in a Buddhist meditation retreat, Nat’s sight was restored through miracle eye surgery.

Nat attributes her miraculous self-healing to the power of mindfulness and now loves sharing the healing benefits of meditation, mindfulness and chakras with people and watching their lives transform.

Nat runs Wellness with Nat located here in Umina Beach, where you can also enjoy soul-warming organic teas and have your chakras read and balanced (online!). She loves spending time in nature, soaking up the sun, and cooking up a storm in the kitchen.

Nat is a dedicated practicing student and has been trained to teach Calm Abiding Meditation by the Tibetan Buddhist Society of Canberra, which has a sister-centre right here in Umina. She is also part of the crew that brought Making Meditation Mainstream’s sunrise beach meditations to Ocean Beach every Saturday. Nat is also currently training with the Australian editation Association to become a certified meditation teacher.

You can find out more about Nat or get in contact with her at www.wellnesswithnat.com.au.

Kind words from the attendees

“A wonderful course, I loved it! The six weeks really helped with the routine of meditating. A very safe space, it was comfortable to share our experiences with others. I definitely want this ongoing in my life and will continue to work with Nat. ”

​- Kay S

“The ‘habit’ of meditation will be something I need to focus on post the course, but the mindful practices taught are already part of my everyday life, not just for me, but also for my husband and children. Mindful eating has made meal times special.”

– Danielle B

I have noticed that I’m pausing a lot more before reacting to a feeling, harsh words or exhausting behaviour. I seem to be a lot calmer!- Carolyn M