Still + Strong: An Intro to Mindfulness for Everyday Stress.
From the outside, life looks fine.
Inside, your body is tense and your mind won’t rest.
You know something needs to change — but you don’t know how.
Still + Strong is a practical, realistic introduction to Mindfulness.
It’s based on the evidence-backed Mindfulness Based Stress Reduction (MBSR) program and designed for people with busy lives.
You’re doing a lot —
and it still feels like it’s not enough.
Your mind doesn’t stop. Your body doesn’t settle.
It feels like you’re always on.
By 3pm, you’re running on fumes. Snappy. Flat. Frustrated.
01
It’s not just in your head. It’s the tight chest.
The 2am replay. The reaction you wish you could take back.
You cope how you can — wine, scrolling, swearing — then feel guilty.
You keep telling yourself: “I should be more patient. I should be better at this.”
02
You’re raising kids. Juggling work. Worrying about money. Caring for everyone else — and wondering why it still feels like you’re falling short.
If you’ve ever thought:
“I know I need to slow down… but I don’t know how.”
“I’ve tried mindfulness — but it didn’t stick.”
“I don’t have time — and I can’t afford to fall apart.”
03
Still + Strong was made for you.
Why this Works
Backed by research. Built from lived experience. Guided with care.
20+ years
Teaching + lived experience
Nik brings over 20 years of lived and professional experience with mindfulness — supporting people through stress, trauma, perfectionism, parenting and everyday pressure. She has taught mindfulness across Australia and internationally, helping people meet stress with more presence and self-trust.
400+
People Supported
People juggling busy lives — parenting, work, relationships, money — who weren’t looking to be “fixed,” just supported
with practical tools that actually helped.
MBSR
Evidence-Based Framework
This course is grounded in Mindfulness-Based
Stress Reduction (MBSR), the gold-standard
program used in hospitals, clinics, universities
and wellbeing programs worldwide.
What you’ll walk away with:
Less tension in your body
Fewer tight shoulders, clenched jaws, and racing hearts.More space to pause before reacting
Especially in the moments that usually send you over the edge.Simple, doable tools that support your nervous system
No long sits. No pressure to be zen. Just practical support.A calmer way to meet your day
Even when life is still full and unpredictable.More presence with your people — and yourself
Less autopilot. More connection. More compassion.A kinder inner voice
One that guides, rather than criticises.
Ready to feel more Still + Strong? I’ll guide you.
What’s Inside Still + Strong?
Still + Strong is a 6-week introduction to Mindfulness for Everyday Stress.
It’s taught live, one hour a week, with structure and support.
Sessions are recorded, so you can join from anywhere.
You’ll also receive:
Short guided audio mindfulness practices
A simple reflection journal to help integrate what you learn into your everyday.
Supportive structure and clear guidance whether you’re joining live or taking it at your own pace
Whether you join in person or watch the recordings, you’ll receive the same structure, guidance and tools.
Still + Strong. It’s not spiritual. It’s not vague. It’s practical, supportive and built for busy lives.
Here's what's included:
01
Weekly Sessions
Six live, one-hour sessions with clear structure and guidance.
Each week explores a key theme — stress, nervous system patterns, reactivity, habits and presence.
02
Live sessions + full recordings
Attend live on Phillip Island or receive the full session
recordings to watch in your own time.
Same content. Same structure. Different ways to access it.
03
Simple, Doable Practices
No long sits.
No complicated routines.
Just short, practical guidance you can fit into your life
— even when you’re tired.
04
Space + Support
8 weeks of access to all recordings.
Revisit the lessons, rewatch the recordings, reflect and move at your own pace.
What they said…
Louise, Melbourne
“I was addicted to being busy —
frazzled, snappy, stressed and exhausted.
After four weeks, the fog lifted.
I started enjoying my days again.
This course gave me tools I’ll use for life.
-
“I used to overthink everything.
Now I feel calm, focused, and clear.
This work gave me the tools — and the mindset — to actually make change stick. Simon.
Sue, Melbourne
“Massive reduction in anxiety.
Better communication with my family.
I’m no longer relying on alcohol or
distractions to cope with stress.”
-
“I didn’t realise how wired I was until I finally felt calm again.
I sleep better. I’m more patient with my kids.”
Chris, Marysville
“My resting heart rate dropped from 105 bpm to 55–60 bpm. I feel calmer and less anxious… and I thank Nik from the bottom of my now happy heart.
-
“I’m calmer and more focused.
I don’t overthink like I used to.
I finally feel like I can breathe again.”
This is for you if:
You feel on edge more often than not — even when things are “fine”
You’re overstretched, overthinking everything and always feeling a step behind
You’ve tried mindfulness or meditation, but couldn’t make it stick
You want support that’s practical, realistic and kind
This isn’t for you if:
You’re looking for a quick fix or a hack
You want spiritual teachings, chakras, or manifesting
You’re not open to reflection or consistent practice
You’re not interested in learning a different way to relate to stress
Investment: from $195 AUD
Ready to feel more
Still + Strong?
What You’ll Experience.
01
Awareness
Less autopilot. More noticing — of your body, your breath and your stress patterns. You’ll learn to notice stress signals earlier, before it takes over.
02
Pause
More room to respond instead of react. You’ll practice pausing instead of snapping or shutting down. Especially in the moments that usually send you over the edge.
03
Regulation
Learning how to work with your body’s stress response — noticing activation, and supporting it to settle. Less pushing through. More responsiveness.
Choose how you want to take part:
Option 1:
In Person — Phillip Island
Still + Strong: In the Room
$295
Come each week to a welcoming space on Phillip Island. You’ll:
Attend 6 x weekly, in-person sessions
Practice and reflect alongside others navigating busy lives
Printable workbook + reflection prompts
Weekly guided meditations
Ask questions, share insights and feel supported in a small group setting
Receive recordings to revisit or catch up when needed
This option is ideal if you value face-to-face connection and having a dedicated space each week to attend.
Starts: 11th February
Location: Island Healing, Newhaven.
Investment: $295 AUD
Option 2:
Session Recordings - Worldwide
Still + Strong: In Your Own Time
$195
If you can’t make it in person — or need more flexibility. You’ll:
Receive 6 x recorded weekly video sessions
Follow the same structure, themes, and practices as the live course
Printable workbook + reflection prompts
Weekly guided meditations
Watch when it suits your schedule
This option is ideal if you’re time-poor, not local, or want to move at your own pace — without missing the foundations of the course.
Starts: 11th February
Location: Wherever you are
Investment: $195 AUD
Same course. Same care. Different rhythm.
Both options include the full 6-week Still + Strong course and access to all session recordings.
Choose the version that feels the best fit for your life right now.
Need help deciding?
Send me a DM today and we’ll find the fit that works.
What we cover over the 6 weeks
03
Week 3: Attention, Distraction & Self-Care
You’ll explore how attention works, why the mind wanders, our habit tendencies, how to work with it and meet it with kindness instead of criticism.
Self-care
This week supports a more compassionate relationship with your own mind.
In the first week, you’ll learn what mindfulness actually is (and isn’t) and why the body is the doorway to settling the mind.
We start building awareness through simple, body-based practices.
This sets the foundation for everything that follows
01
Week 1 — Arriving & Awareness
Week 6: Integration and Resilience
In the final week, we focus on weaving practice into everyday life.
You’ll reflect on what supports you when things speed up — and how to keep returning.
You’ll reflect on what you’ve learned, how to keep practising when life gets busy and what supports your resilience.
Resilience here is flexible, responsive, and grounded in listening to the body.
Here we practise staying present with discomfort — without forcing, numbing, or pushing past it. You’ll learn the difference between awareness and endurance, and how boundaries are a form of compassion.
Week 5: Mindful Communication
02
Week 2: Stress, The Body & Perception
This week is about understanding stress — a natural, healthy response of the body. An internal alarm system designed to protect us. The stress response prepares us to act, but when it stays switched on for too long, it can become exhausting.
In mindfulness we learn to recognise when that alarm is sounding.
We’ll explore how to recognise your own stress signals earlier and how awareness creates choice. We also explore how perception shapes stress — how the way we interpret situations can magnify the experience.
06
This week brings mindfulness into how we listen, speak and relate.
You’ll practise pausing before responding and noticing reactivity as it arises.
The focus is on communication that’s honest, boundaried and kind — without overgiving or fixing.Mindfulness moves into how you relate — to others and to yourself. You’ll practise listening, pausing before responding, and bringing more awareness into everyday conversations. The focus is on connection without overgiving, and honesty without harshness.
05
04
Week 4: Working with Difficulty & Boundaries
Love from our students
Elsie, Perth
“Words are not enough to express the fullness of the course.
It has been powerful, grounding and healing.
Nik has created something rare and precious.”
Melinda, Melbourne
“The course was an amazing experience. Really enjoyed Nik’s manner - humour, honesty and ability to be present to all of us.
Nik’s voice is so soothing and calming!”
Frequently Asked Questions
-
No. This is an introduction and everything is guided.
-
No. While trauma-aware, this course is not designed to process trauma. This is an educational mindfulness course.
-
Most women are sceptical when they start. That’s okay. This isn’t meditation for monks. It’s mindfulness for mothers, caregivers and people with busy lives. Everything is short, practical and designed for nervous systems that are already tired.
-
You’ll have access to all recordings for 8 weeks. Whether you join in person or online, you can revisit the material any time.
-
No. It’s practical and evidence-based. Just science-backed tools, taught with warmth.
-
Because this is a live or digital delivery, refunds aren’t offered. But you can transfer your spot or receive credits in special cases.
Have any other questions?
Send me a message. I'm happy to help.
Nik, your Mindfulness mentor
I’m Nik — an addiction counsellor and MBSR mindfulness teacher and an ocean-obsessed mum of three.
I’ve lived the busy, overwhelmed version of life and I know what it’s like to cope in ways that work… until they don’t.
I’ve spent years studying the science of stress and mindfulness and I’ve supported hundreds of women to feel calmer and more present in their own lives, drawing on both scientific research and lived experience to make mindfulness practical.
Now living on Phillip Island with my husband, horse and golden retrievers, I bring curiosity, kindness and compassion to every session.
Choose how you want to take part:
Option 1:
In Person — Phillip Island
Still + Strong: In the Room
$295
Come each week to a welcoming space on Phillip Island. You’ll:
Attend 6 x weekly, in-person sessions
Practice and reflect alongside others navigating busy lives
Printable workbook + reflection prompts
Weekly guided meditations
Ask questions, share insights and feel supported in a small group setting
Receive recordings to revisit or catch up when needed
This option is ideal if you value face-to-face connection and having a dedicated space each week to attend.
Starts: 11th February
Location: Island Healing, Newhaven.
Investment: $295 AUD
Option 2:
Session Recordings - Worldwide
Still + Strong: In Your Own Time
$195
If you can’t make it in person — or need more flexibility. You’ll:
Receive 6 x recorded weekly video sessions
Follow the same structure, themes, and practices as the live course
Printable workbook + reflection prompts
Weekly guided meditations
Watch when it suits your schedule
This option is ideal if you’re time-poor, not local, or want to move at your own pace — without missing the foundations of the course.
Starts: 11th February
Location: Wherever you are
Investment: $195 AUD
Same course. Same care. Different rhythm.
Both options include the full 6-week Still + Strong course and access to all session recordings.
Choose the version that feels the best fit for your life right now.
Have questions?
Still unsure if this is for you? Feel free to be in touch. I’ll walk you through it and we can chat about whether its right for you.
