Mindfulness Program

Mindfulness Program

Learn simple mindfulness strategies for managing stress and boosting your wellbeing with our practical and free online program.

Does this sound like you?

Mindfulness & Wellbeing

Sometimes life can feel very busy. When there are a lot of things going on, it is normal to feel like you’re going through your days on auto-pilot, which can make it hard to concentrate and participate fully in what you’re doing. Without consciously making time to pause, notice, and engage with what’s meaningful and important to you, it can be hard to experience feelings of pleasure and joy which are important to our mental health.

Fortunately, learning and practicing mindfulness skills can help you feel more focused and at ease, and has been shown to help people experience greater levels of happiness and wellbeing. This program will teach you foundational mindfulness skills to help you manage normal life stresses and improve the way you feel.

About the Mindfulness Program

This 4-lesson program is designed to introduce you to the principles, practices, and techniques of mindfulness and how to use mindfulness strategies to tackle stress and improve your general levels of wellbeing. It may be especially helpful to you if you are new to mindfulness and would like to learn simple ways of using mindfulness strategies in your daily life.

TWU_Intro to Mindfulness

This program may be suitable for you if:

What You Will Learn

Throughout this program you will follow an illustrated story of ‘Liz’ and ‘Rob’ as they learn how use mindfulness skills to tackle stress and start to feel more relaxed and at ease in their daily lives. Each lesson focuses on teaching you a mindfulness skill you can practice to build up your levels of mindfulness and wellbeing. Once you complete a lesson, you will have 5 days to practice your new skill before the next lesson becomes available.

Lesson 1

Becoming Aware – what is mindfulness?

Lesson 2

Learning about your mind and common difficulties with mindfulness.


Lesson 3

Listening to your body and recognizing roadblocks.

Lesson 4

Mindfulness in daily life.

Access convenient, discreet, and effective online self-help...

What's Included

Each of our programs has been designed to help you get the most out of self-guided learning and provides you with a range of materials to support you on your recovery journey.


Story-based lessons that teach core coping skills

Extra Resources

Tools to help you overcome common challenges


Exercises designed to help you tackle your symptoms

Alerts & Reminders

Reminder e-mails and texts to help you stay on track

Action Plans

Step-by-step activities to help you put new skills into practice

Progress Tracking

Questionnaires to help you monitor your well-being

How to Get Started

Option 1: Enrol in this program as ‘self-help’ and complete it independently, or 

Option 2: Speak with your regular clinician (e.g., your GP, psychologist, or other health professional) and see if they can prescribe you this program and monitor you throughout your online treatment. You can download and take the Clinician Letter to your appointment.

Choose to start right away or speak with your clinician about this program

Enrol As Self-Help

Free for 90 days of access
  • Get instant access and start right away
  • Complete a lesson every 1-2 weeks
  • Extra 12 months of access once completed
  • Available to people who ordinarily reside in Australia

Get a Prescription

Free for 90 days of access
  • Do this program with your clinician
  • Your clinician can monitor how you are
  • Extra 12 months of access once completed
  • Available worldwide with a prescription

Please note: our programs have not been evaluated in populations who have been diagnosed as having schizophrenia or bipolar disorder; people who are dependent on drugs or alcohol; or take sedative medication (e.g., Valium, lorazepam) daily. More tailored, intensive, face-to-face support from a clinician may be more suitable for these populations and for people who are thinking about suicide. We recommend that such individuals seek clinician support and medical advice before enrolling into a self-guided online treatment program for their mental health.

Frequently Asked Questions

Over the years, we’ve helped many individuals improve their mental health through our clinical trials and online programs. If you have any questions about this program, check out the FAQs below or get in touch with us.

People who are interested in learning about mindfulness and meditation.

This program is self paced, but is designed to be completed within 2 months at most. We recommend completing one lesson every week.

Initially you will be granted 90 days access, and upon completion of the program, you will be granted an extra 12 months access for practice purposes.

Please note, there is a 5-day lockout period between lessons to give you some time to complete the learning activities and practice your new skills.

This program is free.

The amount of support you receive will depend on the way you choose to do this program.

If your clinician – doctor, psychologist or other mental health professional – prescribes it, they will have access to the program and your well-being scores, so you can check-in with them about your progress and how you feel.

If you do the program as ‘self-help’, there is no clinical support available because the program is completely automated, although you can contact us for any technical difficulties. However, provided you complete all four lessons, the results will be as good as with supervision.

When you enrol in this program as ‘self-help’ you will be guided through the lessons by our system and will be completing it independently.

Our team is here to provide technical assistance, but we are not able to answer clinical questions or give you personalised advice about your health.

When you enrol in this program under the ‘supervision’ of your regular clinician (e.g., your GP, psychologist, psychiatrist, or other health professional) they will be able to view your progress and well-being scores, and will be able to check in on you should you require further assistance.

You may also be able to check in with them about your particular symptoms or seek further guidance on implementing the strategies you learn.

Some clinicians may choose to prescribe this program as part of your face-to-face or telehealth sessions.

Some clinicians may choose to recommend that you enrol in this program as ‘self-help’ and support you throughout without formally prescribing it to you.

You can get a prescription if your regular clinician is registered with THIS WAY UP and prescribes this program to you by e-mailing you a personalised registration link called a “Quickscript” using our secure online system.

Here’s how to discuss this option with your health professional:

Step 1.

Make an appointment with your clinician (e.g., your GP, Medical Specialist, Psychologist or other Allied Health Professional).

Step 2.

Download, print, and take the Clinician Letter to your appointment. This letter outlines some information about how your clinician can register with THIS WAY UP and prescribe our programs using our online system.

Step 3.

Ask your clinician if they are familiar with THIS WAY UP and tell them about the program you’d like to do.

If your clinician is new to THIS WAY UP, they may need some time to register and get to know our system, so you may not be able to get a program prescription right away.

If your clinician is able to prescribe and monitor you throughout the program, they will send you a ‘prescription’ e-mail called a “Quickscript” via our system with details on how to enrol.

Please note, it is up to individual clinicians to decide whether it is appropriate for them to prescribe and monitor you through one of our programs. Therefore, we cannot guarantee that your clinician will be able to assist you.

However, this program is available as ‘self-help’ within Australia so if this option is suitable for you, you will be able to enrol and receive up to 12 months of access.

The Science Behind Our Programs

This program has been built using best practice, evidence-based strategies for mental health and wellbeing. Please visit our research page and clinical practice guidelines to learn more about the evidence behind our program.

Why choose this way up…

Online Programs That Work

THIS WAY UP has been developing and releasing scientifically-supported online mental health programs for over a decade. We ensure that our programs help individuals achieve real positive results by conducting clinical research and adhering to the best practice guidelines in treatment of mental health conditions.

Program Registrations to Date
Clinicians Using THIS WAY UP

Choose to learn from a trusted Australian team that cares about your mental health

For Clinicians

This program has been designed using best practice, evidence-based mindfulness strategies.

As a registered THIS WAY UP clinician you can prescribe the Mindfulness Program to your clients and stay informed of their progress.