A 3-Weekend Experiential Workshop Series
Facilitated by Maddy Bandera | Founder of Concentric
Duration: 3 consecutive weekends | 2 hours per session (6 hours in total)
Meditation doesn't require retiring to a mountaintop or sitting in silence for hours. True practice is about learning how to weave moments of quiet, clarity, and grounding directly into the texture of your daily life.
Weaving Stillness is an experiential, three-week programme designed to help you build a sustainable, personal mindfulness practice. Over three two-hour immersive sessions, you’ll explore practical breathwork, guided meditation, deep reflection, and restorative sound healing. You won't just learn how to meditate—you’ll learn how to carry stillness with you wherever you go.
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Each session combines core conceptual learning with experiential practice, building progressively week by week.
Session 1: Setting the Foundation & Anchoring the Mind
Core Focus: Demystifying meditation, nervous system regulation, and heart-mind connection.
Topics & Concepts Covered:
The Science of Stress & Breath: How down-regulating the nervous system via the vagus nerve signals safety to the brain, transitioning from "fight-or-flight" to "rest-and-digest".
Heart-Mind Coherence Meditation: Learning heart-focused breathing and intentional gratitude/care to synchronise heart rate variability (HRV) with brain rhythms, promoting emotional balance and mental clarity.
Posture & Physical Comfort: Finding a comfortable, sustainable seat without rigid strain—learning how physical alignment supports mental ease.
Developing an Anchor: Using the breath and physical heart sensation as immediate return points for drifting attention.
Session 2: Navigating Noise & Inner Turbulence
Core Focus: Working with internal chatter, emotional density, and cultivating compassion.
Topics & Concepts Covered:
Loving-Kindness (Metta) Meditation: Practicing structured phrases of goodwill toward oneself, loved ones, neutral individuals, and challenging people to soften self-criticism and reduce interpersonal reactivity.
Mental Labelling ("Note-Taking"): The technique of non-judgementally naming mental events (e.g., thinking, planning, worrying) to create psychological distance from thoughts.
Micro-Practices for Busy Days: Transitioning from formal cushions to "stealth mindfulness" (e.g., the 3-minute breathing space, sending quick loving-kindness wishes during a stressful meeting).
Reframing Distraction: Shifting from fighting external noise (traffic, notifications) to using sound and sensation as objects of meditation.
Session 3: Embodiment & Everyday Integration
Core Focus: Habit building, compassionate consistency, and bringing stillness into action.
Topics & Concepts Covered:
Habit Stacking & Routine Design: Applying behavioural principles to link short meditation sessions to existing daily habits (e.g., meditating right after morning tea).
Mindful Communication & Presence: Practicing active listening and emotional pause before reacting during conversation or under stress.
Self-Compassion vs. Rigidity: Overcoming the "all-or-nothing" trap when practice slips, and learning how to restart smoothly without guilt.
Designing Your Personal Blueprint: Mapping out a realistic, weekly rhythm tailored to your personal schedule, energy levels, and lifestyle constraints.
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Each week's session weaves together that week's specific topics through the following flow:
Topic Discussion & Key Concepts: Exploring the weekly theme, theory, and practical takeaways.
Guided Meditation Practice: Experiential practice aligned with the week's core concepts.
Reflection & Integration: Guided journaling, small-group dialogue, and open Q&A to bridge theory and daily life.
Breathwork & Immersive Sound Bath: Transitioning through nervous system-regulating breathwork straight into deep sound frequency relaxation.
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Beginners looking for an approachable, non-intimidating doorway into meditation.
Practitioners wanting to refresh, structure, or deepen an existing practice.
Busy Professionals & Parents seeking realistic, bite-sized tools to manage daily stress and avoid burnout.
What to Bring: A comfortable notebook/journal, a pen, an open mind, and a cosy pair of socks. Mats, cushions, and blankets will be provided at the space.
Investment & Ways to Join
You are welcome to attend the full 3-week immersion for the complete step-by-step transformation, or drop in for individual sessions that align with your current needs and schedule.
Full 3-Week Immersion (Recommended):SGD $333
(Best value — saves $51 compared to individual sessions; includes complete course materials, weekly practice prompts, and integration guides)
Individual Session Pass (Drop-In):SGD $128 per 2-hour session
Early Bird Full Pass (Book 2 weeks in advance):SGD $298
Use Coupon Code: STILLNESS2026 (until 9th August)