Choose a path that fits you

Regular support

For steady grounding, nervous system regulation, and ongoing wellbeing

These offerings are designed to fit into everyday life and support you week by week.

Yoga & Breathwork

A grounding, breath-led yoga class designed to prepare you for real life — not escape it.

• Nervous system regulation

• Breath-led movement

• Calm focus before the day begins


The class focuses on:

Suitable for all levels and available in person and online, this class often becomes an anchor for the week ahead.

Mindfulness & Meditation

A calming, breath-led meditation class to unwind the week and reset your nervous system.

These sessions offer a consistent space to:

Rather than “emptying the mind,” the focus is on learning how to relate to thoughts and stress more skilfully.

• Step out of mental noise

• Train attention gently

• Build a sustainable mindfulness practice

Structured support

For learning skills, building resilience, and creating lasting change

If stress or overwhelm has been affecting your quality of life, structured support can provide clarity, confidence, and momentum.

Workshops

Short, focused workshops designed to:

• Help you understand how stress affects the mind and body

• Teach practical tools you can use immediately

• Explore mindfulness, breathwork, or yoga in an accessible way


Ideal if you want guidance without a long-term commitment.

MBSR is an 8-week, evidence-based mindfulness programme designed to help people work skilfully with stress, anxiety, pain, and emotional overwhelm.

Mindfulness-Based Stress Reduction

• Clear structure

• Weekly guidance and practice

• Tools that integrate into everyday life

• Lasting change, not short-term relief


This is the most in-depth mindfulness training currently offered at Grateful Minds.

MBSR Course

It’s suitable if you want:

Alena is very knowledgeable, considerate and friendly! The course itself contains a lot of valuable information and meditations; great supporting tools were provided for the future as well.

Olga Toptsilina

Alena as well as her style helped me progress without any stress. Special thank you for being understanding and patient. My fear of flying has come down to a manageable level.

Zeynep Arantekin

★★★★★

★★★★★

Such a brilliant course! Can’t wait for the next instalment and for the retreats to go live! Alena has a wonderful voice and calming nature that you can only get more mindful with her guidance! Thank you so much!

★★★★★

Lorna cowen

Maria C

I really enjoyed this online Mindfulness course. Alena is very open, kind, and compassionate, and she creates a safe and welcoming atmosphere. The sessions were clear, supportive, and easy to follow, making mindfulness feel accessible and practical. I appreciated her patience and the way she encouraged us to reflect without judgment. It was a warm experience that helped me slow down and connect with myself in a gentle way. I truly recommend her courses to anyone interested in starting or deepening their mindfulness journey.

★★★★★

★★★★★

★★★★★

Alena has been a wonderful teacher. Over the past few weeks, I have learned a lot about my internal processes linked to my emotions, thoughts, and reactions. Thank you so much for reminding me of the power and inner strength that resides within me <3

Paulina Paz Arcos

Nancy Denkova

I am so grateful to have had Alena as my mindfulness coach. She is truly inspiring and empowering, with a way of guiding that feels both supportive and motivating.
The course has been such a positive experience for me, and I feel so happy with the progress I have made under her guidance. Alena has a wonderful ability to create a safe and encouraging space, helping me grow step by step in my own journey. I am walking away with not only new tools but also a renewed sense of confidence, and I owe so much of that to her thoughtful teaching

See what our students are saying about their experiences

Guided retreat experiences you can take part in from the comfort of your home

Online retreats

Panchakarma is a traditional Ayurvedic rejuvenation process designed to:

Combining mindfulness, yoga, breathwork, rest, and reflection in supportive settings globally

Ayurvedic retreats

residential retreats

Deep reset

For restoration, perspective, and meaningful change

When rest, routines, or weekly practices aren’t enough, deeper immersion can support real renewal.

• Space away from daily input

• Stillness and reflection

• A reset without travel

These offer:

Immersive retreats designed to:

• Step out of routine

• Reconnect with yourself

• Gain clarity and perspective

For those experiencing deeper depletion or burnout, Ayurvedic retreats offer a whole-system approach to restoration.

• Restore energy and resilience

• Support digestion, sleep, and recovery

• Create lasting physical and mental change

I offer both online and in-person courses to fit your lifestyle, whether you prefer joining a nurturing group setting or learning from the comfort of home. Each course combines movement, breath, and reflection to help you restore balance, build resilience, and cultivate a grounded, empowered life.

Scroll down to explore my current offerings, and don’t miss the free mindfulness and yoga resources available to support you wherever you are in your journey.

is not indulgence, it’s self-respect. Empowerment begins when you choose presence over distraction and growth over comfort.

True self-care is more than a bubble bath or a glass of wine. It’s the daily practice of choosing yourself. In today’s busy world, it’s easy to reach for short-term comfort. But deep healing comes when we slow down, reconnect with our bodies, and create space to truly listen to our needs.

Our well-being Courses range from Mindfulness Workshops to Breathwork classes. Our gold standard MBSR (Mindfulness-Based Stress Reduction) and yoga courses are designed to support your journey toward lasting well-being. Whether you're managing stress, recovering from burnout, or simply seeking a deeper connection with yourself, these practices offer powerful tools for transformation.

SELF-CARE

Not Sure Where to Begin?

Many people arrive here knowing they need something, but not exactly what.

If you’re feeling stressed, burnt-out, overwhelmed, or unsure which type of support fits you right now, start with our short self-check.

• Understand what’s really going on

• Receive one simple action you can use straight away

• Be guided toward the support that fits you best

It will help you: