Meditation for Stress Management: What to Expect From Gillian Evans' Cultivating Presence Course
Meditation for stress management is one of the most evidence-supported wellness practices available — and one of the most misunderstood. If you've ever dismissed it as something that requires hours of stillness, a particular spiritual outlook, or a naturally quiet mind, Gillian Evans' six-week Cultivating Presence course is designed to change that. Running at The Honor Oak Wellness Rooms in Forest Hill, this gentle, progressive programme is open to complete beginners and experienced meditators alike - and it offers something most apps and solo practices can't: a patient, knowledgeable teacher who meets you exactly where you are.
What Is the Cultivating Presence Course?
Cultivating Presence is a six-week guided meditation programme led by Gillian Evans (@drgillianevans). It focuses on stress relief, nervous system regulation, and the development of a stable inner awareness — qualities that are increasingly recognised as essential to long-term wellbeing.
The course takes its name from its central practice: learning to be fully present in the body, in the breath, and in the moment, rather than caught in the mental loops of worry, planning, or rumination that characterise a stressed mind. Over six weeks, Gillian guides participants from the simplest breath-awareness exercises to chakra meditation, an ancient practice rooted in yogic traditions dating back approximately 3,000 years.
Each week builds naturally on the last, so by the end of the course, participants have a complete, transferable practice they can use independently for years to come.
Who Is Gillian Evans?
Gillian is a patient and deeply experienced meditation teacher and yoga instructor who has guided students through both the challenges and the rewards of establishing a sitting practice. She understands that arriving at the meditation cushion — especially for the first time — can feel as daunting as it is appealing.
Her approach is unhurried, warm, and grounded in the body rather than abstract theory. She brings equal care to the student who has never closed their eyes to meditate and to the practitioner who has been sitting for years but wants to go deeper. You can follow her work on Instagram at @drgillianevans.
What Happens in Each Session?
Sessions are held at The Honor Oak Wellness Rooms, 82 Brockley Rise — a calm, multi-disciplinary wellness space serving the Forest Hill, Brockley, and East Dulwich communities. The space is fully equipped with cushions, blankets, and bolsters, and participants are welcome to lie down throughout if seated practice is uncomfortable.
A typical session moves through the following stages:
Arriving — settling into the body and releasing the tensions of the day
Breath awareness — observing the natural rhythm of the breath without trying to control or change it, noticing how it moves through the body and soothes the nervous system
Somatic exploration — gently directing attention inward to notice how feelings and emotions arise as physical sensations, and how awareness itself can bring release and spaciousness
Chakra meditation — working through the body's energy centres using visualisation, sound, and awareness to restore balance and a sense of grounded ease
Integration and rest — a period of stillness in which the practice is absorbed before participants return gently to full awareness
The cumulative effect of these six weeks, for most participants, is a measurable shift in how they relate to stress — not the elimination of difficulty, but a changed relationship with it.
What Is Chakra Meditation — and Does It Work?
Chakra meditation is a central element of the Cultivating Presence course, and it's worth explaining what it actually involves. The word chakra comes from Sanskrit, meaning wheel, disc, or circle. It refers to the energy centres in the body where subtle energy pathways — known as meridians — converge. The chakra system has its earliest roots in ancient Indian yogic texts from around 1500–1200 BCE.
In practice, chakra meditation works by directing conscious awareness to each energy centre in turn — typically beginning at the base of the spine and moving upward. The intention is to identify areas of tension, imbalance, or blocked energy, and to use breath, visualisation, and focused attention to restore flow and alignment.
Chakra | Location | Associated Qualities
Root (Muladhara) | Base of spine | Groundedness, safety, stability
Sacral (Svadhisthana) | Lower abdomen | Creativity, emotion, flow
Solar Plexus (Manipura) | Upper abdomen | Confidence, personal power
Heart (Anahata) | Centre of chest | Love, compassion, connection
Throat (Vishuddha) | Throat | Expression, clarity, truth
Third Eye (Ajna) | Between the eyebrows | Intuition, perception, insight
Crown (Sahasrara) | Top of the head | Presence, awareness, peace
When the chakras are balanced and flowing freely, practitioners commonly report feeling more energised, centred, and emotionally at ease. This is not a religious practice — it requires no particular beliefs — and it complements other evidence-based wellness approaches well. According to the NHS, mindfulness-based and relaxation practices are recommended for managing stress, anxiety, and sleep difficulties.
What Are the Benefits of a Regular Meditation Practice?
The benefits of the kind of consistent, guided practice that Cultivating Presence aims to establish are well-documented:
Stress reduction — regular practice lowers cortisol (the body's primary stress hormone) and activates the parasympathetic nervous system, the body's natural "rest and restore" state
Better sleep — meditation addresses the nervous system dysregulation and mental hyperactivity that are among the most common causes of disrupted sleep
Emotional regulation — learning to observe feelings as physical sensations rather than urgent demands builds a calmer, more considered relationship with emotion
Reduced anxiety — mindfulness-based practices are recommended by NICE as a component of care for anxiety and recurrent depression
Increased resilience — a consistent practice builds the capacity to meet life's difficulties with greater steadiness and less reactivity
A sense of connection — both within oneself, and with others; the group setting of the course amplifies this dimension considerably
Meditation works well alongside other therapies available at The Honor Oak Wellness Rooms. Many patients who come to us for acupuncture or other holistic treatments find that a meditation practice deepens and sustains the benefits of hands-on work. You can explore our full range of courses and classes on the HOWR courses page.
Is This Course Right for You?
Cultivating Presence is suitable if any of the following feel familiar:
You feel chronically stressed, overstretched, or find it hard to switch off
Your mind races at night and restful sleep feels out of reach
You've tried meditation apps but struggle to sustain a solo practice
You're curious about meditation but unsure where to start
You have an existing movement or yoga practice and want to take it inward
You're navigating a period of change and want somewhere steady to return to
It is equally well-suited to those who have meditated for years but want the structure, community, and expertise of a guided course to go further.
Please note: meditation is a wellness practice and is not a substitute for clinical care. If you are experiencing significant anxiety, depression, or sleep disorders, please speak with your GP alongside pursuing any wellness programme.
Ready to Join Gillian's Course?
Book your place on Cultivating Presence →
Places are limited. If you have any questions before booking, get in touch at info@honoroakwellnessrooms.com or call 0208 314 5535.
Frequently Asked Questions
Q: Is the Cultivating Presence meditation course suitable for complete beginners? Yes — the course is specifically designed to welcome people with no prior meditation experience. Gillian introduces each practice slowly and progressively, and no prior knowledge of yoga, chakras, or mindfulness is needed. The studio is fully equipped with cushions, bolsters, and blankets, and participants are welcome to lie down throughout if seated practice is uncomfortable.
Q: What is chakra meditation, and do I need to hold any particular beliefs to take part? Chakra meditation is an ancient body-based awareness practice rooted in Indian yogic traditions, with origins dating back to around 1500–1200 BCE. The word chakra is Sanskrit for wheel or disc, referring to energy centres in the body where subtle pathways converge. It is not a religious practice and requires no specific spiritual beliefs — the techniques work through somatic (body-based) awareness and are accessible to anyone, regardless of background or worldview.
Q: How is attending a six-week course different from using a meditation app? Apps are a useful introduction, but many people find it difficult to build a lasting solo practice without structure, progression, and a teacher who can respond to what's happening in the room. Gillian's course provides a clear six-week arc, accountability across the weeks, live answers to questions as they arise, and the experience of practising alongside others — something that research suggests significantly deepens the impact of meditation compared to practising alone.
Q: Can this course help with sleep problems? Meditation is one of the most well-evidenced non-pharmaceutical approaches to improving sleep quality. Stress and an overactive nervous system are among the most common drivers of disrupted sleep, and a regular meditation practice directly addresses both by calming the nervous system and reducing the mental hyperactivity that keeps many people awake at night. Many participants in previous courses at The Honor Oak Wellness Rooms have reported meaningful improvements in sleep within the first few weeks.
Q: What should I bring, and what should I wear? Wear loose, comfortable clothing — anything you can sit or lie in without restriction. The Honor Oak Wellness Rooms provides cushions, blankets, and bolsters, so you don't need to bring your own props. A water bottle is always a good idea. There is nothing else you need to bring except yourself and a willingness to sit still for a while.
Q: Can I join the course if I already have an established meditation practice? Absolutely. Cultivating Presence is designed to meet participants wherever they are. Experienced meditators often find that a structured guided course — particularly one that includes chakra meditation — opens dimensions of practice they haven't accessed before. Gillian is skilled at working with mixed-experience groups and tailors her guidance accordingly.
Q: Where is the course held, and is it easy to reach from Brockley or East Dulwich? The course runs at The Honor Oak Wellness Rooms, 82 Brockley Rise, London SE23 1LN, in Forest Hill. The Rooms are easily accessible from Honor Oak Park station (London Overground), and are within comfortable reach of Brockley, East Dulwich, Lewisham, and Peckham. Full travel details are available on the HOWR website.
The Honor Oak Wellness Rooms is a multi-disciplinary wellness clinic at 82 Brockley Rise, London SE23 1LN, offering chiropractic care, massage, acupuncture, Pilates, yoga, naturopathic nutrition, and specialist courses including meditation. For enquiries, contact us at info@honoroakwellnessrooms.com or call 0208 314 5535.