Mindful meditations to fill your cup

Guided meditations

Mindfulness practices

Curated experiences

Flat woven circular meditation pillow with colourful embroidery and tassels, placed on a wooden floor next to a black and white cup holding paintbrushes, with sunlight casting shadows.

Mindful Classes.

Curated Experiences.

Learn to Rest

The Mindful Cup is a boutique meditation studio based in the heart of Dee Why on the Northern Beaches. Curated classes are limited to 6 seats for a personalised container of care.

Here, meditation isn't about control; it is about remembering.

Remembering to breathe. Remembering to pause. Remembering to make space.

Remembering YOU.

Be guided by an accredited meditation teacher through beginner-friendly meditations and learn mindful practices that invite stability, calm and relaxation.

With regular group classes, private sessions, tea meditations and bespoke mindful events, The Mindful Cup invites and welcomes all.

The logo of the Australian Centre for Meditation & Mindfulness featuring a person in a seated meditation pose surrounded by decorative elements.
ABOUT

Testimonials

  • Hayley W.

    “I enjoyed every one of my sessions & finished each one feeling better than when I began.

    I had very restful sleeps after completing my meditations with Po-Tien.

    Po-Tien has a very natural style & a voice which easily lends to a calm & relaxing tone. I always felt secure & heard in every session.

    I am looking forward to completing more & love that it is helping me instill a more regular meditation time into my week or month.

    I also love that every session helps me understand myself better in many different ways, not in the least to be able to relax into a deeper state easier each time.”

  • Jen Hill, Director, Right Brain Liaisons

    “I attended a tea meditation expertly and devotedly guided by Po-Tien Goh of The Mindful Cup and found it a deeply beneficial and enjoyable experience for my body, mind and soul.

    Po-Tien’s profound reverence for tea, for life, for mindfulness and shared experiences is touching and impactful, and I found her patient and compassionate guidance encouraged me to savour the delightful teas, the present moment and nurture my wellbeing.

    It was a very wholesome and nourishing experience that I highly recommend."

  • Andrea Hamblin, Owner and Founder of HUM Studio

    “Po-Tiens voice and pace was beautiful and relaxing with lots of intentional space. I'd love to give her some recommendations but I think she was perfect!” 

  • Nina Gbor, Circular Economy Director (The Australia Institute). Founder of ecostyles & Swap In The City

    “I enjoyed hearing Po-Tien's voice during the guided meditation. It was calming and soothing.

    Her voice was a perfectly wielded tool that guided me through a relaxing and effective meditation session.

    All the anxiety and stress I felt disappeared during the session.”

  • Elizabeth M.

    “The fact that Po-Tien followed her instinct when it came to when to talk / guide and when to allow silence was spot on. It was a very powerful session, being just what I needed at that time.

    I feel Po-Tien may have felt that which is why she extended the invite to me for the session.

    The session was so calming that even my cat who hates to be ignored was quiet and restful listening to it.”

  • Lisa Jay, Owner of "Mind Swell", Integrative Mindfulness Practitioner

    “A very belated thank you for your gorgeous workshop.

    I really loved this and even found myself eyeing off some tea sets today thinking of your offering.

    So much thanks for your gentleness and gift of ceremony. ”

  • Samantha Wynn, Owner of "The Still Space"

    “I wanted to express my gratitude to Po-Tien for a beautiful Tea Meditation today.

    It was a pleasure to attend your class and I feel so grateful to have enjoyed some relaxation while basking in the ritual and gift of drinking tea, a beautiful process which I will now enjoy even more after your guidance.

    If anyone is in Sydney and able to travel to Dee Why, I highly recommend this beautiful class.

    May this be a gentle reminder for us all to fill up our own (self-care) cups this week.”

  • Jacquiline Hamilton

    “This was my first experience with Tea Meditation, it was beautiful and delightful.

    I loved the mindful energy of smelling and tasting the teas and the rituals of cleaning the vessels.

    Po-Tien was such a lovely host, guiding us through the process. We could feel her passion for what she does.

    I would highly recommend Po-Tien if you are interested in experiencing this unique tea meditation.”

How will you fill your cup today?

We are all vessels. And there are intentional ways we may gently empty and fill our cups.

The Mindful Cup is a dedicated space for you to learn how to soften and breathe.

Classes are always brewing.

A regular meditation class can cultivate rest, relaxation, replenishment, balance, and stability.

Learn what nourishes you.

GROUP CLASSES
PRIVATE SESSIONS
A glass cup filled with hot black coffee on a textured beige cloth, with steam rising from it, against a wooden background.

Your space to rest.

Compassionate, beginner-friendly meditations, guided by an accredited teacher.

As a graduate of The Australian Centre for Meditation & Mindfulness (ACMM), and a member of the Meditation Association of Australia, I stand by a robust Code of Ethics, continual training, on-going mentorship and engagement with other fully-insured meditation teachers, holistic health practitioners with a respect for medical and mental health professionals.

The Mindful Cup offers meditations as a practice of self-care. Mindfulness is to be present in softness, not rigidity. It is not escapism, nor stoic denial. It is a tool to reconnect with yourself so you may meet the world with grounded discernment.

I help busy corporates, hectic parents, stressed students and tired retirees find stability, balance, presence and calm.

The practice is already within you. All you need to do is begin.

Classes at The Mindful Cup are limited to 6 seats to ensure a personalised container of care.

Private appointments for guided and tea meditations are carefully crafted with input from each individual.

Calm ocean waves at sunrise with a distant hilly island in the background.

Guided Meditations in Studio

Compassionate, beginner-friendly meditations by an accredited teacher to help you meet your day.

Whether it’s to begin with balance, to replenish your sense of calm or to invite deeper soothing in the evening, choose what feels nourishing for you.

Kind, invitational language that prioritises comfort and choice.

Meditations will take place seated on the floor. Meditation cushions and blankets are provided.

Techniques include: Beginner-friendly, compassionate language, loving-kindness, grounding into the 5 senses, gentle body scan, invitational visualisation (welcoming all experiences, including aphantasia), breath awareness.

Duration: 45 minutes

Morning, Afternoon & Evening
Morning RISE
Afternoon REPLENISH
Evening REST
SEE ALL CLASSES
A rustic wooden Gong Fu Cha table with a textured cloth, featuring a small brown teapot on a saucer and two empty small ceramic bowls, with a curved piece of wood arching overhead.

Tea Meditation: A Guided Mindfulness Ritual

Beginner-friendly mindfulness practice.

For those who may find the traditional sitting meditation too rigid. This guided meditation with Gong Fu Cha may be a portal into stillness when the mind requires a softer sanctuary.

The curls of incense, the sound of pouring water. The weight of the vessel cupped in your hand, the fragrance of the leaf as it blooms in repeated infusions. The flavour of the changing brew.

Your 5 Senses are active participants in this guided meditation where you rest your awareness in Sight, Sound, Touch, Smell and finally, Taste.

Be guided into stillness, where the body is comforted, and the mind is gently rested into what IS.

An invitation into guided sensory mindfulness; simply being with the tea may be an insight into your deeper presence.

Techniques include: Beginner-friendly, compassionate language, grounding into the 5 senses, gentle body scan, invitational visualisation (welcoming all experiences, including aphantasia), and breath awareness.

Duration: 90 minutes. 60 minutes of formal guided meditation. After the closing of the formal meditation, the communal tea house is invoked for another 30 minutes. Guests may choose to leave, stay, share their thoughts or absorb the experience in silence. 

Afternoon. Different times available on request.
Tea Meditation
A natural wabi-sabi arrangement of various wooden items, including a small round wooden cup, a long twisted branch, a small wooden bowl, a small wooden tray with dried leaves, on a textured neutral-coloured fabric background. 
Early Morning Silent Sit. 6:30am.

The Silent Tea House

Tea. Silence. You.

An early morning silent sit without meditation guidance. For those who seek a moment of deep quiet and sensory calm before the day begins. No phones, no need to engage.

Introverts welcomed.

Shou Pu’Er Tea is brewed using the traditional Gong Fu Cha method to invite deep earthy grounding and warmth. Be transported to a cosy, quiet teahouse that welcomes all equally.

One seat is always reserved for those who may require financial assistance. Please connect with me to reserve your seat. You are welcome here.

Technique: This meditation is held in Noble Silence. Necessary communication may be spoken in whispers.

Duration: 60 minutes.

The Silent Tea House

The Mindful Journal

Musings, invitations and meditations.

A space of quiet contemplations.

Journal

Join the Journey

A traditional Japanese tea room with tatami mats, a hanging scroll with Japanese calligraphy, a small vase with a flower, and zabuton cushions on the floor for sitting.
A decorative, embroidered round meditation cushion with colourful patches and tassels. A small black cup with a spoon is on a wooden surface, casting shadows.
Top view of a tea set and various objects on a white textured mat. The tea set includes a brown teapot with floral design, a white teacup, and a small brown bowl. There are also a small wooden container, a glass, a rust-colored teabag holder, a small dark figurine on a wooden base, a dried twig, and a piece of driftwood.
Tea set with a teapot, cups, and small tea cups on a wooden tray outdoors, with a background of trees and natural surroundings.
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