M B S R

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What is MBSR?

Mindfulness-Based Stress Reduction (MBSR) is the world’s most researched mindfulness training. Developed in the 1970s by Dr. Jon Kabat-Zinn at the Center for Mindfulness at the University of Massachusetts Medical School (USA), the 8-week program combines traditional meditation practices—both still and movement-based—with practical exercises for everyday life, training participants to be more aware of bodily sensations, emotions, and thoughts.

Course Structure

Each weekly session focuses on a specific theme:

  1. Introduction to Mindfulness

  2. Perception and Awareness

  3. Being Grounded in the Body

  4. Understanding Stress

  5. Mindful Response to Stress

  6. Mindful Communication

  7. Self-Care and Compassion 

  8. Maintaining the Practice

In addition to these weekly sessions, participants also engage in a Mindfulness Day, which involves a full day of silent practice to deepen the experience.

Who is MBSR for?

MBSR is secular and open to everyone who wants to improve their stress management skills—regardless of prior experience. The course is especially suitable if you:

  • Feel stressed, overwhelmed, or tense

  • Want to approach difficult situations more constructively

  • Wish to enhance your self-awareness and self-acceptance

  • Want to learn, refresh or deepen your meditation practice

Core Practices of the Course

  • Body Scan: Mindful awareness of the body

  • Sitting Meditation: Focus on different objects of meditation ( e.g. breath, sound, thoughts, emotions, physical experiences) 

  • Mindful Movements: Gentle stretching exercises (Yoga)

  • Walking Meditation: Meditation in motion

  • Metta Meditation: Cultivating loving-kindness towards ourselves and others

What will you gain from the Course?

The positive effects of MBSR are well-documented in scientific research:

  • Improved stress and conflict management

  • Increased self-acceptance and acceptance of others

  • More presence and joy in daily life

  • Promotion of emotional and physical well-being

  • Better ability to relax and improved sleep quality

Course Format

  • Introductory Conversation: 30-minute video or phone call

  • 8 Sessions: Weekly meetings of 2.5 to 3 hours

  • Mindfulness Day: 6 hours of silence

  • Materials: Manual & audio recordings for home practice

  • Group Interaction: Reflection and support in a small group

    Important: A daily practice (approx. 45 minutes) is a central part of the course and should be committed to throughout the program.

Why This Course?

I focus on teaching mindfulness without the pressure of perfection—bringing ease and humor, even in difficult topics.

Jon Kabat-Zinn describes mindfulness as a “radical act of reason.” Radical not because something must happen immediately, but because it’s so rare to take time for yourself consciously and reflect on what you want to bring into the world.

The number of participants is limited to 6 people to allow for individual attention. If you're interested, I offer a free, no-obligation introductory conversation (approx. 30 minutes).

The number of participants is limited to six, allowing me to provide individual attention to everyone. If you're interested, I offer a free, no-obligation introductory conversation (approx. 30 minutes).

Would you like to sign up or to stay informed about my upcoming courses?

I look forward to accompanying you on your journey!

Further information on MBSR and research:
https://www.mbsr-verband.de/achtsamkeit/mbsr