MBSR
Mindfulness Based Stress Reduction
What is MBSR exactly?
Mindfulness‑Based Stress Reduction (MBSR) is a structured, evidence‑based program developed to cultivate present‑moment awareness and a non‑judging, compassionate stance toward experience.
Grounded in over four decades of clinical research, MBSR offers systematic training in attention, body‑based practices, and mindful inquiry—practical skills that help reduce habitual reactivity and lessen the impact of stress and pain.
Rather than promising relaxation as an end in itself, MBSR changes your relationship to thoughts, sensations, and emotions so difficult experiences become more tolerable and manageable in daily life.
Who is it For?
MBSR is for anyone tired of living in constant “doing” mode and wanting a kinder relationship with their body and mind. It suits people who want to notice thoughts instead of battling them, respond more calmly to stress, and reduce the impact of chronic pain or bodily tension.
MBSR supports those who wish to reconnect with themselves—to inhabit their bodies, attend to the present moment, and cultivate greater clarity and self‑compassion.
Through steady practice, you learn to change how you relate to thoughts, feelings, and sensations so stress, pain, and reactivity feel less overwhelming in everyday life.
How it differs from CBT
MBSR treats thoughts as passing mental events you observe without judgment; it trains present‑moment awareness and reduces reactivity. CBT works directly on thought content, mood and behavior—testing, reframing, and changing patterns to reduce symptoms.
“MBSR is like sitting on a park bench watching seasons change—nothing needs fixing, only noticing.”
The 8-Week Journey
From Theory to Habit
Join an 8‑week online MBSR group course designed to help you move from the noise of “doing” to the clarity of “being.” Delivered live via video in a fixed group (max 6 participants), the program includes weekly 2 hour sessions, one full‑day retreat, and guided home practices between meetings to support steady integration and habitual change.
Introductory pilot course: free to participants.
Next Live Online Format
- Weekly live sessions via Zoom — Wednesdays, 18:30–20:30 (CET)
- Session dates: May 13, May 20, May 27; June 3, June 10, June 17, June 24
- Intensive Practice Day (Zoom): Sunday, June 9th, 10:00–16:00 (CET)
450€
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No payment is required before the private introductory meeting.
WEEK 1
There is world inside
Introduction: Awareness & automatic pilot
Participants learn basic mindfulness practices (body scan, breath awareness) and explore how much of daily life runs on automatic. The aim is to cultivate simple present‑moment noticing and begin recognizing habitual patterns of attention and reactivity.
You don’t need to feel relaxed. You don’t need to do it right. Just show up.
Begin noticing what’s already here
Daily body scan practice (guided audio, 20–30 min)
WEEK 2
How we shape what we see
Perception and creative responding
This week examines how perception shapes experience and offers practices to interrupt unhelpful automatic interpretations. Exercises focus on widening perspective so responses become chosen rather than reflexive.
You are not expected to stop thinking. That’s not what this is about.
Begin to see thoughts as events, not truths
Short sitting meditation + awareness of pleasant experiences
WEEK 3
Being at home in your body
The body as a resource: breath, body scan, mindful movement
Practices deepen somatic awareness through the body scan, breath work, and gentle mindful movement. The group learns to use the body as an anchor for attention and as a source of information about stress and ease.
There is no perfect form. We are not training for anything.
Reconnect with the body as a source of intelligence
Mindful movement (yoga) + awareness of unpleasant experiences
WEEK 4
The landscape of reactivity
Working with difficult thoughts and emotions
Participants practice noticing thoughts and feelings without getting entangled, learning to relate to inner experience with curiosity rather than judgment. Skills include recognizing thought patterns, allowing emotions to be present, and reducing avoidance.
You are not expected to be calm. Noticing reactivity is the practice.
Recognize your habitual stress patterns with curiosity
Sitting meditation with attention to breath and body sensations
WEEK 5
Responding instead of reacting
Stress reactivity: responding versus reacting
This week focuses on the pause between stimulus and response, using practice to expand that gap and create space for skillful choice. Exercises emphasize noticing early signs of reactivity and experimenting with alternative responses.
There will be moments of discomfort. That is not failure — it is the practice.
Access the pause between impulse and action
Sitting meditation (longer) + STOP practice in daily life
WEEK 6
The challenge of communication
Integrating mindfulness into daily life and relationships
Attention turns to applying mindfulness in routine activities and interpersonal moments, bridging formal practice and everyday living. Participants explore informal practices and mindful communication to bring presence into relationships and tasks.
You don’t need to share anything you’re not ready to share.
Bring awareness into relationships and communication
Mountain or lake meditation + mindful communication exercises
WEEK 7
Taking care of yourself
Cultivating self‑care, compassion, and wise intention
Practices introduce self‑compassion and deliberate intention setting to support sustained care and wise priorities. The week encourages gentleness toward oneself and recognizes limits while strengthening motivation for practice.
You are not expected to have all the answers. Asking the question is enough.
Create a personal balance of nourishing and depleting activities.
Choiceless awareness meditation + self-care mapping
WEEK 8
The rest of your life
Maintaining practice: review, integration, and next steps
The final week reviews core practices, consolidates learning, and helps participants design a sustainable personal practice going forward. Emphasis is on integration—how to carry mindfulness into life beyond the course and seek ongoing support if needed.
There is no graduation. There is no end point. Just the next moment.
Trust yourself to continue in your own way
Personal practice plan + group reflection