MBSR
Mindfulness-baserad stressreduktion
Vad är MBSR egentligen?
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.
Vem är det för?
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.
Hur det skiljer sig från KBT
MBSR treats thoughts as passing mental events you observe without judgment; it trains present‑moment awareness and reduces reactivity. KBT 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.”
Den 8 veckor långa resan
Från teori till vana
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€
Är du redo att börja?
Fyll i formuläret nedan så återkommer jag till dig inom kort.
Ingen betalning krävs före det privata introduktionsmötet.
VECKA 1:
Det finns en värld på insidan
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.
Du behöver inte känna dig avslappnad. Du behöver inte göra det ”rätt”. Bara dyk upp.
Börja lägga märke till det som redan är här.
Daglig kroppsscanning (vägledd ljudfil, 20–30 min).
VECKA 2
Hur vi formar det vi ser
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.
Det förväntas inte att du ska sluta tänka. Det är inte vad detta handlar om.
Börja se tankar som händelser, inte sanningar.
Kort sittande meditation + medvetenhet om behagliga upplevelser.
VECKA 3
Att känna sig hemma i sin kropp
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.
Det finns ingen perfekt form. Vi tränar inte för något resultat.
Återknyta kontakten med kroppen som en källa till intelligens.
Medveten rörelse (yoga) + medvetenhet om obehagliga upplevelser.
VECKA 4
Reaktivitetens landskap
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.
Du förväntas inte vara lugn. Att lägga märke till reaktivitet är själva övningen.
Identifiera dina vanemässiga stressmönster med nyfikenhet.
Sittande meditation med fokus på andning och kroppsförnimmelser.
VECKA 5
Att svara istället för att reagera
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.
Det kommer att finnas stunder av obehag. Det är inte ett misslyckande – det är övningen.
Få tillgång till pausen mellan impuls och handling.
Sittande meditation (längre) + STOP-övning i vardagen.
VECKA 6
Kommunikationens utmaning
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.
Du behöver inte dela något som du inte är redo att dela.
Ta in medveten närvaro i relationer och kommunikation.
Bergs- eller sjömeditation + övningar i medveten kommunikation.
VECKA 7
Att ta hand om sig själv
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.
Du förväntas inte ha alla svar. Att ställa frågan är tillräckligt.
Skapa en personlig balans mellan närande och tärande aktiviteter.
Meditation med öppet medvetande (choiceless awareness) + kartläggning av egenvård.
VECKA 8
Resten av ditt liv
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.
Det finns ingen examen. Det finns ingen slutpunkt. Bara nästa ögonblick.
Lita på din förmåga att fortsätta på ditt eget sätt.
Personlig plan för din fortsatta träning + gruppreflektion.