This course could be a great opportunity for you if you’re interested in mindfulness, if you’d like to explore it, or if you’ve been practicing for a while and would now like to deepen your understanding in a structured way.

The small group format offers a supportive and encouraging environment to help you gain new momentum in your mindfulness practice. MBSR — Mindfulness-Based Stress Reduction — was developed by Jon Kabat-Zinn and his colleagues at the University of Massachusetts Medical School. Today, MBSR is widely used and its positive effects are scientifically supported. In this 8-week MBSR course, you will develop your ability for mindful presence and focused attention, learn practical stress-reduction tools you can apply in everyday life, and integrate small habits that support your well-being.

By joining this MBSR course, you will have the opportunity to:

• practice observing the present moment without judgment or reactivity,

• meet your body sensations, emotions, and thoughts with openness and acceptance,

• connect with yourself and others with compassion, acceptance, and curiosity,

• explore the freedom of mindful choice instead of automatic reactions,

• gain insights into your mental patterns and begin to shift those that no longer serve you,

• experience what it means to truly be present in your life and to enjoy each moment,

• improve your sleep, memory, and ability to concentrate,

• and gradually bring more mindful presence not only into your life but into the lives of others as well.

This is a small-group course consisting of 8 weekly 2.5-hour Wednesday morning online sessions and one 8-hour guided, silent online practice day — where you’ll have the chance to deepen what you’ve learned so far.

If you join the course, please plan to set aside at least 30 minutes a day for at-home mindfulness practice. This is essential for integrating new habits into daily life. After you register, I will contact you to schedule a short conversation. This is to get to know each other, answer your questions about the course, and see whether it’s the right fit for you at this moment. During the course, you’ll be invited to engage in formal mindfulness practices (e.g. seated or lying-down meditation, body scan, mindful movement, and mindful walking), as well as informal practices such as bringing full awareness to everyday tasks. The program is based on experiential learning and reflection on your own insights. In addition to regular practice, we’ll also cover theory that supports stress reduction and mindful living.

The full course fee includes: 8 x 2,5-hour live online sessions, 1 x 8-hour live online practice day, a workbook, an access to guided meditation recordings for at-home practice and a free 30-minute pre-course interview.

Live online MBSR sessions take place on Wednesdays from 10:00 AM to 12:30 PM on the following dates:

• OCTOBER 1, 2025

• OCTOBER 8

• OCTOBER 15

• OCTOBER 22

• OCTOBER 29

• NOVEMBER 5

• Practice day: NOVEMBER 12 (Wednesday, 9:00 AM—5:00 PM)

• NOVEMBER 19

• Final session: NOVEMBER 26

Looking forward to having you in the program.