Evidence-based
Mindfulness Training
ProgrAM
REGULATION
RECOVERY
RESILIENCE
NL MINDFUL –
Evidence-based 1:1 Mindfulness Program in Hamburg.
Basierend auf internationaler Forschung (MBCT · UCLA).
Für Stressregulation, Recovery und Resilienz.
Bei akuter Belastung oder zur gezielten Prävention.
8 Wochen im 1:1 Setting – individuell umgesetzt.
Awareness & Regulation Training.
1: 1 Mindfulness-Program.
Wissenschaftliche Grundlage:
UCLA · Diana Winston
MBCT · Prof. Mark Williams
(Oxford University)
Thich Nhat Hanh · Meditation
Dr. Jon Kabat-Zinn · Foundation
Dr. Richard Davidson · Science
8 Wochen Programm-Struktur.
Flexibel und indiviudell umgesetzt.
We cannot eleminate stress in life –
but we can influence recovery.
FOCUS · PRESENCE
NL MINDFUL · 1:1 Mindfulness Program
1:1 Sessions in Hamburg (60 Min.)
Begleitend: Audio- und Lernmaterial.
8 Themenblöcke. Individuell angepasst.
Struktur schafft Orientierung.
Flexibilität schafft Präzision.
Meditative Methoden
Kognitive Strategien
Breathing Techniques
Mindfulness in Movement
Regulation der Stressreaktion.
Akut oder präventiv.
Von automatischer Stressreaktion
zu bewusstem Mindful Responding.
Mindfulness ist not about
emptying the mind.
Don’t force yourself to sit.
You can meditate on a busy bus.
Practice in motion, if you are
in a state of stress.
1:1 Mindfulness Training
TRAINING THE BRAIN
Regulation beginnt im Nervensystem.
Die physiologische Stressreaktion läuft automatisiert ab.
In Phasen erhöhter Belastung addieren sich Stressoren.
Häufig unbemerkt.
Es genügt eine E-Mail. Ein Gedanke.
Forschung am Center for Healthy Minds (University of Wisconsin–Madison) zeigt positive Effekte von Mindfulness in den Bereichen Stressreaktivität, Erholung des Nervensystems und Neuroplastizität.
Meditation practice, even short-term, has been linked with changes in gene expression” – Dr. Richard J. Davidson
Stressregulation ist trainierbar.
Resilienz entsteht durch Praxis.
“Emerging research suggests that even brief daily Mindfulnes
spractice may positively influence stress processing, self-care behaviour,
and overall well-being” – British Journal of Health Psychology
Knowledge
Research
Cognitive Awareness
Stress Biology
Foundations
Staying with the wave of each Inbreath
Staying with the wave of each Outbreath
Breath by Breath
Moment by Moment
CURRICULUM
NL MINDFUL · Mindfulness Program.
The program unfolds over eight structured themes,
moving from Awareness and Breath to Resilience and
Mindfulness in daily life.
Anchoring
Regulation begins with Awareness.
We start with Breathing.
Waking up to the Present Moment.
Routines
Tea Culture. Beginner’s Mind.
Mindfulness enters day life.
An invitation to Pause.
Movement
Meditation expands into movement
Walking Meditation. Mindful Movement.
Awareness
Awareness transforms reaction into response.
Non-Identification. Observing.
Regulation
Calm Reflection.
Meeting life with a balanced mind.
Compassion
Changing the Inner Narrative with Kindness.
Non-Judging. Supporting ourselves.
Parachute
Mindfulness Tools for challenging moments.
Continuity
Developing a sustainable and personal practice.
The tea ceremony teaches us to meet each moment
as if for the very first time – with openness, curiosity,
and a quiet sense of wonder. In this spirit, we cultivate
a morning routine that is both alert and at ease.
Curriculum
ROOTED
NL MINDFUL
Mindfulness Program
Rooted in Hamburg
Grounded in NL Magazine
International Print Magazine
A Nordic State of Mind
NL – Linguistics
Psycholinguistics as academic background
Bilingual Mindfulness Training
Practicing daily twice for 10 minutes
already changes our stress response.
Choose repetitive actions you do anyway
on a daily basis and practice
Mindful Breathing & Releasing
of tensions.
FOUNDER
Melanie Kettner
Academic & Training Lead
NL MINDFUL · 1:1 Mindfulness Program
M.A. · Universität Hamburg
Psycholinguistics · History of Mentality
Training · UCLA Mindful
Heilpraktiker Psychotherapie
Training · C. G. Rogers (GwG)
Academic
Humanistic
Tailored Mindfulness
Sustainable · Reliable
Breathe. Be present
Contact
NL MINDFUL
1:1 Mindfulness Training Program
Melanie Kettner · Academic & Training Lead
Hartwicusstraße 3 · 22087 Hamburg
Einzelgespräch (60 Min.) · €134
8-Wochen-Programm · €1.072
Gespräche · Deutsch
Lernmaterial · Deutsch/Englisch
Audio-Meditationen · Englisch
Termine nach Vereinbarung.
Fragen zum Thema Mindfulness sind willkommen.
contact@nl-mindful.com
Hinweis
Ein Achtsamkeitstraining ersetzt keine ärztliche
oder psychotherapeutische Behandlung.
