8-WEEK STRUCTURE
Evidenzbasiertes 1:1 Mindfulness Program in Hamburg.
8-Weeks Curriculum für Regulation, Recovery und Resilienz.
Grundlage:
MBCT · Prof. Mark Williams
UCLA · Diana Winston
Thich Nhat Hanh · meditative Techniken
Jon Kabat-Zinn · Principles
Neff/ Germer · Self-Compassion
Neurowissenschaften · Dr.Richard Davidson
BREATH · 01
Regulation begins with Awareness.
Breathing Techniques
Anchoring Techniques
Formal & informal Practice
Stress Screening
Meditation
Ease
Pause
Breath by Breath
Moment by Moment
TEA MIND · 02
Mindfulness enters Daily Life.
Daily Routines · Mindfulness
Principles · Jon-Kabat-Zinn
Beginner’s Mind
Meditation
Tea-Mind
Just this breath.
Just this cup of tea.
BALANCE · 03
Meditation expands into Movement.
Mindfulness in Movement
Walking Meditation
Islands of Calm
Meditation
Mindful Movement
Walking Meditation
Feeling the touch of the ground
Noticing the balancing of the body
PAUSE · 04
Awareness transforms reaction into response.
Neurobiology & Stress
Mindful Responding
Resilience Training
Meditation
Mountain
Clouds
Observing thoughts like clouds in the sky
passing by
CALM · 05
Learning to meet life with steadiness.
Emotion Regulation
Allowing the Rain · concept by Diana Winston
Guesthouse · technique by Jon Kabat-Zinn
NL MINDFUL · Stress List
Meditation
Worries
Guesthouse
Breathing in – Not Running after
Breathing out – Letting go.
COMPASSION · 06
Changing the Inner Narrative with Kindness.
Self-Compassion
Non-Judging
Dealing with Pain
Meditation
Safe Place
Kindness
Kindness towards ourselves
lowers the level of stress hormones.
BELLS · 07
Mindfulness returns throughout the day.
Mindfulness Bells · concept by Prof.Williams
Back to Basics · Meditation
Sitting Meditation
Practice & Continuity
Meditation
Back to Basics
It’ s not about being mindful the whole day through,
use certain moments to be mindful.
PARACHUTE · 08
Preparing for difficult moments.
Mindfulness Parachute · concept by Jon Kabat-Zinn
Methods · Overview
Individual Plan
Stress Screening
Hokusai Says · by Roger Keyes
Meditation
Closing Meditation
Your parachute will give you a sense of control and
confidence in your ability to cope with life.
CONTACT
Optional 2-4 Wochen Pause nach Woche 4.
Während des Programms bleiben wir in Kontakt.
Auch über das Training hinaus sind Rückfragen möglich.
Ausführliche Informationen
senden wir gerne zu.
contact@nl-mindful.com
Ein Achtsamkeitstraining ersetzt keine ärztliche oder
psychotherapeutische Behandlung.
Mindfulness Training