8 Wochen Achtsamkeitstraining in Hamburg für Fokus & Balance
NL MINDFUL ist ein wissenschaftlich fundiertes 8-Wochen-Mindfulness Programm, in Hamburg entwickelt auf der Basis der Forschung von Oxford University (MBCT) und UCLA Mindfulness Research Center.
Awareness · Breath · Balance
Das NL MINDFUL-Curriculum folgt einem strukturierten Weg, jede Woche basiert auf evidenzbasierten Prinzipien aus MBCT und der Mindfulness-Forschung. Die Inhalte umfassen u. a. Stressreaktion, Emotionsregulation und der Umgang mit Belastungen. Ergänzend erhalten Teilnehmende schriftliche Materialien sowie angeleitete Audio-Meditationen.
Der Überblick über die acht Wochen:
Week 1 · Mindful Breathing
In week 1 we start training Awareness & Anchoring through Mindful Breathing and our first Mindfulness Meditation. Being lost in stressful thoughts & Rushing through our day increases anxiety and stress. Breath Awareness improves concentration and self-regulation and activates the parasympathetic nervous system, calming body and mind.
Week 2 · A Mindful Morning
In week 2 we explore Awareness of the senses in our Tea Mind Meditation, inspired by the Japanese tea culture. We develop a Mindful Morning routine to start the day with stillness and a calm. Mindfulness reduces stress hormones in our body, when we start the day with Awareness instead of Rushing.We get to know the Principles of Mindfulness of Dr. Jon Kabat Zinn and learn how to apply them to our Mindfulness practice and daily life.
More about the Principles of Mindfulness
Week 3 · Mindfulness in Movement
In week 3 we explore Mindfulness in Movement: Every step becomes a moment of calm, we reconnect with ourselves, becoming aware of stress signals or stressful thoughts. We apply Walking Meditation & Mindful Movement to sports, Yoga, Stretching and daily walking: small Islands of Calm throughout the day.
Week 4 · Mindful Responding
In week 4 we explore the biological stress reaction of body & mind. Chronic Stress may lead to sleep disorders, heart symptoms, muscle problems, anxiety, Depression, Cardiac Arrythmia, Inflammation or chronic pain. Mindful Responding transforms pressure into pause- Awareness into choice. We learn Rebalancing much faster, when stressed or under pressure. We practice the Mountain Meditation to get in touch with our own strength and Resilience.
Explore more · Biology of Stress
Week 5 · Allowing the Rain
In week 5 we meet the Willingness to Be with What Is by Diana Winston at UCLA · University of Los Angeles: Learning to identify what we can change and what we cannot change. Acceptance becomes the quiet strength beneath the storm.We explore the attitude of Putting out the Welcome Mat by Jon Kabat Zinn, when facing difficulties in life and learn mental & physical Self Compassion when under pressure.
Week 6 · Self Compassion
In week 6 we explore how Mindfulness & Kindness belong together: Kindness towards ourselves lowers the level of stress in our body. Endorphin reduces stress and pain and Oxytocin is giving us a sense of being safe and protected. Habitual self-criticism is stress for body and mind. With Self Compassion (Neff/Germer) we build an inner climate of safety. For Participants who want to practice with physical pain we explore the Meditation Safeplace. Neuroscience shows that Mindfulness Meditation has an impact on those areas of the brain that regulate pain.Tessa Watt: Mindfulness, 2016.
Explore more · Neff/Germer
Week 7 · Mindfulness Bells
In week 7 we revisit the steps of Mindfulness Meditation practice to memorize them easier. We develop a personal Mindfulness Bells list developed by Prof. Mark Williams at Oxford University to navigate through daily life by our own with Mental Strength & Balance. Our motivation helps to stay true to our values and our Mindfulness routine. If you lost your track: Today is the perfect day to begin again. Mindful Movement & Mindful Breathing are helpful for keeping up the practice.
Week 8 · Mindfulness Parachute
In week 8 we create a Mindfulness Parachute developed by Dr. Jon Kabat Zinn that protects us when life gets tough. Your parachute will give you confidence in your ability to cope with difficult moments. You will be prepared for life with a tool that provides you with core attitudes of Resilience. You get a Review List & Stress Screaning, alongside some Mindfulness Inspiration and the poem Hokusai says by Roger Keyes with special permission for our Mindfulness Program.
Next Step · Deepen your Practice
Nach Abschluss des 8-Wochen-Programms können Sie Ihre Achtsamkeitspraxis in individuellen 1:1-Sitzungen weiter vertiefen – persönlich begleitet und an Ihre aktuelle Lebenssituation angepasst. So integriert sich Mindfulness nachhaltig in den Alltag und unterstützt langfristige Stabilität und Resilienz.
Entdecken Sie Ihren nächsten Schritt.
Details zu unserem Training: Achtsamkeitstraining (DE) · Mindfulness Training (EN)
The present moment is the only moment we can smell, hear, touch, taste. Just this moment. Just this breath. Just this cup of tea
Mindfulness in Print with NL MAGAZINE
