Science · Meditation · Movement · A Space to Pause & Breathe
Welcome to NL MINDFUL · 8 Weeks Mindfulness Training in Hamburg for Stress Regulation & Resilience. A Space to Breathe & Pause. Stress of daily life may become overwhelming or chronic, leading to sleep disorders, heart symptoms, muscle problems, anxiety, Depression, Inflammation or chronic pain. Mindfulness offers a path towards inner calm & resilience — the art of pausing in the middle of motion, returning to breath, balance, and clarity.
Breathwork · Meditation · Cognitive strategies
NL MINDFUL is a research-based Mindfulness Program combining cognitive strategies with breathwork and meditation.
Rooted in MBCT (Prof. Mark Williams, Oxford), UCLA Mindfulness Research (Diana Winston) and the teachings of Zen Master Thich Nhat Hanh, it helps calm the nervous system, strengthen immune and cardiovascular health, and build resilience to recover more quickly from challenges. The Foundations:
- MBCT · Oxford University · Prof. Mark Williams
- UCLA Mindfulness Research Center · Meditation · Diana Winston
- Dr. Jon Kabat-Zinn · Philosophy & Breath Work
- Thich Nhat Hanh · Self Compassion & Breath Work
- Neff & Germer · Self-Compassion Training
- David Treleaven · Trauma-Sensitive Mindfulness
A Humanistic Approach
Founded by Melanie Kettner, Publisher of NL MAGAZINE · London and Heilpraktikerin für Psychotherapie · Hamburg Health Authority, NL MINDFUL combines academic research and humanistic practice. Her background includes:
- Psycholinguistics & History of Mentality · University of Hamburg
- Carl Rogers Counseling · A Humanistic Approach
- UCLA Mindfulness Research Center · Diana Winston
- Over 20 years of daily Meditation practice
From Awareness to Movement
From Breath work and Awareness to Mindfulness in Movement and the science of Self Compassion: Each module of the program integrates Mindfulness into everyday life through evidence-based methods for Stress Regulation, Self-Awareness, and Resilience. A Glimpse into the program:
Coming Back to the Present Moment
Breath awareness and gentle anchoring improve concentration and self-regulation. They activate the parasympathetic nervous system, calming body and mind. We practice bringing this calm, alert presence into daily life: starting the day with awareness instead of rushing, and synchronizing breath and motion through Walking Meditation, Stretching, and everyday movement.
Mindfulness & Stress
We learn to regulate stress, anxiety, and physical tension by turning pressure into pause. Mindful Responding helps us calm the nervous system and rebalance faster when under strain. We explore the attitude of Putting out the Welcome Mat · Dr. Jon Kabat-Zinn when difficulties arise, and we train mental and physical Self-Compassion under pressure. Acceptance becomes the quiet strength beneath the storm.
For participants working with physical pain, we use a Safe-Place practice: Neuroscience shows that Mindfulness influences brain regions involved in pain regulation.
Mindfulness Parachute
We create a personal Mindfulness Bells list · Prof. Mark Williams · Oxford to navigate the day with simple reminders. We also build a Mindfulness Parachute · Dr. Jon Kabat-Zinn, a compact set of attitudes and practices you can deploy when life gets rough. Your parachute gives you a grounded sense of control and confidence in your ability to cope with difficult moments.
Explore the 8 weeks modules
Weekly NL MINDFUL Take-Aways
Each week our participants get a Weekly Take-Away to deepen their Learning experience, a guidance for their practice at home alongside the NL MINDFUL Audio files, calming companions for their Mindfulness journey to weave Mindfulness into life. Below you find an example from Week 1 — a glimpse into the learning experience of the NL MINDFUL Program:
Take-Away · Week 1
- Science Insight: Unfocused Mind, Unhappy Mind
- Awarenss is key: Mindfulness means Waking Up
- Detecting the Wandering Mind is a moment of Mindfulness
- Rushing is the physical version of the Wandering Mind
- Becoming aware of Rushing reduces stress for body and mind
- Be a gentle and kind Observer without Judging
- Self- Compassion is essential: Don’t be harsh to yourself
- Lost Attention- Coming Back
- Mindfulness trains the ability to return to an anchor
- Breath awareness activates the parasympathetic nervous system
- Long Exhale Breathing: Count silently 3–4 when breathing in & 6–8 when breathing out. This calms the nervous system
- Whistle Technique: Form your lips as if to whistle. Let the breath flow out slowly with a gentle sound
- Mental note: Calm · Inbreath. Ease · Outbreath
- Combine Mindful Breathing with Releasing of tensions
- Meditation: Explore time, place, posture that work for you
- Develop a weekly plan for your practice
- 2 × 10 minutes daily can change your stress response
- Use everyday actions for Mindfulness
- Keep it simple, don’t overthink, enjoy the process
- Mindfulness should fit smoothly into your daily life
- Reminder: You don’t need to be perfect.
How the Program works
- In-person sessions in Hamburg Uhlenhorst- 60 minutes each €134
- Choose single sessions or book the full 8-12 weeks program
- Individual guidance in German, written & audio material in English.
- Your teacher is Melanie Kettner- Founder of NL MINDFUL & NL MAGAZINE
Get in touch: contact@northletters.com
We respond as quickly as possible & confidentially.
NL MAGAZINE: Mindfulness in Print
