Mindfulness Training · Hamburg

Science-based Mindfulness Training in Hamburg for Focus, Flow & Calm

Evidence based 8 Weeks Mindfulness Program in Hamburg for Stress Regulation & Resilience- A Space to PAUSE & Breathe.

Stress of daily life may become overwhelming. Chronic stress may lead to sleep disorders, heart symptoms, muscle problems, anxiety, Depression, Inflammation or chronic pain. Mindfulness offers a path towards inner calm & resilience. Mindfulness is the art of pausing in the middle of motion, returning to Breath, Balance, and clarity.

Explore more · Biology of Stress

Breathwork · Cognitive strategies

NL MINDFUL is a research-based Mindfulness Program combining cognitive strategies with Breathwork and Meditation- based on MBCT, UCLA Mindfulness Research Center & Thich Nhat Hanh. Mindfulness helps to 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

Linguistic · Humanistic

Founded by Melanie Kettner, Publisher of NL MAGAZINE · London and Heilpraktikerin für Psychotherapie · Hamburg Health Authority. Melanie 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
Publisher of NL MAGAZINE

Breathwork · Movement

From Breath Work to Mindfulness in Movement: Each module of the program integrates Mindfulness into everyday life through evidence-based methods for Stress Regulation & Resilience. Mindfulness means Coming Back to the Present Moment. Through Breath- and Focus Techniques we improve Self Regulation. By synchronizing Breath and Motion through Walking Meditation & Mindful Movement we calm down the Nervous system. We learn to regulate stress, anxiety, and physical tension by turning pressure into pause.

We explore the attitude of Putting out the Welcome Mat by Dr. Jon Kabat-Zinn and we train Self-Compassion under pressure- the quiet strength beneath the storm. We create a personal Mindfulness Bells list by Prof. Mark Williams and a Mindfulness Parachute by Dr. Jon Kabat-Zinn, compact sets of tools to navigate life.

Explore the 8 weeks modules

Touching the Seed

Life is constantly changing, fear is often blocking us. Practicing Mindfulness when we feel OK is the preparation for those days when life gets tough. When we practice Mindfulness on a daily basis, we are cultivating the Mindfulness seed in us. Over time, your mind will become quieter. Some Inspiration:

Unfocused Mind, Unhappy Mind
Mindfulness means Waking Up
Detecting the Wandering Mind is Mindfulness
Rushing is the physical version of the Wandering Mind
Be a gentle Observer without Judging- Jon Kabat Zinn
Self-Compassion is essential: Don’t be harsh to yourself
Mindfulness trains the ability to return to an anchor
Breath can activate the parasympathetic nervous system
Combine Mindful Breathing with Releasing of tensions
2 × 10 minutes daily can change your stress response

„If we practice touching that seed every day while walking, sitting, breathing, smiling or eating, we cultivate that energy of Mindfulness. And then anytime we need that energy, we just touch that seed, and right away the energy of Mindfulness will come up.“-Thich Nhat Hanh