Courses
Mindfulness 8-Week Online Course
Face-to-face, starting 1st October 2024
The number of scientific studies on mindfulness has increased significantly. As a result of these studies, valuable insights about both the effects of mindfulness and the underlying mechanisms have emerged. These studies have shown that the effects of mindfulness cannot be simply attributed to relaxation but to complex processes, like attention regulation, emotional coping, observation, and time perspective.
This course was developed to systematically increase mindfulness not only through practice but also by considering the underlying mechanisms of mindfulness, which makes it easier to apply mindfulness in a wide range of contexts to create a more balanced life.
Mindfulness is a complex and multi-faceted construct. By looking at the most important elements of mindfulness, one by one, this training breaks down mindfulness in a comprehensive way. The course program addresses different building blocks of mindfulness in each of the first 7 sessions and integrates these building blocks in session 8.
After completing this training, participants have learned to integrate mindfulness into their daily lives and have gained a deep understanding of the essence of mindfulness itself.
Course Content
- Session 1: Attention & The Now
- Session 2: Automaticity
- Session 3: Judgement
- Session 4: Acceptance
- Session 5: Goals
- Session 6: Compassion
- Session 7: The Ego
- Session 8: Integration
Dates
The 8-week course begins on Tuesday, 1st October 2024; our last session is on 19th November 2024, always from 6 to 8 p.m.
Pricing
7.200 CZK or 290 EUR for 8 online-sessions of 2 hours each face-to-face via Zoom, plus 120-page workbook as pdf. If you are unable to attend a meeting, you will receive a video recording of the meeting, provided everyone involved agrees to the recording.
And as always with my courses, if you would like to participate but things aren’t looking so good financially, please contact me, we’ll find a way.
Booking
At the moment, we are integrating an online shop into this website so that you will be able to book your courses directly on this site. Please contact us via email to secure your spot in the course until we complete this integration.
Free guides
Meditation
In today’s world, we need relaxation techniques more than ever. Our fast-paced life style combined with what seems never ending challenges brought on by health issues such as Covid, wars, global economic downturns and so on force us to stay and/or become calm and focussed.
This is why we want to offer some guidance and help in doing so. The following three areas are easy to follow and easily implemented in our daily lives. Just click the button and download our guide on meditation, mindfulness and breathing exercises for free.
Meditation is a very simple way to relax the mind and body, to relieve stress, to become calmer and more serene. Studies show that just a few units can lead to a feeling of rest while at the same time concentration and performance are increased.
In addition, a cell rejuvenating effect was demonstrated, a preventive protective effect on the cardiovascular system, general relief from pain, positive effects for anxiety and depression and much more. One doesn’t need any specific equipment either: You don’t have to be able to sit cross-legged, there are several ways how to meditate. Also very important is to know that meditation does not mean sitting still and desparately trying to clear one’s mind ;)
In our guide, you will find information on the following topcis:
- What is meditation?
- What types are there?
- Which form suits me?
- How can I integrate meditation into my everyday life?
Mindfulness
Mindfulness plays a crucial role in stress reduction and coping with anxiety by promoting a heightened awareness and non-judgmental acceptance of the present moment.
Mindfulness helps individuals develop a more conscious and non-reactive relationship with their thoughts and emotions. By observing thoughts without judgment, individuals can detach from the automatic and often negative thought patterns that contribute to stress and anxiety. Mindfulness promotes relaxation and activates the body’s relaxation response. Techniques such as mindful breathing or body scan exercises can help regulate the autonomic nervous system, reducing the physiological arousal associated with stress and anxiety. This leads to a decrease in stress hormones and an increase in a sense of calmness and well-being.
Exercising mindfulness enhances resilience by teaching individuals to stay present even in challenging situations. Instead of becoming overwhelmed by future uncertainties or past regrets, individuals can focus on the current moment and approach difficulties with a more composed and resourceful mindset. This increased resilience contributes to better stress management and coping with anxiety over the long term.
Incorporating mindfulness into daily life provides a powerful tool for cultivating a more balanced and less reactive approach to stress, helping individuals build emotional resilience and navigate life’s challenges with greater ease.
Breathing
Regular breathing exercises have been demonstrated to have a significant impact on lowering stress and anxiety levels. Techniques such as deep diaphragmatic breathing, mindful breathing, or paced respiration activate the body’s relaxation response, leading to a decrease in the production of stress hormones like cortisol and an increase in the release of endorphins, the body’s natural mood enhancers. By focusing on controlled and intentional breath patterns, individuals can shift from the sympathetic nervous system’s “fight or flight” response to the parasympathetic nervous system’s “rest and digest” mode. This transition promotes a sense of calmness and helps regulate heart rate, blood pressure, and overall physiological stability. Breathing exercises also improve awareness and mindfulness by diverting focus from worrying thoughts and encouraging a calm, present-moment frame of mind. Including these routines in everyday life can have a substantial positive impact on resilience to the negative effects of stress and anxiety as well as general mental health.
Anxiety Toolbox
Having an anxiety toolbox gives people a variety of coping techniques to pick from during difficult situations, which is a useful tactic for controlling anxiety and panic attacks. A typical anxiety toolbox contains a range of strategies, including progressive muscle relaxation, grounding exercises, positive affirmations, mindfulness practices, and deep breathing exercises. The variety of tools makes it possible for people to adjust their coping mechanisms to the unique characteristics and severity of their anxiety at any given time. People who have a toolbox at their disposal learn to identify and respond to their triggers and symptoms, which gives them a sense of empowerment and control over their anxiety. This proactive approach helps to build a more thorough and long-lasting coping technique in the long run, in addition to helping to relieve anxiety in the short term.
In addition to offering a personalized array of coping mechanisms, an anxiety toolbox serves as a preventive measure against the escalation of anxiety symptoms. Having a variety of tools readily available encourages individuals to address anxiety when it is still in its early stages, preventing it from intensifying into a full-blown panic attack. The act of selecting a specific tool from the toolbox can be a grounding and empowering experience in itself, redirecting focus away from anxious thoughts and fostering a sense of agency. This proactive and preventative aspect of an anxiety toolbox promotes overall mental health by equipping individuals with the resources to navigate and mitigate anxiety, fostering a more resilient and adaptive approach to life’s challenges.
