Mindfulness-based Stress Reduction (MBSR)
What is Mindfulness-Based Stress Reduction?
MBSR is a gentle, practical approach to reducing stress and improving overall well-being through mindfulness. Originally developed by Dr. Jon Kabat-Zinn at the University of Massachusetts Medical School, it’s been around for over 40 years and is one of the most well-researched and widely used mindfulness programs in the world. Throughout an 8-week programme, MBSR helps people become more aware of their thoughts, feelings, and body sensations in a non-judgmental, compassionate way. It typically involves simple practices like breathing exercises, body-focused guided meditations, mindful movement, and learning how to be present in everyday life.
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Who is MBSR for?
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You don’t need any prior experience with meditation or yoga to benefit—MBSR is designed for anyone dealing with stress, anxiety, chronic pain, or simply looking for more peace and clarity. Many people find that it helps them respond to challenges with greater calm, kindness, and balance.
Whether you’re curious about mindfulness or looking for tools to take better care of your mental and physical health, MBSR offers a space to explore.
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You can read some scientific articles about the effects of MBSR on a diverse range of mental health struggles and physical conditions here.
What I Offer
8-week MBSR course
GROUP
150€/8 week/person
Next start: 5 March, Thursday 19:00 (CET)
Contact me for questions or reservation tesszalina16@gmail.com
8-week MBSR course
INDIVIDUAL
40€/1,5h session
Flexible start
Contact me for questions or reservation tesszalina16@gmail.com
I offer the full evidence-based 8-week Mindfulness-Based Stress Reduction (MBSR) program online.
​Each weekly group session is approximately 2 hours in length and includes instruction, guided practices, group discussion, and home assignments.
​Options
The program can be taken in small groups or as individual one-on-one sessions, depending on your preference and needs.
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Group Format (2h): Weekly group sessions (5–8 participants), fostering shared learning, vulnerability and community. The group sessions always end up being filled with beautiful group discussions!
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Individual Format (1,5h): Weekly one-on-one sessions tailored to your unique pace and goals.
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Be aware that although the MBSR course is not therapy, it can have very strong therapeutic experiences, it is a space to share what is on your mind but not in any way a must to do so. Everyone has their own way and own pace!
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Course Outline
Week 1: Introduction to Mindfulness
Learn what mindfulness is and how it can help with stress and reactivity.
Week 2: Stress management through breathing
Discover how mindful awareness shapes your experiences, and begin to develop more flexible responses with the help of your breath.
Week 3: Awareness of the Body
Use body-oriented mindful practices to deepen body awareness and embody presence.
Week 4: Working with Stress
Recognise stress patterns and explore how mindful movement helps in responding more effectively.
Week 5: Mindful Responding vs. Reacting to Stress
Understand the difference between reaction and mindful response and learn mindful coping strategies that include self-compassion.
Week 6: Mindful Communication
Practice mindful speaking and listening to improve relationships and self-expression.
Week 7: Integrating Mindfulness into Daily Life
Explore how to maintain mindfulness in everyday activities and challenges.
Week 8: Moving Forward
Review key insights, solidify your personal practice, and develop a plan to sustain mindfulness long-term.
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