Structures & Processes
MINDFULNESS-BASED STRESS MANAGEMENT (MBSR) FOR INDIVIDUALS AND TEAMS
In an effective and scientific 8-week training, you or your employees will learn in a practical and individual way how to better deal with stress and improve your or your employees’ general well-being.
What is MBSR?
MBSR (Mindfulness-based Stress Reduction) is one of the best researched and most effective stress management programs of our time. The 8-week training combines the findings of modern stress research and neuromedicine with traditional forms of meditation and offers exercises that can be effectively and pragmatically integrated into everyday (work) life.
MBSR programs have been around for more than three decades. Well over 1,000 scientific studies impressively demonstrate the effectiveness of mindfulness on the psychological and physical well-being of course participants.
The goal of the course is to cultivate a mindful attitude in private as well as professional everyday life. Mindfulness enables better handling of stress and also contributes to higher quality of life, performance and resilience as well as personal development.
How does MBSR work?
MBSR trains the ability to improve body and self-awareness. In this way, participants learn step by step to recognize how the body, thoughts and feelings influence each other and how they can interrupt and change their automatic stress reactions.
The basis of MBSR is formed by formal exercises such as body awareness in bodyscan, sitting or walking meditation and yoga. In each course meeting, different exercises are tried out, which are deepened at home through audio instructions.
The second pillar is mindfulness integrated into everyday life through informal exercises, such as a week of mindful eating or a diary of pleasant experiences.
In addition, there is also cognitive input, about the focus topics. In each course unit, these highlight aspects that build on each other, e.g. on perception, stress physiology, mindful handling of stress or self-care.
What can MBSr achieve?
In addition to helping us better manage stress, this course can mark the start of a whole new way of living.
As mindful observers of what we are doing at any given moment, we can manage our tasks with more composure, perseverance and clear-sightedness. Consciously directing our attention to the moment at hand protects us from overreacting, being overwhelmed and stressed, and promotes cooperation with others.
The following significant effects can be triggered by an 8-week MBSR program:
- Better ability to relax
- Increased attention and concentration
- Better perception of one’s own body and its signals and thus better health-promoting behavior
- Better perception of thoughts and musings and thus the ability to deal with them differently
- Lowering of blood pressure and improvement of the immune system
- Improving the quality of sleep
- More mindful eating and drinking
- Preventive effect for depression, burn-out and other mental illnesses
- Subjective increase in quality of life
How does a course work?
If you decide to take the course after a free information session, the training takes place once a week at the same time. The course lasts 2.5 hours and consists of theoretical input on different focus topics, practical sessions and space to share individual experiences in the course and in everyday life.
After half of the course time, there is the opportunity to deepen what has been learned in an approx. 6-hour session on a day of mindfulness on the weekend.
- Type: Virtual or on-site
- Duration: 8 weeks á 2,5 hours plus 1 “Day of Mindfulness” á 6 hours
- Costs: 500,- net per person with min. 5 participants
- Language: German
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