Mindfulness-Based Stress Reduction
What is MBSR?
Developed in 1979 by Jon Kabat-Zinn at the University of Massachusetts, MBSR is one of the most researched mindfulness programs in the world. Originally created for people living with chronic illness and pain, it's now practiced across medical, psychological, and educational settings worldwide.
This is not a quick stress-relief technique. It's a systematic eight-week training in attention, awareness, and how you relate to your own experience
Who Is This Course For?
You might find this course useful if you:
Experience ongoing stress or a constant sense of inner pressure
Notice patterns of overthinking, worry, or reactivity you can't seem to shake
Live with chronic pain or health-related challenges
Feel emotionally overwhelmed more often than you'd like
Want to build a steady mindfulness practice and don't know where to start
Are going through a significant change or transition
No prior meditation experience needed. What it does require is a genuine willingness to show up and practice consistently over eight weeks — about 30 to 45 minutes a day at home, on top of the weekly sessions.
How the program works?
The emphasis is on learning by doing. Rather than talking about mindfulness conceptually, we practice it directly — through guided meditation, mindful movement, and honest group conversation about what actually comes up.
Over the eight weeks you gradually develop the capacity to:
Recognize stress patterns as they arise, before they take over
Notice the difference between reacting automatically and choosing how to respond
Become more aware of body sensations, thoughts, and emotions as they happen
Stay present, or return to the present, in difficult moments"
Course Structure
The program includes:
8 weekly sessions of 2.5 hours each. (A total of 26 hours including the retreat day)
One all-day silent retreat between weeks 6 and 7
Recorded guided practices: body scan, sitting meditation, and gentle mindful movement
A course handbook with background and exercises to support home practices
Group dialogue and reflection each week
Daily home practice of about 30–45 minutes
Maximum of 10 participants per cohort.
Research and Effects
MBSR is one of the most researched mindfulness programs in the world. Four decades of studies suggest that regular practice may support:
Reduced symptoms of anxiety and depression
Improved emotional regulation and resilience
Better sleep quality
Greater body awareness
Reduction in chronic pain symptoms
A few things worth saying clearly: this course is not therapy, and it's not a substitute for medical or psychological treatment. It can complement existing care, but if you're currently in a mental health crisis or under active psychiatric treatment, please talk to your provider before enrolling.
Upcoming Cohorts
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Upcoming Cohorts *
All cohorts follow the same full MBSR program. Language and schedule vary per cohort. Price is the same across all.
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350–450 €
Sliding scale
350–450 €
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Before you register
Registration includes a brief introductory conversation — about 20 minutes by phone or video. It's a chance for you to ask questions and for me to make sure the timing and format make sense for where you are right now.
If you'd like to be notified when a cohort opens, join the interest list and I'll be in touch as soon as dates are confirmed.
Join the interest list