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MBSR Onlinekurs - Stressbewältigung durch Achtsamkeit (engl.)

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  1. WOCHE 1

    Welcome and Introduction
    1 Test
  2. Exercise: "Mindful Eating" (Raisin Exercise)
  3. Theory-Input: What is MBSR?
  4. My wishes and expectations for the course
  5. Text for better understanding of stress management
  6. My burdens in everyday life
  7. Exercise: "Body Scan"
  8. Download and exercise suggestions
  9. Quiz about contents of the first week
    1 Test
  10. WOCHE 2
    1 Test
  11. Exercise: "Walking Meditation"
  12. Reflection of the exercise proposals
  13. Exercise: "9-point exercise"
  14. Example solution of the "9-point exercise"
  15. Theory input: The autopilot
  16. Mental coping strategies
  17. Exercise: "13-Minutes Sitting Meditation"
  18. Download and exercise suggestions
  19. Quiz about contents of the second week
    1 Test
  20. WOCHE 3
    1 Test
  21. Exercise: "Listening meditation"
  22. Reflection of the exercise proposals
  23. Reflection of the perception exercise "Documentation of pleasant events"
  24. Exercise: "Lemon exercise"
  25. Theory input: Being at home in the body
  26. Exercise: "Mindful Body Exercise"
  27. Download and exercise suggestions
  28. Quiz about contents of the third week
    1 Test
  29. WOCHE 4
    1 Test
  30. Reflection of the exercise proposals
  31. Reflection: "Documentation of unpleasant events"
  32. Theory input: What is stress and how does it work?
  33. Self-reflection exercise: "How stressed am I?"
    1 Test
  34. My stress experiences
  35. Mindfulness in the workplace
  36. Exercise: "23-Minute Sitting Meditation"
  37. Download and exercise suggestions
  38. Quiz about contents of the fourth week
    1 Test
  39. WOCHE 5
    1 Test
  40. Reflection of the exercise proposals
  41. Theory Input: Stress Exacerbating Thoughts
  42. My stress intensifiers
  43. Note on the course half-time
  44. Exercise: "42-Minute Sitting Meditation
  45. Download and exercise suggestions
  46. Quiz on contents of the fifth week
    1 Test
  47. WOCHE 6
    1 Test
  48. Reflection of the exercise proposals
  49. Exercise: "Enabling and hindering feelings" including reflection
  50. Conducive attitudes
  51. Theory Input: Mindful and Nonviolent Communication
  52. Exercise: "Mindful communication" with reflection of the exercise "Observation and documentation of difficult communication in everyday life"
  53. Reflection: "Mindful Communication"
  54. Setting boundaries
  55. Presentation "Day of Mindfulness" (in silence)
  56. Download and exercise suggestions
  57. Quiz about contents of the sixth week
    1 Test
  58. WOCHE 7
    1 Test
  59. Exercise: "Loving kindness"
  60. Reflection of the exercise proposals
  61. Theory input: Self-care
  62. Reflection: "Self-care in personal everyday life".
  63. Exercise: "Breathing Space"
  64. Set priorities
  65. Compassion Exercise: "Temple of Healing"
  66. Download and exercise suggestions
  67. Quiz on contents of the seventh week
    1 Test
  68. WOCHE 8
    1 Test
  69. Exercise: "Body Scan while standing"
  70. Theory input: Mindful eating
  71. Reflection on the exercise suggestions and motivation for the future
  72. My new plan of action
  73. Review
  74. Outlook
  75. Download and exercise suggestions
  76. Quiz about contents of the course
    1 Test
  77. Farewell
Einheit 1 von 77
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Welcome and Introduction

Hello and welcome to your MBSR course! My name is Günter. I am a certified MBSR coach and currently a mindfulness instructor at the University of Applied Sciences in Munich. Over the next eight weeks, we will dive into the world of mindfulness-based stress reduction together. 

I want to thank you for choosing our online course. But you can also say thank you to yourself! And that’s for doing something good for yourself. So let’s get right into it!

We’ll start with an exercise called Minute of Silence.

Before you can really start and begin with the exercises, I have the most important information about the process for you.

The “MBSR Online Course” consists of eight weekly sessions of 90 minutes each. This means that you will have one and a half hours of guided practice time per session. This consists of practical mindfulness exercises, theoretical input and a quiz on the content, as well as your current stress levels. Upon completion of one session, you will be given access to the next week’s session. This keeps your focus on your tasks in the here and now, so you don’t have to worry prematurely about later content. However, the units you have already completed will of course still be available to you. In addition to the 90 minutes per week, we recommend that you do one of the key exercises each day in the form of suggested exercises. You will reflect on the suggested exercises the following week. You will learn the exercises in the corresponding audios and videos, so that you can practice them flexibly between the weekly units. These open modules and the free writing you will learn through the exercise suggestions will help you integrate mindfulness into your daily life beyond the end of the course. We also want to make the course as enjoyable and educational for you as possible with the mix of guided practice assignments and interactive quizzes. Our goal is to teach you mindfulness and its benefits in a way that is understandable and practical, so that you can incorporate it into your daily life and self-regulate it over the long term. You can thus learn that everything you feel is okay, but you have the power and support to change something should you feel the need to do so. You are not forced to make any changes or do any work here, but should do what feels right and healthy for you. If you get stuck and need help, feel free to check out the FAQs in the support section. If that doesn’t help you, you can always reach me via the contact form below the FAQs. You can also use the form for technical questions.

Important: Complete the course within 15 weeks, after that you will no longer have access to it.


Now that everything important has been clarified, let’s finally get started and I can tell you something about the term “mindfulness”: Mindfulness was originally an ancient Buddhist concept. Today, the term is defined as “intense attention” or “presence of mind.” One focuses one’s attention on the present moment – in a way that is both open and accepting.

This includes noticing thoughts, sensations, emotions, bodily processes, and generally everything that is happening instantaneously. However, we merely perceive without falling into a familiar pattern:
Namely, valuing. All that is perceived is simply allowed to be there. And if you notice that you sometimes divide things into “good and bad”, then that is also okay! Relax and free yourself from the idea that everything has to work perfectly.

Everyone can learn to perceive the present in an accepting and non-judgmental way and use it for themselves. This state can help you to get to know yourself, your thoughts and feelings better and to reduce stress.

And how do we do that? I would like to give you an overview of how the course is structured. Each week you will do one session. On which day is up to you. In each session we will learn different exercises and get to know important content. We will learn more about what stress actually is, how it works and how we can counter it with mindfulness. It will be especially important to apply the knowledge you have learned to your everyday life and to integrate the exercises into your daily life.

Therefore, between the course units, I invite you to do one of the exercises we learned together every day. Because it’s true: according to many studies, MBSR helps to reduce stress and increase well-being. The more regularly you practice, the greater the positive effect. Your own commitment is needed here. Do something good for yourself and try to do an exercise every day.

Of course, you don’t have to practice alone! For each exercise you will find a tutorial as an audio file. Just click and we’ll do the rest together!

Is there anything I should be aware of when practicing?

Before we get started, I’d like to give you a few tips along the way:

  1. Sometimes intense emotions can come up during exercises. If you feel uncomfortable with this, you can always interrupt the exercise. Therefore, always listen to your inner self and your personal needs in the course units and during exercises. By the way, this is also a good tip for the entire duration of the course – and also for the time afterwards!
  2. Be good to yourself! Self-care is the keyword here. Look after yourself and consciously do something good for yourself. This can be restful sleep, a delicious meal, a long walk or something completely individual. You know yourself best here!
  3. At this point I’ll say it again because it’s so important: for your own sake, do an exercise as “homework” every day if possible. There may be some internal resistance as you progress through the course. It is part of the learning process to learn to deal with this resistance and to meet it in a friendly way.

Before we really start, you can now answer a few questions about your current emotional state and stress level. This will be repeated at the beginning of each week.


I am happy that we will dive into the world of mindfulness together for the next 8 weeks and I wish you a lot of fun with today’s first course session!

*Bitte kläre vorab mit deiner Krankasse ab, wie viel und ob sie den Kurs bezuschussen. Das kann je nach Krankenkasse variieren. Angaben ohne Gewähr.