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KK – MBSR Onlinekurs – Stressbewältigung durch Achtsamkeit (engl.)
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- WOCHE 1Welcome and Introduction1 Quiz
- Exercise: “Mindful Eating” (Raisin Exercise)
- Theory-Input: What is MBSR?
- My wishes and expectations for the course
- Text for better understanding of stress management
- My burdens in everyday life
- Exercise: “Body Scan”
- Download and exercise suggestions
- Quiz about contents of the first week1 Quiz
- WOCHE 2Welcome!1 Quiz
- Exercise: “Walking Meditation”
- Reflection of the exercise proposals
- Exercise: “9-point exercise”
- Example solution of the “9-point exercise”
- Theory input: The autopilot
- Mental coping strategies
- Exercise: “13-Minutes Sitting Meditation”
- Download and exercise suggestions
- Quiz about contents of the second week1 Quiz
- WOCHE 3Welcome!1 Quiz
- Exercise: “Listening meditation”
- Reflection of the exercise proposals
- Reflection of the perception exercise “Documentation of pleasant events”
- Exercise: “Lemon exercise”
- Theory input: Being at home in the body
- Exercise: “Mindful Body Exercise”
- Download and exercise suggestions
- Quiz about contents of the third week1 Quiz
- WOCHE 4Welcome!1 Quiz
- Reflection of the exercise proposals
- Reflection: “Documentation of unpleasant events”
- Theory input: What is stress and how does it work?
- Self-reflection exercise: “How stressed am I?”
- My stress experiences
- Mindfulness in the workplace
- Exercise: “23-Minute Sitting Meditation”
- Download and exercise suggestions
- Quiz about contents of the fourth week1 Quiz
- WOCHE 5Welcome!1 Quiz
- Reflection of the exercise proposals
- Theory Input: Stress Exacerbating Thoughts
- My stress intensifiers
- Note on the course half-time
- Exercise: “42-Minute Sitting Meditation”
- Download and exercise suggestions
- Quiz on contents of the fifth week1 Quiz
- WOCHE 6Welcome!1 Quiz
- Reflection of the exercise proposals
- Exercise: “Enabling and hindering feelings” including reflection
- Conducive attitudes
- Theory Input: Mindful and Nonviolent Communication
- Exercise: “Mindful communication” with reflection of the exercise “Observation and documentation of difficult communication in everyday life”
- Reflection: “Mindful Communication”
- Setting boundaries
- Presentation “Day of Mindfulness” (in silence)
- Download and exercise suggestions
- Quiz about contents of the sixth week1 Quiz
- WOCHE 7Welcome!1 Quiz
- Exercise: “Loving kindness”
- Reflection of the exercise proposals
- Theory input: Self-care
- Reflection: “Self-care in personal everyday life”.
- Exercise: “Breathing Space”
- Set priorities
- Compassion Exercise: “Temple of Healing”
- Download and exercise suggestions
- Quiz on contents of the seventh week1 Quiz
- WOCHE 8Welcome!1 Quiz
- Exercise: “Body Scan while standing”
- Theory input: Mindful eating
- Reflection on the exercise suggestions and motivation for the future
- My new plan of action
- Review
- Outlook
- Download and exercise suggestions
- Quiz about contents of the course1 Quiz
- Farewell
Your well-being is close to my heart, so I would like to ask you some questions about how you are feeling. Don’t worry too much, there are no right or wrong answers! Thank you and I hope you enjoy the course session.
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- Frage 1 of 3
1. Frage
How is your sleeping pattern?
- Frage 2 of 3
2. Frage
What is your stress level?
- Frage 3 of 3
3. Frage
How much time do you currently devote to mindfulness in your life?