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KK – MBSR Onlinekurs – Stressbewältigung durch Achtsamkeit (engl.)
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WOCHE 1
Welcome and Introduction1 Quiz -
Exercise: “Mindful Eating” (Raisin Exercise)
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Theory-Input: What is MBSR?
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My wishes and expectations for the course
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Text for better understanding of stress management
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My burdens in everyday life
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Exercise: “Body Scan”
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Download and exercise suggestions
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Quiz about contents of the first week1 Quiz
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WOCHE 2Welcome!1 Quiz
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Exercise: “Walking Meditation”
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Reflection of the exercise proposals
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Exercise: “9-point exercise”
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Example solution of the “9-point exercise”
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Theory input: The autopilot
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Mental coping strategies
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Exercise: “13-Minutes Sitting Meditation”
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Download and exercise suggestions
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Quiz about contents of the second week1 Quiz
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WOCHE 3Welcome!1 Quiz
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Exercise: “Listening meditation”
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Reflection of the exercise proposals
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Reflection of the perception exercise “Documentation of pleasant events”
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Exercise: “Lemon exercise”
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Theory input: Being at home in the body
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Exercise: “Mindful Body Exercise”
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Download and exercise suggestions
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Quiz about contents of the third week1 Quiz
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WOCHE 4Welcome!1 Quiz
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Reflection of the exercise proposals
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Reflection: “Documentation of unpleasant events”
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Theory input: What is stress and how does it work?
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Self-reflection exercise: “How stressed am I?”
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My stress experiences
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Mindfulness in the workplace
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Exercise: “23-Minute Sitting Meditation”
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Download and exercise suggestions
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Quiz about contents of the fourth week1 Quiz
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WOCHE 5Welcome!1 Quiz
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Reflection of the exercise proposals
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Theory Input: Stress Exacerbating Thoughts
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My stress intensifiers
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Note on the course half-time
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Exercise: “42-Minute Sitting Meditation”
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Download and exercise suggestions
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Quiz on contents of the fifth week1 Quiz
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WOCHE 6Welcome!1 Quiz
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Reflection of the exercise proposals
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Exercise: “Enabling and hindering feelings” including reflection
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Conducive attitudes
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Theory Input: Mindful and Nonviolent Communication
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Exercise: “Mindful communication” with reflection of the exercise “Observation and documentation of difficult communication in everyday life”
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Reflection: “Mindful Communication”
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Setting boundaries
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Presentation “Day of Mindfulness” (in silence)
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Download and exercise suggestions
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Quiz about contents of the sixth week1 Quiz
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WOCHE 7Welcome!1 Quiz
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Exercise: “Loving kindness”
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Reflection of the exercise proposals
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Theory input: Self-care
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Reflection: “Self-care in personal everyday life”.
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Exercise: “Breathing Space”
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Set priorities
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Compassion Exercise: “Temple of Healing”
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Download and exercise suggestions
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Quiz on contents of the seventh week1 Quiz
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WOCHE 8Welcome!1 Quiz
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Exercise: “Body Scan while standing”
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Theory input: Mindful eating
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Reflection on the exercise suggestions and motivation for the future
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My new plan of action
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Review
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Outlook
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Download and exercise suggestions
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Quiz about contents of the course1 Quiz
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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?
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Frage 2 of 3
2. Frage
What is your stress level?
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Frage 3 of 3
3. Frage
How much time do you currently devote to mindfulness in your life?