MBSR Course

Mindfulness-Based Stress Reduction (MBSR)

8-week Mindfulness-Based Stress Reduction Course

Learn life-long tools to improve your mental well-being & emotional resilience with an evidence-based mindfulness program. The world-renowned and scientifically supported MBSR course was created at the University of Massachusetts Medical school about 40 years ago, to apply secular mindfulness to help people with chronic stress, pain, and illness. As benefits were seen beyond these groups, generally improving well-being as reported by participants and supported by research demonstrating structural changes to the brain, it’s popularity has spread its use worldwide, to corporations, schools, hospitals, military, and even to governments. Scroll down to learn more and to read testimonials.

Convenient & Effective Learning

The MBSR course is currently taught live online via Zoom, which is an opportunity to have a meaningful, participatory, and supportive learning experience in a small group from the comfort and convenience of your own space. Scroll down to learn more and sign up for a free info session to decide if this course is right for you.

Next Course Dates: to be announced.

Wednesdays at 18.00-20.30 WEST / 19.00-21.30 CEST

+ Silent Practice Day Saturday, July 3 at 09.00-15.00 WEST / 10.00-16.00 CEST

Please sign up for my newsletter by clicking here to not miss the new course dates!

If you are interested in the 1:1 option for the course, click here.


This program might be for you if you want to:

  • Have more insight into your automatic patterns of thought, emotion and behavior and adapt to more helpful and conscious behaviours and choices
  • Learn how to better and with more flexibility handle difficult experiences, thoughts, and feelings – including workplace situations and relationships
  • Experience more joy, peace and inner stillness, and learn how you can better enjoy your busy life

This ‘gold standard’ program can result in significant physical and psychological health benefits for participants who tend to come with a wide variety of motivations and backgrounds. However, it might be especially worth considering if you struggle with the following:

  • Stress and stress-related symptoms, (preventing/recovering from burnout)
  • Chronic illness, pain, anxiety or depressive moods, (and are looking for a better quality of life)
  • Irritability, impatience, difficulty relaxing


Structure of the program:

During 8 weekly 2.5 hour group sessions in a safe and supportive environment, you will learn how mindfulness can be used to improve your relationship with stress, making you less reactive, and more equipped to take on life’s big and small challenges. The sessions are made up of:

  • guided group meditation techniques including sitting meditation, gentle stretching, and mindful gentle yoga/movement
  • engaging teachings, dialogue, and group exercises to learn how to apply mindfulness to your everyday life
  • daily home practice: 40-45 minute mindfulness meditation exercises supported by guided audio from me your teacher, easy weekly workbook exercises (5-15 min to complete) and the opportunity to discuss and get support in the following class

A note on the home practice:

Learning any new skill takes effort and repeated practice. To reach the full benefit and actually retrain your brain to better handle the stresses and challenges of everyday life, you are strongly encouraged to do the home practice at least 6/7 days a week. You’ll get out what you put in. It might sound like a lot, but you will be fully supported by me and the program. When following the entire program, research shows ACTUAL positive structural changes to your brain, changes that make you more stable and better able to handle challenges. This is in addition to the felt increases in well-being in varying degrees experienced by the participants.

Interested in what the research says? Read my blog post here. What are 8 short weeks that teach you skills you can apply for the rest of your life? Contact me with any questions or attend a free info session (scroll down for details) where I’ll give an overview and attend to any queries you may have.



There will be two free online info sessions on [new dates and times to be announced]. Attending one of them is a prerequisite for joining the 8-week course. This 75-minute session is, of course, non-binding, but gives you an opportunity to:

  • learn about the secular, scientific, evidence-based Mindfulness-Based Stress Reduction (MBSR) program that is accepted as a part of mainstream medicine and discover how it can positively change the quality of your day-to-day life
  • meet (virtually) with me, your instructor
  • experience mindfulness methods you will be learning during the program (there will be guided meditation exercises)
  • receive the intake form (personal details, motivations, health history) after the session via email and thereafter schedule a 10-15 minute call to go over your intake answers and decide if this is the right course for you at this time

Space is limited, so please book your spot by sending me a message. If you are unable to attend any of these sessions due to illness or travel, please get in contact with me to see if we can find a solution.

Course Pricing: Standard Price € 349

Course Fee Includes:

  • intake
  • 26 hours of training and class
  • workbook with theory and mindfulness exercises (PDF for online version)
  • guided audio meditations for home practice
  • certificate of completion
  • 8 weeks of professional guidance from your teacher, incl. teacher support between sessions via email
  • alumni perk: retake the course for free in the future, one previous participant spot per each course batch

Once you attend a free info session, fill out the intake form, and have a short intake call with me, you reserve your spot for the course by making the payment via iDeal, PayPal, or bank transfer. Many employers are willing to partially or fully pay for an MBSR course in order to support your well-being. It might be worth speaking with HR or your superior. I have one scholarship spot reserved which gives one participant who currently lacks the funds 50 % off the course price. If you would like to apply for this spot, please get in touch.


Program Themes:

Week 1: What is Mindfulness?

Week 2: How we perceive the World and Ourselves

Week 3: At Home in Our Own Body

Week 4: What is Stress?

Week 5: Stress: Reaction or Mindful Response

Week 6: Mindful Communication « Silent Day »

Week 7: Taking Care of Ourselves

Week 8: Mindfulness & the Rest of Our Lives

Silent Day Class

The silent day is an intensive session of mindfulness practices to help participants effectively establish the use of mindfulness in many situations in their lives and beyond the end of the 8-week program. Having established a daily mindfulness practice during the 6 weeks leading up to this day will better prepare you and maximize the benefits of this class. While the six-hour session might seem daunting, many report finding this day to be very valuable and rewarding.

General Good to Know:



As your teacher, I adhere to the official Best Practice Guidelines for Mindfulness Teachers. In addition to practicing mindfulness on a daily basis, I receive regular supervision and attend continuing professional development opportunities including week-long silent retreats, day and weekend retreats. I am an officially Qualified MBSR Mindfulness teacher through Mindful Academy Solterreno.

What am I like as a teacher? I show up with integrity, authenticity as well as compassion, and care. I’m constantly hungry to learn more to serve you better as a teacher as well as grow myself. I’m easy going, like to be real and casual, and really enjoy supporting my students on their mindfulness journey.

Coming from intense academic studies in the US, I then worked as Marketing Manager at an Artificial Intelligence company (Expertmaker, now eBay) and came to meditation and mindfulness as a way to manage stress. Blown away by the changes I experienced in my life, I eventually pursued formal training to share this with others. I feel lucky that I now get to work with something that is both near and dear to my heart while being supported by science. Click here to learn more about me.

It is important that you find a teacher that resonates with YOU. By attending a free info session for the full MBSR course you have the opportunity to get a feel for both if the course is for you, but also if my teaching style and personality suits you. See course testimonials.

I look forward to meeting you (virtually) soon!

In health,

Emma Ullvin