Mindfulness-Based Stress Reduction

Living with more awareness

Mindfulness-Based-Stress Reduction (MBSR) combines meditation and awareness techniques with neurological research findings on stress. Companies can use the scientifically-evaluated MSBR-Training methods to prevent stress-related employee illness. MBSR supports employees in coping with workplace stress, aids their concentration and helps them stay in a peaceful state of mind.

MBSR Training was developed by Jon Kabat-Zinn in the late 1970s. The method has been successfully applied since then to help patients deal with stress and chronic pain.

Tick-tock Tick-tock Tick-tock

We experience constant time pressure in our professional and private lives, trying to accomplish ever more tasks, unable to turn off our racing minds. All of this heightens our inner tension.

A constant high level of stress reduces employees’ ability to concentrate and perform and can damage their physical and mental health.

All of this leads to reduced employee effectiveness and efficiency and can cause an irritable atmosphere in the workplace or even an increased rate of employee illness. In the worst case, stress leads to loss of employees as a result of depression or burnout.

It is not always possible to change the outer circumstances;
however, it is always possible to change the way we react to them.

Coping with Stress in the Company / Workplace

Companies can choose from many courses on Time-, Conflict- or Stress-Management which appear to offer a solution to the problems of daily stress and the accompanying negative effects.

Such measures are usually directed to optimising some processes, in whatever form. At the risk of exaggerating, one could say they consist of a kind of negotiation with whatever factors are causing the stress. These methods offer no long-term solution, though, and they can hardly resolve the real problem, which is to find the cause of each individual’s stress.

Stress cannot be measured. Every person reacts highly-indivudually to the stimuli sent by the environment. Outer conditions are not always changeable; however, it is always possible to change the way in which we react to them.

That also goes for self-induced stress. We cause much of our problems, fears and worries by projecting our thoughts into the future or the past. But our thoughts are not an actual picture of reality. Instead, they are a mirror of our momentary mood.

The point of MBSR is to reach a new fundamental attitude. The goal is a life led consciously, which results in a more positive professional and private life.


MSBR combines meditation, awareness and yoga. The systematically planned training program is directed entirely towards each individual participant and their experience of and acquaintance with themselves. The exercises are above all designed to develop awareness and the ability to purposefully direct the attention.

How does MSBR work?

MSBR reveals how one can remain in the present moment / concentrate on the present, become aware of one’s self and recognise how and when pressure becomes stress and what the possibilities are to deal with it effectively.

Regular practice promotes the ability to relax, and leads to more clarity, concentration and inner peace.


Directed concentration on the body (bodyscan)
Concentration on movements while standing and reclined (yoga)
Peaceful meditation
Meditation in movement

Target Audience

Mindfulness Worx MBSR-Training can benefit all employees in a company, regardless of hierarchical structures or professional competencies.

Classic MBSR-Training

Our MBSR-Training is based on the classic MBSR curriculum.

The course lasts 8 weeks, with one 2,5 hour Training per week and one „Day of Awareness“ lasting 5-6 hours which is scheduled between the sixth and seventh weeks.

In addition to the weekly joint practice hours, participants are given training assignments to do at home, which require about 30-45 minutes daily.

Further MBSR-Training

Mindfulness-Worx also offers Coaching and individual training particularly for senior management. Each appointment requires 1,5 to 2 hours.

Are you interested?

We would be happy to speak with you about how we can help you and your company.

How mindful are you?

A simple practice to arrive in the moment

The practice with the raisins is simple and effective at the same time. Here we focus our attention on a raisin using our different sensory organs.

The exercise with the raisins is the first exercise in an MBSR training course. It helps us to understand how we perceive the world and how the mind works.

In this exercise we try to be fully present as we focus our attention with one of our sensory organs.

Here we can see how fascinating it is to stay fully present while only doing one thing at a time. At the same time, we can notice how difficult it is to stay present since our mind is not really used to it.

We are used to constantly judge, evaluate and interpret our experiences and the outcome depends very much on our current mental state.
Our consciousness has the tendency to either project into the future or recall memories from the past.

This might lead to unwanted consequences like continuous planning, failing to find rest or to view everything tainted screen of past experiences. We tend to fall back onto familiar patterns and start to react on autopilot-mode again.

In exploring the raisins, we can recognise in a very simple and profound way that we can break these old mechanisms.

deliberately observing

deliberately perceiving

deliberately smelling

deliberately hearing

MBSR Training Proposals

Training: for companies, teams and management
Group size: 5 to 10 participants
Course language: English and German
Course location: Inhouse or in the Mindfulness Worx facility

Training Goals

MBSR gives you tools to prevent and cope with stress and physical and psychological pain. It enhances the ability to focus and concentrate and leads to a higher level of inner peace.

Classical Training

– Training over a period of eight weeks
– One training unit per week for about 2.5 hours

Coaching and Individual Training

– Especially for executive management
– mindfulness training adjusted to your particular needs
– flexible scheduling
– .5 to 2 hours per appointment

Workshops on Mindfulness

– as agreed upon