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Mindfulness-Based Stress Reduction Live Online Course

You feel like you are rushing through the day without a moment to catch your breath.​​

You constantly feel busy and that you can't switch off your mind.​​

You go through your days on automatic pilot, feeling tired and overwhelmed.

You focus on the past or future, but struggle to notice what's going on in the present.

Your energy and mood are often influenced by others and external circumstances.

You have heard of the benefits of meditation and you want to prioritize your well-being.

You are looking for a safe and supportive space to explore meditation.

Course Overview

Developed by Jon Kabat-Zinn in 1979 at the University of Massachusetts Medical Center, the MBSR course is the most established mindfulness course available today. The curriculum has been widely researched, showing significant health benefits for people, both on a physical and mental level.

The MBSR course is a highly experiential group program, consisting of 8 weekly sessions of approximately 2h30 and a half-day retreat, usually scheduled between session 6 and 7. In each session we will explore mindfulness through meditations, exercises, mindfulness principles and discuss how to apply it in everyday life.

What we will explore

  • What is Mindfulness and how to apply it in daily life

  • Core Mindfulness meditation principles and  practices

  • Responding vs Reacting to stress and challenges

  • How Mindfulness can help you build resilience towards stress

  • How to develop your own Mindfulness meditation practice

Theme of each session

Session 1 - What is Mindfulness? There is more right with us than wrong.

Session 2 - Perception and creative responding. How we perceive the world and ourselves.

Session 3 - Mindfulness of the Breath and the Body in Movement: There is both pleasure and power in being present.

Session 4- Learning about our Patterns of Stress Reactivity: Wherever you go, there you are.

Session 5 - Working with Stress: Mindful Responding instead of Reacting.

Session 6 - Stressful Communications

Session 7 - Lifestyle Choices: How can I best take care of myself?

Session 8 - A Mindful Life - Keeping your Mindfulness Alive

This course creates a supportive and safe environment for everyone to share their practice and experience. ​Each session will include a variety of practices, from sitting meditation, walking meditation, mindful movement, and other informal practices. There will be group discussions where there will be the option to share your personal experience of the practice.

Additional information

  • In between sessions, you will benefit the most from the course by practicing mindfulness daily. To support your home practice you will receive audio recordings for each session and a workbook. Ideally, you will aim to commit to a daily practice of 30-45 minutes.

  • The online sessions will be held on Zoom. The sessions will be live and will not be recorded.

  • The fees of the course include 8 group sessions (each approx. 2h30 hours), half-day retreat, a workbook, and audio recordings.

  • No previous experience required.

  • No results guaranteed

How to register

Select either the evening or morning course and register directly via the website. Once you are registered, I will contact you via email to share further details about the course and I will invite you to an Orientation Call before the course starts. The aim of this call is to give you additional information, and help you assess whether this course meets your current needs before finalizing registration and pay for the course.  It s important to choose the best time, also on a physical and mental level, for you to take this course. ​​​ This assessment is non-binding.  For any questions you can also send an email directly to

Course Costs & Dates

Morning Live Online Course

March 7 - April 25  2023, sessions every Tuesday 9 am to 11:30 am CET.

Retreat day on Saturday April 15, 9 am to 2 pm CET. 

May 9 - June 27  2023, sessions every Tuesday 9 am to 11:30 am CET.

Retreat day on Saturday May 17, 9 am to 2 pm CET. 

Evening Live Online Course

March 7 - April 25  2023, sessions every Tuesday 7 pm to 21:30 pm CET.

Retreat day on Sunday April 16, 9 am to 2 pm CET.

May 9 - June 27  2023, sessions every Tuesday 7 pm -  21:30 pm CET.

Retreat day on Sunday May 18, 9 am to 2 pm CET. 

Investment: 690 CHF

The fees include 20 hours of live-online group sessions, the half-day silent retreat, a workbook,  audio recordings and on-going support throughout the course.

Reductions are available if you are not able to pay the full fee (on a trust basis). 

Please note that each course will run if a minimum of 4 participants is reached. Each group will have a maximum size of 10 participants.

If you are interested in a private course (revised format) get in touch for further details. 

Get in touch to book or for any further questions


"This course planted a seed to implement mindfulness into my daily life. Being more conscious about thoughts and emotions, and choosing how to respond to them. The course gives you practical tools to live more in the moment and to release stress, not only for 8 weeks, but for a lifetime! Francesca guided this process very well, so in the end I felt comfortable to continue on my own. She has a calm and positive energy, and her guidance makes you feel safe and motivated."

Maike Heesakkers

Science-based Evidence

if you are curious to learn more about the research being done on MBSR and mindfulness, check out these useful resources from some of the leading universities:

Brown University

University of Oxford

“Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.”

Jon Kabat-Zinn 

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