In a working world shaped by constant availability, high complexity and time pressure, the ability to self-regulate becomes a central key qualification. This seminar offers you a well-founded retreat within the protected setting of a monastery, where you learn cognitive and mindfulness-based methods for stress management and sustainably strengthen your psychological resilience.

The Learning Objective

Participants acquire practical strategies to identify personal work-related stressors early and to train body perception in a targeted way as an early warning system. The goal is to increase the ability to concentrate and professional capacity to act, in order to effectively prevent overload and burnout in complex everyday working life.

Program & Content (18 teaching units)

The course is methodically diverse and combines theory, guided exercises and reflection:

1. Understanding stress and anchoring mindfulness

Start & analysis: Identification of personal stressors and sensitization to changes in perception.

Focus training: Introduction to object meditation to increase concentration.

The body as an early warning system: Intensive training of body perception through body scan and breathwork as tools for immediate stress regulation.

Mental structure: Introduction of a mindfulness journal for categorizing thought patterns.

2. Focus, concentration & emotional stability

Resources in nature: Mindful walking and perception exercises outdoors to consciously recognize, accept and anchor changes.

Empathy & resilience: Metta meditation and cacao ceremony to promote emotional stability and self-care.

Physical regeneration: Qi Gong for active stress reduction and restoration of energetic balance.

Sensory training: Forest bathing with a focus on the five senses, as well as enjoyment training to promote the capacity for enjoyment in everyday life.

3. Integration, transfer & strengthening resources

Dealing with challenges: Reflection and discussion on the constructive handling of difficult feelings at work.

Sustainable transfer: Development of an individual 7-day plan in individual and partner work for the direct integration of the methods into everyday working life.

Closing & consolidation: Closing meditation and discussion of the long-term sustainability of the learned resilience strategies.

Methodology & framework conditions

The seminar uses the monastic environment (meditation room, nature) as a supportive factor for the learning process. The 18 teaching units are spread over three intensive days, beginning with morning sessions to strengthen focus from 07:30 onwards through to evening reflection rounds.

Target group: Employees and self-employed persons who want to protect their mental health, sharpen their concentration and take preventive action against burnout.

Course location

Koblenz, Kloster Arenberg, Germany