Out of stress, into calm. Out of your head, into feeling.

Immediate deceleration for stressed people: within three days to inner calm, joy and resilience in business and private life. With a strategy for everyday life.

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

Learning objectives

Participants acquire practical strategies to identify personal stressors at work early on and to deliberately train body perception as an early warning system. The goal is to increase concentration and professional capacity to act, in order to effectively prevent overload and burnout in complex everyday work.

Program & content (18 teaching units)

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

1. Understanding stress and anchoring mindfulness

Introduction & analysis: identification of personal stressors and sensitization to changes in perception.

Focus training: introduction to meditation to increase concentration.

Body as early warning system: intensive training of body awareness through body scan and breathwork as tools for immediate stress regulation.

Mental structure: introduction of a mindfulness journal to categorize 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 a morning cacao ceremony to promote emotional stability and self-care.

Physical regeneration: Qi Gong for active stress reduction and restoration of energetic balance. EFT tapping technique against stress and anxiety.

Sensory training: forest bathing with a focus on the five senses, as well as enjoyment training to foster the capacity to savor everyday life.

3. Integration, transfer & strengthening resources

Dealing with challenges: reflection and discussion on constructive ways to handle 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 your working life.

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

Methodology & framework conditions

The 18 teaching units are spread over three intensive days, beginning with morning sessions to strengthen focus from 07:30 onward and ending with evening meditation and reflection rounds.

As a mindfulness coach, meditation trainer, NLP coach and breathwork facilitator, I accompany you on this path with considerable experience, empathy and lightness.

Target group: Employees from all sectors, salaried staff, specialists and managers, and self-employed people who want to protect their mental health, sharpen their concentration and take preventive action against burnout.

No prior knowledge is required, only the wish to be open to yourself and to change.

Course location

Großlittgen, Abtei Himmerod, Germany