MBSR English

MBSR English

MBSR Onlinekurs

Mindfulness-Based Stress Reduction

Stressbewältigung durch Achtsamkeit

Die Weltgesundheitsorganisation WHO bezeichnet Stress als die größte Bedrohung der Gesundheit des 21. Jahrhunderts

MBSR wurde von Prof. Dr. Jon Kabat-Zinn 1979 in den USA an der Universitätsklinik von Massachusetts entwickelt. Durch gezielte Lenkung von Aufmerksamkeit und durch Entwicklung, Einübung und Stabilisierung erweiterter Achtsamkeit fördert MBSR einen bewussteren Umgang mit Stress im Alltag und hilft Gesundheitsrisiken und Stresssymptome zu reduzieren.

“Du kannst die Wellen nicht stoppen, aber du kannst lernen zu surfen.” Jon Kabat-Zinn

Der Kurs ist ein 8-wöchiges Trainingsprogramm welches meditative Übungen in Ruhe und Bewegungen beinhaltet. Diese Achtsamkeitsübungen zentrieren die geistigen Aktivitäten und führen zu Stressreduktion. Meist sinkt der Blutdruck und das vegetative Nervensystem beruhigt sich.

Was sind die Vorteile eines Onlinekurses?

  • Möglichkeit der anonymen Teilnahme
  • Anpassung an die eigenen Lebensumstände
  • räumlich flexibel

Der Kurs richtet sich vor allem an Personen die…

  • beruflich oder privat viel unterwegs sind
  • körperlich eingeschränkt sind
  • weite Anreisen vermeiden wollen

Der MBSR Onlinekurs – Stressbewältigung durch Achtsamkeit wird von der Krankenkasse bis zu 100% bezuschusst.

MBSR wird inzwischen in über 240 Kliniken auf der ganzen Welt angeboten, seit 1992 auch in Deutschland. In zahlreichen Studien konnte die Wirksamkeit bei unterschiedlichen Patientengruppen nachgewiesen werden.

“Achtsamkeit ist ein aufmerksames Beobachten, ein Gewahrsein, das völlig frei von Motiven oder Wünschen ist, ein Beobachten ohne jegliche Interpretation oder Verzerrung.” Jiddu Krishnamurti

Drei Arten von formalen Übungen bilden den Kern des Programms:

  • traditionelle Sitzmeditation
  • sanfte und achtsam ausgeführte Yoga-Übungen
  • Body Scan, dabei wird der Körper mit wohlwollender Aufmerksamkeit systematisch von innen „abgetastet“

Bei allen drei Formen spielt der Atem für die Verankerung der Aufmerksamkeit in der Gegenwart eine zentrale Rolle.

Wie läuft ein MBSR Kurs ab?

  • 8 Termine á 90 Minuten (1x pro Woche)
  • Tägliche selbstständige Übungszeit von ca. 45-60 Minuten
    Hierfür stehen dir kostenlose Anleitungen zur Verfügung

Wie hoch ist deine Erstattung?

Ist deine Krankenkasse nicht dabei?

Bitte frag bei deiner Krankenkasse nach, ob sie den Kurs bezuschussen und gib uns ggf. Bescheid, damit wir sie in unser Angebot mit aufnehmen können.

Kurs-ID: KU-ST-YEV8SE

So bekommst du dein Geld von der Krankenkasse zurück:

Schritt 1

Buche einen von unseren Onlinekurse auf unserer Webseite.

Schritt 2

Schließe den gesamten Kurs innerhalb der jeweils vorgegebenen Zeit ab (beim MBSR-Kurs sind dies z.B. 15 Wochen).

Schritt 3

Lade dir nach Beendigung aller Einheiten die Teilnahmebescheinigung für die Krankenkasse direkt auf unserer Webseite herunter.

Schritt 4

Reiche diese Teilnahmebescheinigung bei deiner Krankenkasse ein und du bekommst bis zu 100% von deiner Krankenkasse bezuschusst.*

*Bitte kläre vorab mit deiner Krankasse ab, wie viel und ob sie den Kurs bezuschussen. Das kann je nach Krankenkasse variieren und wird nur von Deutschen Krankenkassen unterstützt. Angaben ohne Gewähr.

No, unfortunately the MBSR online course offered here is not suitable for this. After consultation with the MBSR/MBCT association, only live taught MBSR presence courses or live taught MBSR online courses are recognised. As the MBSR online course of Mindful Minds Management GmbH is nevertheless a pure self-learning programme, it is unfortunately not recognised.

The MBSR online course is certified by the Central Prevention Testing Centre. It is therefore subsidised up to 100% by German health insurance companies. You can find out the exact amount of the subsidy from your health insurance or in our health insurance search. 

Health insurance search

In order to receive the health insurance subsidy, you first complete the entire course within the given time frame (e.g. 12 weeks for the MBSR course). After completing all units, you can download a certificate of participation directly from our website. After filling in your details, submit this certificate to your health insurance company and you will immediately receive the subsidy.

Our courses are suitable for anyone who is interested in the topic of mindfulness and meditation and wants to integrate meditative exercises into their everyday life to reduce stress and improve their general state of health. Especially people who are exposed to constant stress, for example due to work or studies, can learn through the units to counteract negative stress and experience more peace and serenity. 

To work with a mobile phone, laptop or computer, you should have some basic knowledge of how they work.

 

We would like to point out that the course is not a substitute for medical or psychotherapeutic treatment for people who are currently suffering from a mental illness that requires treatment. It can be taken in consultation with the doctor or psychotherapist in charge, but should not replace therapy.

As this is a self-study course, you can start the course at any time after booking. The course is designed in such a way that it has no fixed dates and can be worked through completely independently and at any time. The units cover a period of 8 weeks, but you have a total of 12 weeks to complete the course. 

 

Each week contains several units with different exercises and theoretical background knowledge on the topic of that week. Once you have completed all the units, the next week will be unlocked after 7 days. 

You will need an average of 90 minutes to complete the weekly chapters. I recommend that you set aside one day a week to spend this time working through the course. The exercises in the handbook are free for you to do as you wish. They are not compulsory, but serve to consolidate what you have learned. For example, you can practise for 15 minutes after getting up and another 30 minutes before going to bed.

No. You can download the workbook and read it over and over again. You have access to the audios for 15 weeks. So you can listen to the exercises for 7 weeks longer. If you want to listen to the audios for longer, you can buy them for 35 € after the course. If you are interested, just send us an email.

Of course you need a laptop/mobile phone/computer etc.. A working internet connection is also a prerequisite.

 

You do not need any special yoga mats, meditation cushions or similar for the exercises. You can do each exercise without any additional equipment.

 

If you would like to make the practice a little more comfortable, you can prepare the following things for the mindfulness exercises:

  1. comfortable clothing
  2. a soft mat (e.g. a sports mat or a carpet)
  3. a small cushion on which you can sit upright and comfortably
  4. a blanket if you get cold during an exercise
  5. pen and paper, if you prefer “real” notes to digital ones.

The MBSR online course offers you the opportunity to integrate mindfulness practices into your everyday life for 8 weeks. The self-learning programme helps you to reduce stress and to develop a more conscious approach to mental and physical stress. In this way, you can counteract negative stress. 

 

The content of the units includes self-regulation, (body) perception, stress, mindful communication and self-care.  

Frequently Asked Questions

No, unfortunately the MBSR online course offered here is not suitable for this. After consultation with the MBSR/MBCT association, only live taught MBSR presence courses or live taught MBSR online courses are recognised. As the MBSR online course of Mindful Minds Management GmbH is nevertheless a pure self-learning programme, it is unfortunately not recognised.

The MBSR online course is certified by the Central Prevention Testing Centre. It is therefore subsidised up to 100% by German health insurance companies. You can find out the exact amount of the subsidy from your health insurance or in our health insurance search. 

Health insurance search

In order to receive the health insurance subsidy, you first complete the entire course within the given time frame (e.g. 12 weeks for the MBSR course). After completing all units, you can download a certificate of participation directly from our website. After filling in your details, submit this certificate to your health insurance company and you will immediately receive the subsidy.

Our courses are suitable for anyone who is interested in the topic of mindfulness and meditation and wants to integrate meditative exercises into their everyday life to reduce stress and improve their general state of health. Especially people who are exposed to constant stress, for example due to work or studies, can learn through the units to counteract negative stress and experience more peace and serenity. 

To work with a mobile phone, laptop or computer, you should have some basic knowledge of how they work.

 

We would like to point out that the course is not a substitute for medical or psychotherapeutic treatment for people who are currently suffering from a mental illness that requires treatment. It can be taken in consultation with the doctor or psychotherapist in charge, but should not replace therapy.

As this is a self-study course, you can start the course at any time after booking. The course is designed in such a way that it has no fixed dates and can be worked through completely independently and at any time. The units cover a period of 8 weeks, but you have a total of 12 weeks to complete the course. 

 

Each week contains several units with different exercises and theoretical background knowledge on the topic of that week. Once you have completed all the units, the next week will be unlocked after 7 days. 

You will need an average of 90 minutes to complete the weekly chapters. I recommend that you set aside one day a week to spend this time working through the course. The exercises in the handbook are free for you to do as you wish. They are not compulsory, but serve to consolidate what you have learned. For example, you can practise for 15 minutes after getting up and another 30 minutes before going to bed.

No. You can download the workbook and read it over and over again. You have access to the audios for 15 weeks. So you can listen to the exercises for 7 weeks longer. If you want to listen to the audios for longer, you can buy them for 35 € after the course. If you are interested, just send us an email.

Of course you need a laptop/mobile phone/computer etc.. A working internet connection is also a prerequisite.

 

You do not need any special yoga mats, meditation cushions or similar for the exercises. You can do each exercise without any additional equipment.

 

If you would like to make the practice a little more comfortable, you can prepare the following things for the mindfulness exercises:

  1. comfortable clothing
  2. a soft mat (e.g. a sports mat or a carpet)
  3. a small cushion on which you can sit upright and comfortably
  4. a blanket if you get cold during an exercise
  5. pen and paper, if you prefer "real" notes to digital ones.

The MBSR online course offers you the opportunity to integrate mindfulness practices into your everyday life for 8 weeks. The self-learning programme helps you to reduce stress and to develop a more conscious approach to mental and physical stress. In this way, you can counteract negative stress. 

 

The content of the units includes self-regulation, (body) perception, stress, mindful communication and self-care.  

*Bitte kläre vorab mit deiner Krankasse ab, wie viel und ob sie den Kurs bezuschussen. Das kann je nach Krankenkasse variieren. Angaben ohne Gewähr.