mindfulness training

Better balance with mindfulness

Experience mindfulness not just as a practice, but as a way of life—one that empowers you to navigate challenges with clarity, compassion and resilience.

My programs are all based on live sessions, thoughtfully designed to offer a blend of practice and education. Choose from the program level and intensity according to your needs and availability.

Look here for my corporate business programs “Mindfulness at Work”…

Introduction

Welcome to a space of mindful living. I’m Sebastian, a certified mindfulness teacher dedicated to helping individuals and small groups rediscover balance and embrace the present moment.

Whether you’re just beginning your journey or looking to deepen your practice, my trainings are a supportive path toward cultivating awareness, reducing stress, and enhancing your overall well-being.

General Benefits

• Being Present: Cultivate a sense of aliveness by fully engaging with each moment.
• Improved Relationships: Enhance connection with yourself and others through self-awareness and kindness.
• Enhanced Focus: Develop better concentration, attention, and memory.
• Healthier Habits: Support positive lifestyle changes while reinforcing your immune system.
• Emotional Resilience: Manage difficult emotions skillfully, reducing the risk of depression and anxiety relapses.

With simple routines, mindfulness becomes a tool that not only alleviates stress but also enriches every facet of personal and professional life.

Solid foundations

My evidence-based approach ensures that your journey is grounded in both scientific research and practical application.

The techniques used in the program are the result of decades of study and practice, designed to help you break free from habitual thought patterns and fully engage with life.

Credentials and Experience

My training and experience empower me to offer you a well-rounded, authentic pathway to mindfulness. I am committed to full-fidelity mindfulness training, ensuring that every session reflects the highest standards of practice.

I have trained with the renowned scholars Professor Mark Williams (Oxford University) and Professor Zindel Segal (University of Toronto), whose insights have profoundly shaped my approach.

Getting into it

The flexible format of my programs ensures that whether you choose individual training or join a small private group, your journey into mindfulness is tailored to your needs.

Find a nurturing environment where mindfulness becomes an accessible, integral part of your daily routine.

Level 1 – Outline

Awareness and Automatic Pilot

Welcome to start your mindfulness journey. This part explores what it means to be truly present and bring our attention to the moment. We’ll start with basic mindfulness practices and gradually move to more focused awareness of our body and movement.

• Learn and/or be reminded of the basics of mindfulness, focusing on the breath, and practicing short meditations.

Living in Our Heads

Next up, we’ll dive into the patterns of our minds. Recognizing habitual thought patterns helps us understand how our minds often operate on autopilot. This week is about cultivating awareness of thoughts and staying present.

• Identify and observe negative thought patterns without judgment.

Gathering the Scattered Mind

This part is about strengthening our focus and attention. By honing our ability to concentrate on breath, body, and external sounds, we gather our scattered thoughts. This week also equips us to handle difficulties with kindness.

• Focus on breath and body to develop concentration.

Recognizing Aversion and Reactivity

Here, we’ll look at how we react to aversion and discomfort. By recognizing our tendencies to avoid certain experiences, we can approach them with mindfulness and compassion. Let’s reflect on our progress and set intentions for continued practice.

• Seeing Negativity with gentle attention / Using “Breathing spaces” as skilful response

Level 2 – Outline

Exploring Acceptance and Allowing 

Here we’ll focus on accepting and allowing experiences to unfold. We’ll practice noticing and gently holding discomfort, rather than resisting it. Mindfulness teaches us how to stay with difficult emotions, cultivating a sense of balance and equanimity.

• Embrace the art of “allowing” by observing physical sensations and emotional responses without judgment. Learn practices for nurturing acceptance and compassion.

Relating to Thoughts Differently 

It’s not about stopping or changing thoughts—it’s about observing them with curiosity. By relating to thoughts differently, we can disentangle from their grip and find freedom.

• Develop skills to detach from over-identifying with thoughts. Use mindfulness techniques to explore thought patterns and let them pass like clouds in the sky.

Cultivating Compassion for Self and Others 

Through cultivating compassion, both for ourselves and others, we begin to embrace a kinder, gentler relationship with life. Mindfulness amplifies our capacity for empathy, gratitude, and connection.

• Practice loving-kindness meditation, reflecting on compassion toward yourself, loved ones, and even challenging individuals.

Maintaining and Deepening Practice 

Now it is about embedding mindfulness into daily life and creating intentions for continued growth. We’ll reflect on progress and celebrate our learning, preparing to bring mindfulness into the everyday rhythm of living.

• Deepen your mindfulness practice with advanced techniques and plan ways to integrate mindfulness into life moving forward.