NL Mindful Class

„Meditation is like cultivating a garden: your experience deepens and changes, but this takes place in horticultural time, not in clock time”- Prof.Mark Williams, Finding Peace in a frantic world 2011.

NL- Mindful is our 8 weeks digital and science based, Mindfulness and Meditation class to cope better with stress in daily life, you can work on any time and from anywhere with direct access to your teacher, Publisher Melanie Kettner.You can progress in your own pace, as you get written lectures and audio files. In our digital class you get personal support from your teacher throughout the class. In our E-Learning version you can learn independently with the possibility to ask questions in week 3 and week 8.

Price of NL- Mindful digital class:
560 EUR payable in 2 parts: for 8 weeks class and personal support of your teacher, with the possibility to get advice 1 week after the class has finished. You can pay 280 EUR before week 1 and 280 EUR before week 5. You can ask for a break of 2-4 weeks between Part 1 and Part 2 of the program.
After your bank transfer your class starts the following Monday. Please book here:

Price of NL Mindful E-Learning:
280 EUR for the E-Learning Version of NL Mindful, without personal support, but the possibility to ask questions in week 2 and week 8. You get a folder with the whole class via wetransfer.
If you have health issues and need to visit a Mindfulness class and cannot afford payment, please send us an application, we regularly support students in need.
After your bank transfer you immediately get your NL Mindful folder.
Please book here:

What is Mindfulness?
Mindfulness is based on an ancient buddhist practice, it is a form of mental training and a meditation technique. Mindfulness means paying & maintaining attention to the present moment experience with kindness and self compassion.While practicing Mindfulness the mind is concentrated and at rest at the same time. Mindfulness means becoming aware of ourselves and the world around us, we learn Mindful Responding instead of blind Automatic Reaction.

NL Mindful class:
Our class has a focus on Mindfulness in daily Life, Breathing Practices, Mediations with different topics and Mindful Movement & Walking Meditation. You will get audio lessons and written lectures on Monday and Friday with a weekly overview of your assignments. 
NL Mindful is  based on:
-The Mindfulness studies at Oxford University- Prof. Mark Williams and his 8 weeks MBCT class (Mindfulness Based Cognitive Therapy)
-The Mindfulness Research Center of the University of Los Angeles- Director Diana Winston
-The Breathing technique by Zen Master
-The Breathing Spaces by Prof. Mark Williams
-The Mindfulness studies of Dr. Jon Kabat Zinn
-The Mindful Self-Compassion by Neff/Germer

Stress in modern Life:
Stress is an ongoing topic in our life. Minor stress can add up during the day and acute stress can become chronic stress. Hyperarousal can be a chronic state of body and mind and exhaustion follows any time soon. Science showed that an unfocused mind is an unhappy mind. 
In Mindfulness we therefore learn to maintain and shift our attention, by Anchoring: Connecting with our anchor the breath in our Meditations, you can use as anchor as well the voice of your teacher or the mental notes we use. We integrate Mindful Breathing in between during the day, this will improve your breathing, your concentration and relaxation.

Mindfulness & Science:
Mindfulness science studies showed an improved regulation of emotion, a reduction of stress and a positive effect on our immune system. Mindfulness has a positive impact on anxiety, insomnia and is part of a variety of clinical treatments. Brief daily mediation enhances attention, memory, mood and emotional regulation in non-experienced meditators. People under stress, anxiety or pain breathe more quickly and less regularly. Meditators have a slower breath, indicating reduced automatic response, better mood and improved health.1)

There are physical conditions such as asthma or migraines, emphysema or heart problems where breath work can not be the right tool. Talk to your doctor, if you are not sure.
There are emotional conditions in which we first need to come out of to practice Mindfulness: Conditions like Depression, Acute Stress Reaction, Trauma and Anxiety Disorder must be treated by in person Psychotherapy. 

Trauma sensitive Mindfulness:
In cases of Trauma meditation can cause flashbacks, a in person support by a therapist is needed and in this setting Mindfulness supports self- regulation, stability and attention regulation. We follow the rules for TSM, Trauma sensitive Mindfulness (David A. Treleaven), but this class is not a Psychotherapy. Please read our health questionnaire and send it to us, so that we can be sure that every student attending this class gets the right support.

Personal support by your Teacher:
Digital NL Mindful class:
Monday to Friday: 10-17.00 Office Time.
Send us remarks, thoughts, questions:
If you need urgent advice, contact us immediately. We respond as quick as possible. 
E-Learning class has the possibility to ask questions in week 2 and week 8.

Information about your Teacher, please visit the menu on this website.

Please get in touch to get our Safety Rules and Health Questionnaire
for free.

Literature: Tessa Watt:Mindfulness – Daniel Goleman, Richard J.Davidson: Altered Traits- Susan L. Smalley & Diana Winston: Fully Present
James Nestor: “Breath- The New Science of a Lost Art”, 2020.