Personal growth and skills

Mindfulness course – 8-week awareness training (MBSR)

A mindfulness-based stress reduction programme: 8 weeks of regular practice, after which your mind drifts into worry less often and your body knows how to pause.

Join the waiting list 732 059 980

Signing up is free and without obligation – we'll get in touch when the group starts to form.

What is MBSR and what does it offer?

MBSR (Mindfulness-Based Stress Reduction) is an 8-week stress reduction programme based on mindfulness training, developed by Jon Kabat-Zinn – the most thoroughly researched mindfulness course in the world, with a proven effect on stress and tension levels, recurrent worrying and sleep quality. It is mind training grounded in practice, not philosophy – no ideology, but plenty of regular exercises.

The programme includes weekly group sessions, during which you learn one practice after another (the body scan, breath meditation, mindful movement, practice in everyday activities), and daily practice on your own at home with recordings. Step by step you learn to notice the mind’s automatic habits – racing thoughts, worrying, self-criticism – and not to get carried away by them.

The course is taught by a psychologist and mindfulness teacher. The group is an important part of the programme: practising together and talking through your experiences keep up the motivation that solitary practice with an app usually lacks. The course is not psychotherapy – if you are in an active mental health crisis, we will first recommend another form of help.

Who is this group for?

✓people living with chronic stress and tension
✓people who are “always in their head” – endlessly worrying and analysing
✓people who have trouble sleeping and switching off in the evening
✓people who have tried meditating with an app but could not keep the practice going
✓people who want to look after their mental resilience as a preventive measure

What will you gain?

✓a noticeable reduction in stress and bodily tension
✓the ability to stop racing thoughts and worrying
✓better sleep and recovery
✓a lasting practice habit – with recordings and the support of the group
✓a tool for life, backed by hundreds of studies

What does it look like in practice?

Formatin person (Gdańsk or Gdynia) or online

Group size8-14 people

Sessions8 weekly sessions of approx. 2.5 hours each + a day of practice

Home practiceapprox. 30-45 minutes a day with recordings

Startonce the group is complete – people on the waiting list are invited first

Join the waiting list

Mindfulness course (MBSR) – the group will start once enough people have signed up. Leave your contact details and when enrolment opens, we'll get in touch with you first.

The controller of the data you provide to join the waiting list will be Magdalena Raba, running a business under the business name RABA Magdalena Raba, ul. Konstantego Bergiela 4/10, 80-180 Gdańsk, NIP: 5833557278. How we process personal data: www.sztukaharmonii.pl/en/polityka-prywatnosci

Frequently asked questions

Answers to the most important questions

I’ve never meditated. Will I manage?▼

Yes – MBSR is designed for beginners. All the practices are introduced from scratch, step by step, and a “restless mind that keeps wandering off” is not an obstacle but exactly what we work with. There is no level you have to reach.

Is mindfulness a religious practice?▼

No. MBSR is secular mind training developed in a medical setting (the Stress Reduction Clinic at the University of Massachusetts) and based on scientific research. It does not require any beliefs – only regular practice.

How much time do I really need to set aside outside the sessions?▼

To be honest: this course is for people ready for about 30-45 minutes of practice a day for 8 weeks – it is precisely this regularity that produces the documented results. If that is not realistic in your life right now, it is better to wait for a time when you can fit the practice in than to get frustrated with a half-hearted course.