Stress Management and Optimal Performance

Online 8-Week Program

REDUCE your STRESS levels with a SCIENTIFICALLY proven method.

Our course is based on the MBSR program 

(the most scientifically studied and well-established course for stress management in the world).

The course is fully online with live sessions led by a Doctor of Neuroscience and Qualified MBSR Teacher.

Sign up for the FREE Introductory Workshop.

I know what is best for my health, but I don´t do it. WHY?

• Learn about your automatic reactions. 
• Identify the true source of your stress. 
• Understand WHY and HOW your stress arises. 
• Learn a scientific Step-by-Step technique to reduce your stress levels. 
• Move from automatic reactive behavior to conscious responsive behavior. 
• Cultivate healthy and positive personal relationships. 
• Perform at your best without affecting your health.

Learn how to manage your stress levels and reach your optimal performance.

Our program combines 2 aspects:

By developing these two aspects you increase:

Our program is rigorous, systematic and based on scientific evidence.

This course allows you to establish your own practice to deepen your self-awareness and transform your unfavourable habits.

Conceptual Knowledge

Contemplative Practice

Our approach is scientific, systematic, and logical. You learn HOW and WHY contemplation techniques work on your body and mind.

Simple and highly effective learning methodology

Your teacher takes you step by step through the course and clarifies all your questions.

• Introductory Workshop for the 8-week course.
• Evaluation questionnaire before and after the course to estimate your progress and learning.
• 8 weekly sessions of 2 hours live and online.
• PDF files for each session (more than 200 pages of content with illustrations and scientific references).

• Video recordings sent during the week to support you on your daily practice and facilitate your progress.

• Audio files of guided meditations for your daily practice.

• Personalized guidance for any questions about the practice.

9 live and online sessions guided by your instructor.

(1 introductory workshop + 8 course sessions for stress management and optimal performance).

Each live online session includes:

• Guided contemplation practice to train Focused Attention and Self-Awareness.
• Interactive didactic content to understand HOW your body and mind work and WHAT we can do to reach a state of well-being.
• Time for Q&A to clarify all your questions.

Practice at Home:

• Audio files with guided meditation practices for you to establish your own practice (15 to 45 minute home practices, 6 times a week). 
• A total of 5 hours in the format of brief videos about key concepts and tips to establish your own practice.

Contemplation and Meditation Practices

Through the practices you will develop your skills in:

You will increase your ability to perceive and interpret sensory information from your body.

You will better understand why you feel the way you feel and why you act the way you act.

The following practices are performed during the course to sharpen your skills of 

Focused Attention, Self-Awareness and Sensory Capacity:

In this course you learn to stop automatic reactions and start conscious responses. 

Cost of the Course

Introductory Workshop: FREE

8-Week Program:

Based on voluntary donation.

(Suggested contribution: €12 Euros/session).

Similar courses on the market have a cost ranging from $300 to $600 USD.

Our program is among the best in the market in terms of content, structure, and teacher-participant interaction. We offer this course on a voluntary donation basis because we believe that this information is a Human Right and should be available to everyone.

Furthermore, we trust strongly in people's generosity. Therefore, we follow the "Giving First" model. 

“Giving First” Model

Sign up for the FREE Introductory Workshop.

If the course schedule does not fit your calendar and you are interested in participating in future courses, please send us an email to:

info@innerminder.org

By sending us an email you will be included in our mailing list and you will be informed of future courses.

Final Note

Our program is NOT a 5-minute method that you find in an App on your cell phone.

Nowadays, there are many apps for stress reduction, contemplation, and meditation. Our program is much more than what those Apps offer. The program includes 8 weekly sessions of 2 hours, daily practice of 15 to 45 minutes, and extra material to be reviewed during the week. This is not easy. This is a high intensity course for people who are willing to commit and for those who want to develop a stable practice and a deep understanding of themselves through a scientific and systematic program.

If you are willing to commit and take the course as advised, you will get the benefits that have been scientifically proven and that so many others have experienced. If you feel that this is not the right time to join, you can subscribe to our mailing list and we will inform you of future courses. If you decide to join, we welcome you and wish you the best in establishing a practice that will bear fruit and allow you to find balance and well-being.

Frequently Asked Questions

Do I need to be experienced in contemplation/meditation techniques?

No. Our course is designed for all levels of experience, from beginner to advanced. Beginners will learn the basics of stress-reduction techniques and develop a stable practice; advanced students will expand their conceptual and experiential knowledge of why and how contemplation techniques work.

How much time do I need to invest in the course?

• Attending the weekly 2-hour sessions is essential.
• In addition, it is strongly advised to dedicate 15 to 45 minutes daily to practice the techniques taught in the course. This will bring optimal results.
• Also, recorded videos are sent during the week as extra material to expand the conceptual and experiential understanding of the course content. Each week, 2 to 4 videos are sent out; each video is between 5 and 15 minutes long.

What if I cannot attend all the weekly sessions?

Your participation in the group is essential. Also, the sessions are designed to progress gradually and missing one or more sessions may affect your learning process. We advise you to consider your availability for all 8 sessions from the beginning. If you have conflicts with your schedule, consider subscribing to our mailing list to receive information about future courses. If you must miss a session due to an unforeseen issue beyond your control, let your instructor know and you will be able to catch up during the week with the material provided. If you miss more than 1 session, you should consider taking another course in the future.

Does the course offer medical or psychological treatment to reduce stress?

No. This course does not provide any type of professional medical or psychological treatment. If you have been diagnosed with severe anxiety or depression in the past (or any other condition that has affected your mental health), we recommend that you inform your doctor about your interest in joining our course. Our course instructor is extensively trained to guide you in the contemplation and stress reduction techniques we offer; however, we cannot give you any professional medical advice. Joining our course is entirely your responsibility.

Detailed Content of the Course

Introductory Workshop

00 | Course Introduction

• Conceptual introduction about identifying and understanding your stress.
• Biological mechanisms involved in the processes of your thoughts, emotions and behaviors.
• Theoretical explanation of how to reduce stress levels, transform unfavorable habits, and increase well-being.
• Orientation on the content of the 8-week course.

The introduction to the course establishes the theoretical-conceptual basis on which the 8-week course is based. The 8-week course reinforces these concepts and focuses on developing the practical skills to reduce stress and achieve your optimal performance.

8-Week Program

01 | Session 1: Automaticity: Waking Up from Automatic Pilot

02 | Session 2: Perception and Judgment - Attitudes and How We Relate to Experiences

Sessions 1 and 2 are about "The Problem": All living systems experience stress.

There is an automatic mechanism for coping with stress: The Autopilot. This affects how we perceive and judge our experiences.

03 | Session 3: Quality of Experience: Pleasant, Unpleasant, and Neutral

04 | Session 4: The Whole Experience: Exploring Stress and the Unpleasant

Sessions 3 and 4 are about "The Manifestation of the Problem": Automatic emotions of Attachment and Aversion motivate automatic behaviors.

The qualities of experience (pleasant, unpleasant and neutral) induce attachment and/or aversion. This motivates automatic behaviors that lead to imbalance and stress.

05 | Session 5: Responding vs Reacting - Exploring Acceptance and Equanimity

06 | Session 6: Interpersonal Awareness - Mindful Communication and Compassion

Sessions 5 and 6 are about "The Solution": With awareness, acceptance and equanimity we get out of autopilot and achieve well-being.

There are alternative ways of relating to our experiences. Instead of clinging to the pleasant or avoiding the unpleasant, we can train acceptance with an equanimous mind.

07 | Session 7: Optimal Performance - Integrating Our Practice to Our Daily Life

08 | Session 8: The Rest of the Path – Keeping Up Momentum for a Mindful Life

Sessions 7 and 8 are about "The Strategy for Implementing the Solution": Mindfulness Practice.

We integrate our Mindfulness practice to stop automatic reactions and start conscious responses that are in agreement with our set of values, personal goals, and that are beneficial to our community.