Mindfulness 5-Day MBSR Training (EN)

Imagine what it would be like to slow down, even just for a few moments, to feel grounded and at ease instead of constantly rushing through life, always trying to catch up. In our culture of endless demands and expectations, making time for rest is often overlooked. Many of us feel lost in the busyness, driven to do more and achieve more without ever truly pausing to breathe. Yet, in this constant hurry, we often lose sight of the most important thing—our inner peace. Mindfulness offers a way to reclaim that sense of calm, stability, and clarity, even in the midst of life’s most stressful moments.

Many successful people have embraced meditation as an essential part of their routine, discovering that it strengthens their drive, focus, and resilience rather than diminishing them. Meditation does not make you passive; it sharpens the mind and enhances emotional resilience, allowing you to pursue your goals with greater clarity.

Think of well-known leaders who have discovered the power of meditation. Oprah Winfrey uses it to connect deeply with her purpose and remain steady in her many roles. Steve Jobs practiced Zen meditation for clarity and creativity. Ray Dalio, one of the most successful hedge fund managers, credits meditation with his ability to gain insights and maintain focus. Arianna Huffington turned to mindfulness to balance her demanding career, especially after experiencing burnout. World-class athlete Novak Djokovic uses meditation to stay calm under pressure, maintain clarity, and manage stress both on and off the tennis court. They all show us that meditation is not about retreating from life’s challenges, but about meeting them with greater clarity and sustainability.

Do you recognize yourself in any of these situations?

• You experience stress and feel like you never quite manage to finish everything that needs to be done.

• You spend a lot of time in your head, often thinking about what has happened or what is yet to come, and rarely feel fully present in the now.

• You are easily distracted by your phone and your surroundings, making it difficult to concentrate and remember things.

• You find yourself worrying often and do not know how to quiet your mind. You long for inner peace.

• You have trouble making decisions, constantly doubting yourself. You feel exhausted.

• You sleep poorly and rarely wake up feeling rested, which makes you irritable toward those around you.

• You experience physical symptoms such as fatigue, heart palpitations, hyperventilation, eczema, stomach pain, headaches, back pain, or tension in your shoulders.

Mindfulness can help you develop the following:

• Breaking the cycle of stress. When we are stuck in our thoughts, our bodies suffer. Physical symptoms such as headaches, muscle tension, and digestive problems are often signals that we need to pause and reset. Mindfulness helps us step out of this cycle so that we can breathe, find calm, and see things more clearly.

• Regaining focus. If you are constantly multitasking or reaching for your phone, mindfulness can help you refocus your attention. It is about directing your awareness intentionally, whether on a task, a conversation, or a quiet moment. By doing this, you cultivate a stronger, more flexible mind that is better able to concentrate on what truly matters.

• Better sleep and more energy. An overactive mind does not easily settle down. Mindfulness soothes the mind, which can lead to improved sleep quality and a deeper sense of rest. As a result, you feel more energetic and less easily overwhelmed.

• A greater appreciation for simple moments. We are conditioned to constantly chase the next goal, but mindfulness helps us fully experience each moment. A cup of coffee in the morning, the sound of rain—these small things can become sources of joy when we are truly present with them.

• Learning to navigate difficult emotions. Stress often brings up challenging emotions like fear, anger, or sadness, and we do not always know how to deal with them. Mindfulness allows us to observe these emotions without judgment, to let them come and go without being swept away by them. This builds emotional resilience, making it easier to navigate the ups and downs of life.

Mindfulness is more than just another task on your to-do list. It is a shift toward allowing yourself to simply be, rather than always striving for the next thing. Meditation is not about emptying the mind or achieving a perfect state of calm, but about developing skills that help you handle life’s challenges with greater resilience and perspective. Many who practice mindfulness discover that they can meet each situation with a fresh, energized approach, without depleting themselves.

Mindfulness offers an opportunity to slow down, turn inward, and reconnect with yourself. It is a journey toward living with more ease, balance, and resilience—not by what you do or accomplish, but simply by being. If you are ready to explore what it means to live in the present moment, mindfulness can be the key to a deeper and more fulfilling life.

Scientifically Proven Benefits of Mindfulness

This is not just any mindfulness training; it is the official Mindfulness-Based Stress Reduction program, originally developed by Jon Kabat-Zinn. It is the most scientifically researched form of meditation worldwide, with studies showing significant and lasting improvements in well-being and health. Research has demonstrated that mindfulness can lead to:

1. Improved concentration and memory

2. Increased productivity and creativity

3. Greater body awareness, preventing the buildup of tension

4. More kindness and self-compassion

5. A deeper appreciation for small moments

6. Greater acceptance of disappointments and setbacks, reducing inner struggle and tension

7. Recognizing and transforming automatic thought and reaction patterns

8. Making more conscious choices that support health and well-being

How Does It Work?

When we talk about stress, the first thing that often comes to mind is workplace stress. But stress is much more than the pressure we experience at work. It is the psychological, emotional, and physical response to difficult situations. It can stem from a conversation you had, an expectation you are trying to meet, the loss of a loved one, living with uncertainty, adapting to changes, or countless other life circumstances.

Whatever the cause, there is always a response to stress. It manifests in the body in different ways—a clenched jaw, a knot in the stomach, tension in the shoulders, back pain, eczema, or digestive issues. Over time, chronic stress can weaken the immune system, disturb sleep, and increase anxiety, irritability, or sadness. Eventually, we develop patterns, both healthy and unhealthy, to cope with stress, such as emotional eating, overworking, smoking, or blaming others.

No matter how you respond to stress, it is rarely addressed directly. Many people are unaware of how their body reacts to stress or how stress moves through them. When stress is ignored or fought against, it builds up and can lead to burnout, depression, emotional numbness, or even physical illness. Mindfulness helps bring awareness to the experience of stress on all levels—mental, emotional, and physical—so that instead of resisting it, we learn to meet it with acceptance.

With mindfulness, you can break free from the inner struggle. You learn to turn toward stress rather than away from it. Instead of being caught in endless resistance, you cultivate the ability to simply be with whatever is present, moment by moment, without judgment. This is the heart of mindfulness.

The Training Program

This training follows the official eight-week Mindfulness-Based Stress Reduction program but is structured as an intensive course over eight sessions in four days and then ending with a silent retreat day. The advantage of this format is that it allows for deeper focus and immersion, making it easier to integrate mindfulness into daily life, even for those with irregular working shifts or frequent travel.

The training covers key themes such as shifting awareness from the mind to the body, recognizing perception patterns, setting healthy boundaries, understanding how stress manifests, breaking habitual stress reactions, communicating with attention, and managing overstimulation.

Training Dates

1. Wednesday 7 May 2025 from 10:00 to 16:00

2. Thursday 8 May 2025 from 10:00 to 16:00

3. Friday 9 May 2025 from 10:00 to 16:00

4. Saturday 10 May 2025 from 10:00 to 16:00

5. Sunday 11 May 2025 from 10:00 to 16:00 (Silent Retreat Day)

What Each Training Day Includes

• Guided meditations, including sitting meditation, body scan, and walking meditation

• Theoretical insights and practical mindfulness exercises

• A vegetarian lunch

• Opportunities to share experiences and ask questions

Pricing

For individuals: 599 euros

Early registration discount: 550 euros if you sign up before 1 March 2025

Some health insurance providers reimburse mindfulness training costs. Check here with this quick tool.

For employees whose employer is covering the cost: 800 euros

This rate accounts for the fact that businesses can reclaim tax on training expenses, ensuring fairness between individual and corporate rates.

For returning participants: 450 euros

If you have previously taken the Mindfulness-Based Stress Reduction training with Not Another Coaching Company, you can join at a reduced rate to refresh and deepen your practice.

It is possible to pay in installments. An additional administrative fee of 25 euros applies for this option.

Included in the Price

1. A personal intake conversation

2. High-quality guidance from an experienced trainer

3. Delicous healthy vegetarian lunch every day

4. A silent retreat day on the last day of the retreat

5. A comprehensive workbook for reflection and practice

6. Guided meditation recordings for home practice

7. Unlimited tea and coffee during sessions

Insurance Reimbursement

Mindfulness is so effective that some health insurance providers offer partial reimbursement for this training, especially when it is led by a certified trainer registered with the Dutch Association for Mindfulness-Based Trainers. Check with your provider to see if you qualify. Some providers may require a referral from a general practitioner.

Employer Reimbursement

Many workplaces are open to funding mindfulness training for employees, as work-related stress is one of the leading causes of absenteeism. Mindfulness is recognized as an effective way to build resilience and prevent burnout, making it a valuable investment for both employees and employers.

Group Size

The training is offered in small groups, with a minimum of three and a maximum of eight participants. Given the limited spots, early registration is recommended.

Your Trainer

This Mindfulness-Based Stress Reduction training is led by Gaula Shehadeh, a Category 1 certified mindfulness trainer registered with the Dutch Association for Mindfulness-Based Trainers. With many years of intensive meditation and retreat experience rooted in a Buddhist background, Gaula is known for her down-to-earth, wise, and warm teaching style, with a touch of humor.

What Participants Say

"The eight-week Mindfulness-Based Stress Reduction training I followed with Gaula was a wonderful experience. Each session brought new insights and practical exercises that truly made a difference in how I handle stress and emotions. The training is evidence-based and not just a ‘quick fix.’ It is an investment in yourself, and one that is absolutely worth it. Gaula is not only a skilled trainer, but she is also genuinely kind and deeply present. She listens attentively and creates an atmosphere where you feel safe and supported. And yes, there is room for laughter too. I will definitely be attending more trainings with her." – Janine Sterkman

"After going through multiple life losses, I noticed a recurring pattern. It is easy to blame circumstances, but I wanted to take responsibility for my own happiness and inner peace. That is how I found mindfulness. Gaula’s story intrigued me, and when I reached out, she invited me for a personal introduction. That personal connection and attention stayed throughout the entire course. She listens without judgment, brings wisdom, and allows space for laughter. Even though I live in Rotterdam, it was more than worth traveling to The Hague for this training. I highly recommend it to anyone who wants to give themselves a real gift." – Susanne Vos

"I took the eight-week mindfulness training with Gaula because I wanted to understand what mindfulness could bring into my life and how I could integrate it into my own coaching practice. It made me aware on many levels, and I now apply mindfulness daily in ways that are truly valuable. Gaula’s guidance was excellent. She gave us the space to discover for ourselves how to connect with our mind, body, and emotions. The exercises and workbook are wonderful resources to revisit. This training is also helpful if you find yourself needing a reset. The silent retreat day was especially impactful." – Evelien van Os-ten Wold

"The Mindfulness-Based Stress Reduction program with Gaula was an incredible and transformative experience. For eight weeks, she guided us with care, knowledge, and deep presence, providing practical tools to connect with our emotions, thoughts, and physical sensations. It requires commitment, but Gaula’s support made it easy to stay engaged. She is an inspiring teacher—wise, warm, and full of insight. I am incredibly grateful for this experience." – Femke Hartendorp

Questions

If you have any questions, feel free to reach out to Gaula at info@notanother.nl or call 0624234694.