On-site (in person) 2 Saturdays · 4 hours each Netherlands only Saturdays only

A complete 8-hour personal mindfulness course, delivered on site in the Netherlands over two Saturday mornings.

Learn practical mindfulness skills you can use the same day: attention training, stress regulation, working with emotions, and building a sustainable personal practice—without apps, logins, or online sessions.

Languages: available in English, Dutch, and Albanian (on-site in the Netherlands, Saturdays only).

See the full program Venue & requirements
Privacy-first communication
No contact form on this page. To respect privacy, contact is available only by email, phone, or live chat. See Contact.

At a glance

  • Format On-site workshop
  • Duration 2 × 4 hours
  • When Saturdays only
  • Where Netherlands only
  • Languages EN / NL / SQ
  • Group size 1–12 (recommended)
  • Materials Handouts + practice plan
info@luanmorina.com
+31 6 34 53 62 32

Course outcomes

By the end of the second Saturday, participants can confidently practice mindfulness on their own and apply it during real-life stress, emotions, and everyday routines.

Attention training

Learn how attention works, how it drifts, and how to return—kindly and effectively.

Stress regulation

Use breath, body, and grounding techniques to settle the nervous system.

Emotions & self-compassion

Meet emotions without escalating them; practice compassion without “toxic positivity.”

A realistic habit plan

Leave with a 10–20 minute routine and quick “micro-practices” for busy days.

Who this is for

  • Beginners who want a clear, guided start.
  • Busy people who need practical tools (not theory-only).
  • Anyone wanting more calm, focus, and emotional steadiness.

Who it may not fit (yet)

Teaching approach

Less lecturing, more doing
Short explanations → guided practice → reflection → “how to use this on Monday.”
Choice-based & trauma-sensitive
Options are always offered (eyes open/closed, seated/standing, intensity levels).
Privacy and respect
Sharing is optional. Group agreements support confidentiality and personal boundaries.

What participants receive

  • Printable handouts: key concepts, practice instructions, and a personal plan template.
  • “Micro-practices” card: 30–120 second resets for daily life.
  • Optional take-home audio script (text) to record in your own voice if you wish.
  • Practice tracker (paper) for two weeks after the course.

Group agreements (set on Day 1)

  • Confidentiality: stories stay, learning leaves.
  • Participation is invitational: you can pass on any exercise.
  • No fixing: we listen without advising unless asked.
  • Phones off/silent: we protect attention as a shared resource.

Full schedule (2 Saturday mornings)

Designed for 09:00–13:00 (Netherlands, Saturdays).

Includes breaks + integration time.

Saturday 1 — Foundations

Attention • body awareness • getting started safely
4 hours
09:00–09:25
Arrival + orientation
Welcome, intentions, group agreements, “what mindfulness is / isn’t,” and how to opt out kindly.
09:25–10:05
Core practice 1
Guided breath + anchors (sound, touch, posture). Debrief: distraction, returning, kindness.
10:05–10:20
Break
Optional mindful break: slow tea/coffee, notice sensation, minimize phone use.
10:20–11:05
Core practice 2
Body scan (choice-based). Skill: labeling sensations, staying within a “tolerable zone.”
11:05–11:45
Mindfulness in daily life
Mindful eating (short, simple) + “micro-practices” (30–120 seconds). Pair reflection (optional).
11:45–12:00
Break
Stretch, hydrate, short walk.
12:00–12:40
Walking meditation
Slow walking indoors/outdoors. Skill: using movement as anchor; coming back from thinking.
12:40–13:00
Wrap + home practice
Build a 10-minute plan for the week. Troubleshooting: “I can’t stop thinking,” “I’m too busy,” “I get restless.”
Home practice (between Saturdays)
  • 10 minutes/day: breath or body scan (choose one).
  • 2× micro-practices/day (e.g., before meals, after emails, before sleep).
  • One mindful walk (10–20 minutes) during the week.

Saturday 2 — Integration

Emotions • stress • compassion • sustainable habit
4 hours
09:00–09:20
Check-in
Review week practice, normalize obstacles, “what helped / what didn’t.”
09:20–10:00
Core practice 3
Open awareness (sounds, thoughts, sensations). Skill: observing thinking without debating it.
10:00–10:15
Break
Optional mindful pause: 5-4-3-2-1 grounding.
10:15–11:05
Working with emotions
RAIN-style practice (Recognize, Allow, Investigate, Nurture) with choice-based intensity. Emphasis on safety and self-kindness.
11:05–11:45
Compassion + communication
Self-compassion break; mindful listening exercise in pairs; “pause–breathe–choose” in conversations.
11:45–12:00
Break
Light stretch / water.
12:00–12:35
Mindful movement
Gentle standing sequence (adaptable for chair). Skill: staying present while moving.
12:35–13:00
Personal practice design
Build a 2-week plan: minimum viable practice, triggers, supports, and “what to do when you miss a day.” Closing circle (optional sharing).
After the course
  • 2-week paper tracker + reflection prompts.
  • Personal “stress reset” protocol (60 seconds, 3 minutes, 10 minutes).
  • Clear next steps: maintain, deepen, or tailor for work/parenting/sleep.

What you’ll practice (with scripts & variations)

Each practice is taught with clear “how to” cues, a shorter version for busy days, and common pitfalls.

1) Anchors of attention

Choose one anchor (breath, sound, touch, posture). Notice when attention drifts; return gently.

  • Short version: 60 seconds, 3 mindful breaths.
  • Tip: “Return” is the rep—like a gym workout for attention.
  • Common snag: Trying to force a blank mind.

2) Body scan (choice-based)

Move attention through the body. Stay with neutral/pleasant areas if difficult sensations arise.

  • Short version: feet → hands → jaw/shoulders (2–3 min).
  • Option: eyes open; skip any area; stand instead of lie down.
  • Skill: “Titration”—small doses of attention.

3) Walking meditation

Use the sensations of stepping as anchor. Helpful for restlessness and integrating practice.

  • Short version: 10 mindful steps between tasks.
  • Option: normal-speed mindful walking outdoors.
  • Common snag: Treating it like exercise pace.

4) Working with emotions (RAIN-style)

A structured way to relate to emotions without suppressing or escalating them.

  1. Recognize: name what’s here (“anxiety,” “tightness,” “worry”).
  2. Allow: let it be present (not the same as liking it).
  3. Investigate: sensations, story, need—gently.
  4. Nurture: supportive response (hand on chest, kind phrase, wise action).

5) Mindful listening & communication

Practice listening without planning a response, and speaking from present experience.

  • Exercise: 2 minutes listening, 2 minutes reflecting back, switch roles.
  • Tool: “Pause–Breathe–Choose” before replying.
  • Boundary: sharing is optional; personal detail is never required.

On-site logistics (Netherlands)

Recommended timing

Two Saturday mornings, 09:00–13:00 each day (Netherlands, Saturdays only). Alternative: 08:30–12:30 or 10:00–14:00.

Venue requirements

  • Quiet room with chairs (and optional floor space for mats/cushions).
  • Ability to dim lights (optional) and maintain comfortable temperature.
  • Access to restrooms and drinking water.
  • Space for slow walking indoors or nearby outdoor path.
  • Flip chart/whiteboard optional (not required).

What participants bring

  • Comfortable clothing (layers recommended).
  • Notebook + pen.
  • Optional: water bottle, cushion, or shawl/blanket.
  • Curiosity and willingness to practice imperfectly.

Facilitator checklist

Use this to deliver the course smoothly on site.
  • Room setup
    Circle or semi-circle, clear walking lane, calm lighting.
    ✓
  • Supplies
    Handouts, pens, timer, tissues, water access.
    ✓
  • Safety & choice
    Offer options (eyes open, stand, step out), normalize passing.
    ✓
  • Timekeeping
    Short talks, plenty of practice, debriefs stay brief.
    ✓
  • Confidentiality reminder
    Re-state agreements at start of Day 2.
    ✓
Customization options
  • Workplace version (stress + communication focus)
  • Sleep & wind-down emphasis
  • Mindful leadership / decision-making
  • Beginner-only or mixed-level delivery
Language note: English, Dutch, and Albanian delivery available in the Netherlands on Saturdays.

FAQ

Common questions for an in-person mindfulness course (Netherlands, Saturdays).

No. The course starts from zero and builds skills progressively. Experienced participants still benefit from the structure, feedback, and integration into daily life.

The course is practical and secular. It focuses on attention, awareness, and stress regulation. You’re welcome to connect it to your own beliefs if you choose.

That’s common. You’ll learn choice-based options (eyes open, shift posture, focus on external anchors, step out briefly). The emphasis is on staying within a safe, manageable range.

Recommended: 10 minutes/day between Saturdays plus a couple of micro-practices. If you do less, you’ll still learn a lot—the plan is adaptable.

Yes. The same structure works well 1:1, with more tailoring and personal habit design. Delivery is available in English, Dutch, or Albanian—on-site in the Netherlands, Saturdays only.

Currently, the course is offered only in the Netherlands and only on Saturdays.

Contact (privacy-respecting)

There is no contact form on this page. To respect privacy and minimize data collection, contact is available only via email, phone, or live chat.

Availability: on-site in the Netherlands, Saturdays only. Languages: English, Dutch, Albanian.

Privacy note
We don’t collect messages through web forms. If you contact us, you choose the channel (email/phone/chat) and the information you share.

Email

Best for scheduling, venue details, and written questions. Tip: include preferred two Saturdays + language (EN/NL/SQ) + group size.

info@luanmorina.com

Phone

Quick questions or to reserve a slot verbally. If you reach voicemail, leave a callback time.

+31 6 34 53 62 32
What to include in your message
  • Preferred two Saturday mornings (or a date range) — Netherlands only
  • Preferred language: English (EN), Dutch (NL), or Albanian (SQ)
  • City/venue address (if already chosen)
  • Group size (1:1 or number of participants)
  • Any accessibility needs (chairs only, movement modifications, etc.)