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
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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 ba