“The present moment is the only time over which we have dominion.” – Thích Nhất Hạnh

 All Courses Take Place Online

Donation-Based Daily Group Sessions

Mindfulness: A new Perspective on Stress + Overwhelm + Anxiety

 

🧘‍♀️Each morning for the next couple of weeks, I am offering on a donation-based contribution guided Meditation sessions. 

👉You are invited to join and share the classes with all the people you think might benefit from a short bliss break in their days.

⚜️Every moment is a new beginning, a new possibility. Each crossroad an opportunity to learn and make new choices. 

Register to one or all sessions in the links provided in the descriptions here below ⤵️ 

May you always life in the Golden Moment of Now.

Samantha
Your Mindfulness Trainer

PS: here you can check out the most common questions about mindfulness. Should you have any additional questions, I am here for you! Contact me here

⤵️🧘‍♀️⤵️

Daily Guided Meditations @ 8AM*

Monday through Friday @ 8.00 AM* – 30 Minutes Creating Awareness and Choice

5-10 min – Mini Lessons on different aspects of Mindfulness.

15-20 min – Guided Mindfulness Practice to jump-start your day. An incredible way to set a calm tone for your busy day.

The benefits of meditation are particularly enhanced in the mornings, for your mind is still open and clear of the tensions of your day. It will build more energy into your day, fosters focus, and give you an overall sense of well-being. Come and join us!

Or not…You can also start your day scrolling through your WhatsApp messages (uff…your annoying cousin Ernesto wrote again), Facebook feed (why are you even friends with that one nitwit?) or Instagram (definitely all the others have a more glamorous life than yours…). Your choice!

Register here: Zoom

Your Participation:
Click ☞ PayPal
Raiffeisen Bank, 6900 Lugano
IBAN: CH18 8080 8007 3192 6185 0
SWIFT-BIC: RAIFCH22

 

*Zurich Time

Mindfulness MiniWorkshop @ 3PM*

Missed itfor now join our daily morning meditation! Next MiniWorkshop TBD

Monday through Friday  – ca. 45 min

Mindfulness meditation can enhance your resilience to stress factors (exams, coworkers, family, relationships, relocation, etc.), increase your overall well-being, reduce anxiety (especially when it comes to the future: what do I do with my life?), and so much more. At least that is what the neuroscientists say…🤷‍♀️

But, wait a minute? What do they know if this modern-ancient practice will make you feel more balanced, self-aware, and calm? And I say: why don’t you experiment for yourself? Let us try something new together — a new way of seeing life, your life 🧘‍♀️

🤍This MiniWorkshop was created with you in mind, as you will get a quick overview, a first taste to what Mindfulness meditation is all about (maybe it tastes like chocolate?), and practical, sustainable tools for your personal use.

You are going to explore the benefits of a regular practice of Mindfulness, how and where to practice, particular challenges that you might encounter, the scientific research, and what’s in it for you. I mean, you should unquestionably get something out of from this workshop!

Mindfulness is a skill that we cultivate in time, just like any other skill that you have learned in your life.

Looking forward to meet you!

Samantha

Register here: Zoom

Your Participation:
Click ☞ PayPal
Raiffeisen Bank, 6900 Lugano
IBAN: CH18 8080 8007 3192 6185 0
SWIFT-BIC: RAIFCH22

 

*Zurich Time

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Can Mindfulness help increase your mental flexibility, and allow you to see more choices?

 

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Can Mindfulness engage you in the here and now, and let you enjoy new aspects of life?

 

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Can Mindfulness increase serenity within, and create more resilience to stress factors?

 

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Can Mindfulness improve your general wellbeing, and empower a stronger you?

 

What is Mindfulness?

Yes to all the above questions!

Mindfulness is the ability to be fully aware and engage with the present moment: paying attention in a purposeful and non-judgmental way to your mind, body, soul in the Now. We do this by bringing compassionate awareness to the way we attribute meaning to our experiences.

Mindfulness is the discovery that we are not our thoughts, that our thoughts are not facts and that your truth is inside of you and not external of you.

Mindful awareness is about learning to pay attention, to train your concentration to where you want it to be and create your future from the conscious choices you make today.

Why Mindfulness?

By living in our present, our reactions to life’s circumstances are not dictated from our past conditioning (conscious and unconscious) or by worries and anxiety about the future.

The future can, therefore, be planned free of projections of our habitual past (automatic reactions). We can create a future with the energy of today and focus on all the new possibilities and choices.

Being aware of our present state of being, understanding that our potential is so much more than the repetition of our past, we allow ourselves to be greater than our own thoughts. 

Have you ever stopped to consider that it is always now and never the past nor the future? Those times only exist in the construct of your memory and your cognitive skills to plan a possible future. The past is, well, in the past. The future when it arrives, it becomes the present.

We live in the perpetuity of now. Is it not this moment we should concern ourselves with, more often than not? 

Let me ask you another question: Where are you right now? Has your attention been hijacked by your memories and regrets from the past, by your concerns and hopes for the future or are you here with me on this page?

Mindfulness Sessions

  • Meditation and theory practice of 45-60 min/ CHF 69.-
  • Package of 10 sessions of 45-60 min each/ CHF 590.-

For an additional CHF 10.-/100.- (package of 10) bring another person along with whom you would like to share this fantastic journey and experience into the present moment.

Each class will have the same format: a short lesson followed by a meditation and concluded by reflecting on your experience. The content of the lesson will vary each time.

Contact me to book a session (available on zoom/WhatsApp).

Can be bought as ❤︎Gift Coupon.

Max 4 people

  • Meditation and theory practice of 45 min for up to 4 people /CHF 120.-
  • Package of 10 sessions of 45 min each, for up to 4 people/CHF 1’000.-

Group meditation practices are great opportunities to share the experiences with other like-minded people, especially if you are accompanied by loved ones or friends. To grow individually, knowing that you have a group that supports and accompanies you on this journey. You choose to be accountable from a space of generosity towards yourself and others.

  • Each class will have the same format: short lesson followed by a meditation and concluded by sharing our experience.

The content of the lessons will change each time, but stand on their own and will be adapted to the wishes and needs of the group. No matter where the participants of the group are on their journey into their Meditation practice, we will take it from there.

Contact me to book a session (available on zoom/WhatsApp).

Can be bought as ❤︎Gift Coupon. To share is to care!

Due to the current situation, all sessions are now delivered online only.


Individual classes and private groups can be scheduled in the comfort of your own home within Zurich City or you can come to the studio in Seefeld, Zurich.

Chairs and meditation pillows are available at the studio. If you tend to get cold, bring a shawl or meditation blanket with you. I can provide enough shawls for 4 people.

Book your session and secure your spot here.

 

COMING SOON / LIVE Online Full Immersion Workshop

  • The full workshop consists in 8 sessions of 45 min each (plan up to 60min), spread over a 6-week period.
  • Full workshop CHF 497.- 397.-
  • Bonus 1: choose the morning or the evening sessions*
  • Bonus 2: or both if you fancy to! That is 16 sessions, you Rockstar!
  • Bonus 3: bring one friend for FREE
  • Bonus 4: miss a class, get a private mini lesson FREE (15min / one per workshop)
  • Bonus 5: get a 50% discount on a personalized full relaxation ThetaPackage 
  • For the first 2 weeks we will have 2 sessions per week & in the 4 following weeks 1 session per week
  • Each session stands on its own, but complements the previous one.

The different sessions focus primarily on the Now, on your “autopilot” thoughts and behaviors and the judgmental nature of your mind. You will learn how to apply acceptance and compassion, plan your future form the Now, differentiate your Ego from your Self and integrate all this knowledge to your daily life.

Because of the effort and investment in yourself the rewards will already surface during the workshop and you will continue to reap its fruits long after it long ended.

You will most benefit from the workshop, but also your family, your friends and coworkers, as well as all the people you will come in contact with. A ripple effect in the pool of serenity that you will create within you.

Register for each session separately:
*1st and 2nd Week: Mondays & Thursdays at 8am or 8pm
*3rd to 6th Week: Mondays at 8am or 8pm

Mindfulness Trainings at the Workplace

  • If you would like to introduce Mindfulness to your business, I invite you to contact me here.
  • Programs are tailored exclusively for your business’s needs, keeping the individuals in mind.
  • Trainings are based on empirically scientifically proven methods.
  • The full workshop consists in 8-sessions of 2 to 2.5 hours each, usually spread over an 8 week period.
  • More information can be found on our Corporate Trainings webpage.

Benefits through Mindfulness at the workplace:

Higher productivity and satisfaction from work, better focus on goals and vision of the company, quicker conflict resolution, stronger concentration, speedier mental processing and reaction times, release of full potential, better relationships and team cooperation, more fully developed leadership skills, increased self-confidence and self-esteem, built-up resilience to stress, less absenteeism, increased morale, loyalty and overall health increase.

Interested on how to cultivate serenity in the Now?

FAQ

What is the content of your Mindfulness classes?
The introduction to the classes as well as the practice, will vary each week for they touch on several forms of Mindfulness exercises: “just sitting” meditation, different forms of breathing meditations, body and breath meditation, body scan, focus meditation, object meditation, informal meditation, walking meditation, loving-kindness, and others. 
What is Mindfulness?
The short answer is that the practice of Mindfulness, in my opinion, is whatever each individual needs it to be. Mindfulness is concerned with what we are doing in and outside of ourselves in the here and now, at this precise moment – not one second ago, or anytime in the future. It does so by paying attention in a purposeful and non-judgmental way to the now and by bringing compassionate awareness to the way we attribute meaning to our experiences (good or bad). It opens us up to the possibility of direct and pure experiences.  Jon Kabat-Zinn defines Mindfulness as “paying attention on purpose, in the present moment, and non-judgmentally to the unfolding of experience moment by moment”. This awareness can be aimed at internal and external experiences.  Whereas Shauna L. Shapiro PhD and Linda E. Carlson PhD defined Mindfulness as “the awareness through intentionally attending in an open, caring and discerning way”. Here we reflect on our personal goals and values (why?), with attention to see clearly with a particular attitude (how?). We do not want to change things, but relate to them in a non-judgmental way, with curiosity and compassion.  Modern Mindfulness is a consciousness discipline that exists at the intersection of myriad forms of enquiry and is rooted in the creativity and openness of modern science. Mindfulness builds bridges between different traditions (Buddhism, Hinduism, Stoicism, Zen, Daoism, etc.) experimenting on human consciousness. It is both and it is not a spiritual discipline at the same time. It’s Personal Development and Spiritual Growth at the same time.  Mindfulness allows a direct path to our heart, through loving awareness of ourselves and others, because we bypass the filters, beliefs and constructed values through which we tend to experience life. 
Who uses Mindfulness and where?
Modern Mindfulness (stripped of the spiritual and religious aspects) is being used by various governments, the military, prisons, business schools, primary schools, athletes, businesses, the health industry and all individuals seeking to improve one or another facet of their life, performance and operational effectiveness. Mindfulness is practiced by world leaders, nurses, homemakers, carpenters, celebrities, accountants, lawyers, by the layman and the clergy alike, from children to seniors, from students to professionals, prisoners, etc. Mindfulness does not discriminate, as it exists for all to benefit from.  Of course, Mindfulness having its roots in various religions, philosophies and cultures, is also an integral part of the individuals that practice in this context.
What is Mindfulness for? What are the benefits?
Mindfulness can be used as a response to a certain state that you want to change or simply as a preventive measure (depression, burn-out, overwhelm, etc.). The benefits of present-centered attention and acceptance of experience that can be achieved through Mindfulness can help you in:

  • Reduce your perceived negative experiences, help you find your center, become calmer and even more resilient to stress factors, improve relationships and empower your own life. 
  • Reduce cognitive rigidity (overlooking novel and adaptive ways of responding due to past experiences).
  • Enhance your acceptance of experiences and openness for them, while developing new perspectives on the context and content of information. 
  • Help recognize your feelings without becoming caught up in them and identify who you truly are (not your feelings, thoughts or mistakes). 
  • Enhance your overall wellbeing, increase your happiness and self-awareness, improve self-discovery, self-regulation and ameliorate your concentration and focus. 
  • Can open you up to more compassion, tolerance, trust and empathy, increase your creativity and mindful in your daily activities. 
  • Develop more gratitude, loving-kindness and gentleness. 
  • Can enrich your life where it assumes an HD-dimension, help you increase your skills, ease and mental flexibility (neuroplasticity). 
  • Growing evidence for the efficacy of mindfulness-based programs in promoting wellbeing, reducing depression and preventing relapse in depression is accumulating by the day. 
  • Aid to the spiritual or religious introspection. 
How do I cultivate Mindfulness?
Through constant practice. Mindfulness is seen as a mind-training skill that can be developed through exercise and regular repetition. One can start to see benefits and changes quite soon, but you need to establish a habit for it to become effective in the long run.
What attitude do I need to have to practice Mindfulness?
Great question. According to J. Kabat-Zinn (from his book Full Catastrophe Living, pp 33-40) here a brief excerpt of the seven fundamental attitudes necessary for cultivating a mindful life:

  • Non-Judging: be an impartial witness to your own experiences. 
  • Patience: acceptance* of what is, since it is anyway. 
  • Beginner’s Mind: every moment is a new moment. Nothing ever repeats and carries new possibilities. 
  • Trust: trusting yourself and your feelings. 
  • Acceptance: experiencing and seeing things as they actually are in the present moment. 
  • Letting Go: let things be as they are, without grasping or pushing away. 

*acceptance differs from submission.

What do I actually do in a “Mindfulness practice”?
Mindfulness is so much more than just meditation or a breathing exercise or a relaxation technique. Meditation is a practice that aids establishing mindfulness. Breathing is used as an exercise, an anchor in the practice of Mindfulness and relaxation can be the outcome. Contemplative practices (breathing, sitting, walking meditations), understanding emergent bodily and mental experiences and withdrawing from habitual experiential avoidance form part of the Mindfulness training. And so much more. 
Why does Mindfulness actually work?
Several hypotheses about the mechanism of Mindfulness practices that lead to different mental health outcomes currently exist. One such hypothesis is that exposure to or willingness to experience difficult emotions (e.g., anxiety, distress, anger, etc.), awareness of these emotions, and observation of these emotions allow people to dis-identify with and better regulate them. Another is that awareness of thoughts, awareness of bodily sensations, and self-compassion help people to deal with stress. 
Why should I be more mindful?
Our attention is so often drawn away from where we are right now at this precise moment in time, without us ever noticing it. We get distracted. We run on autopilot. We run on the programs we have installed so long ago and never got around to update. Just as if we were still running on Windows 95.   Do you find yourself ruminating on your problems, on regrets, memories of the past or fears and anxieties for a possible future that might or might not come, instead of noticing and thinking about the present moment? To cultivate awareness is to be attentive of where we have actually placed our focus so to speak, and gently bring it back to where we are now.
Mental health - Can all participate?
Yes and no. The practice of Mindfulness is extremely beneficial to most people that start and keep up with it. However, prior to attending any of the workshops or meditation classes, you will be required to fill an intake form/assessment so that we can determine if this is something for you at this moment.   If you suffer from any mental health issue (depression, trauma, burnout, etc.), please consult with your physician or therapist prior attending these courses and ask if they would interfere with your current course of treatment. Some research suggests that for people suffering from mental health issues, meditation can backfire or even worsen the symptoms if not followed and monitored closely. 
Why do you meditate? Why do you teach meditation?
Three years ago when I quit my well-paid and for-life secure job to start this exploratory journey into the depths of who I actually am, I got scared. Whom am I kidding, I got into a panic. So, quite unlike me, I started to see a therapist. If I were to “change” me I might as well do things outside of my comfort zone. And between sessions, he slowly introduced me to meditation and sitting quietly with my thoughts and emotions. At the beginning it went dismally: I did not get the relevant information on what meditation is all about and most importantly what’s in it for me. So I started to learn more by myself through books, articles, retreats, documentaries,  conferences, apps and finally formal courses.  Mindfulness through meditation anchors me in the present moment, opens my heart to compassion and understanding, has reduced my migraines to almost none, helps me cope with emotional stress and overcome life’s challenges.  Now that I have experienced in person all the benefits of meditation, I want to pass the information along and share my knowledge with other people that could benefit from it. As an ongoing process of self-development, I continue to learn, expand and explore every day. I give and teach what I know to be true for me and hopefully for you as well. 
Free advice abound on the internet. Why should I learn and practice Mindfulness with you?
I absolutely encourage you to search for further information and educate yourself about Mindfulness: you can find a plethora of outstanding advice on the internet, in books, attending seminars, etc. To meditate and be mindful, you only need yourself, your motivation, a minimum of knowledge and you are good to go on this wonderful and intense journey. For further resources and information, you can also explore my Secret Library and Blog. On the other hand, why not benefit from someone who has already done the research, studied with a master, practiced Mindfulness daily for now 3 years, done meditation retreats and is passionately convinced of the benefits it can bring to your life?
Is Mindfulness easy to practice?
Yes and no. The exercises are quite simple to understand in theory but difficult to perform. In other words, the cultivation of Mindfulness requires sincerity, motivation, effort and discipline. From your first time to your last, all along this wonderful journey, you will need to keep a non-judging and non-striving attitude, patience, a beginners-mind, trust, acceptance and the ability to let go. As you get familiar with meditation, it will become easier and easier over time. As you become aware and recognize the multiple benefits manifesting in you, Mindfulness will become second nature. When you commit to a Personal Development Coach, you will most likely continue with the practice and succeed even faster. Accountability is a huge motivational factor. You then have the choice of continuing on your own or continue your practice with me and/or the group. By following my classes you will have continued support, encouragement, have doubts cleared up and make new friends along the way. Results vary from individual to individual.
Can I do Mindfulness “wrong”?
Your Mindfulness is your own: powerful and transformative in nature and totally unique to your own experience. No “ideal” or “perfect” meditation exists nor any specific goal needs to be attained. Allow things as they are. It is what it is: simply practice awareness. You might experience some common hurdles such as boredom, sleepiness, frustration, distraction, physical discomfort and others. However, with the proper instructions, feedback and practice, you will overcome these challenges.   Your Mindful practice feels the way it does to you alone. We might use the same words to express what we feel during our practice, but each practice is a unique experience itself, as are the “common” benefits and challenges. Should you have doubts, encounter any difficulties, unpleasant effects or something is troubling you even just slightly, I will be happy to answer your questions and accompany you along the way. Also, check my blog on possible unwanted side effects here and how to overcome challenges in the Secret Library here. 
Do strange or dangerous effects caused by meditation or mindfulness occur?
See my Blog here. 
What are the possible challenges that I could encounter on my journey?
You could experience some of the common hurdles such as boredom, sleepiness, frustration, distraction, physical discomfort and others. If you would like to know how to resolve and/or alleviate these challenges, you can visit my Secret Library and discover some of the proposed solutions.
How do I know when I’m doing it “right”?
As you cannot do anything wrong, you are always doing it right. However, Mindfulness is something we become by practicing it. Intellectual reasoning and technical knowledge are insufficient to bring about experiential or existential transformation. After all, a pilot is so much more than someone knowing all the components of an aircraft. Keep practicing at your own pace, as you see it best for you. No need to make something solemn out of it, burn incense or play meditation music if this is not already part of you. Just sit or lay comfortably, undisturbed and begin your practice for as short or long you want to.
I do not have enough time in my day for meditation. How can I do it?

In the words of M. Gandhi: “I have so much to accomplish today, that I must meditate for two hours instead of one”.

By giving yourself as little as 10 minutes a day to practice mindfulness, you will give yourself the gift of multiplying the given time available to you. Metaphorically and chronologically.

Metaphorically as per the benefits listed above, you will devote less time to futile ruminating and have a clearer view of the big picture and therefore accomplish more things more efficiently. Chronologically, you will add time to your life, given the multiple proven health benefits of Mindfulness.
Ok. It will add time to my time. I get it. But, where do I find “The Time” to meditate?
Set your alarm 10 minutes earlier. Integrate informal meditation in your routine activities. Ask your partner to give you an hour for you and participate in a class. Ask your children and spouse to give you 15-30 minutes to yourself, you will give it back tenfold. Forgo Facebook, Twitter, Tinder, WhatsApp or any other form of social media for a moment. The same thing can be true for television, news you read on your smartphone, TV, newspaper, etc. Schedule your day around your meditation class. You can make time, anytime. If you book an individual class, you have much more flexibility regarding when and where you want to start and practice.
Do I need to be a Buddhist or religious in any way to practice Mindfulness?
No. Mindfulness is neither a religion nor a philosophy per se, and therefore can be practiced by all, no matter the faith one adheres to if at all. Mindfulness here is intended as a non-religious and non-esoteric practice. Practicing modern Mindfulness does not make you a Buddhist. As in the words of the Dalai Lama, secular Mindfulness seems like a positive technology, but it is not Buddhism.  You can wear anything you feel comfortable in, that allows you to sit in the position of your choosing during the time of your practice. Or nothing at all. 
Will I lose my identity, personality or individuality?
No. You will gain an enhanced awareness of yourself and your emotions, as well as the emotions of others. Part of your “Egoic-Self” will perhaps leave more space to your “Higher-Self” as well as to your sense of humanity and compassion. You will certainly not become an empty shell devoid of emotional attachments, with no goals or cognitive functions. Mindfulness is not an escape from ourselves, rather a path to our true personality.
To practice Mindfulness, do I need to become a sage, an ascetic or a monk?
No. You do not need to sit in a certain tortuous position, or chant an ongoing mantra, keep your fingers in a specific Mudra, burn incense, sit under a tree or on top of a mountain or a pole, forgo some or all pleasures, live an austere life, fast, or become vegetarian or vegan, unless you want to do it for your own reasons. In Mindfulness the purpose is your own reason for practicing. Enlightenment is not the end-goal. 
Is the purpose of Mindfulness to seek enlightenment or become enlightened?
There is no specific purpose to Mindfulness other than your own. Enlightenment is not the end-goal.
Can you measure and study the effects and activities/changes of Meditation?
Yes. Meditation is a real activity that has measurable neurobiological consequences. This can be done through fMRIs or EGGs, which measure the condition of the mind during formal meditation.
Do I need to practice only in scientifically approved and accredited forms of Modern Mindfulness to reap the benefits?
No. To experience some or all the benefits of Mindfulness, you do not necessarily need to participate in the formally approved and accredited courses such as MBCT (Mindfulness Based Cognitive Therapy) or MBSR (Mindfulness Based Stress Reduction), which were created for specific therapeutic purposes. You can do and start formal and informal practices of Mindfulness of your choice at any given moment in your day and/or your life.  If you have been diagnosed with depression or burnout, ask your therapist about the MBCT or MBSR formal eight-week programs. 
What is neuroplasticity?
In short, it is the ability of our brains to create new neural pathways for our thoughts to travel upon and heal itself (after injury). Our brains are malleable. This physical process allows us to transform and change who we are, and move away from our unconscious programs. When we are stuck in our hardwired way of thinking, in our past, and do not engage in new experiences and activities we basically continue to “walk” the same well-worn path that we have always taken. Recreating the same experiences and reactions and thus prevents us from living our lives to our full potential. Physical activity, mindfulness through meditation, learning new skills, performing everyday tasks for example with the other hand, these all promote the creation of these new roads for our thoughts to travel on. As an ever evolving-science, I encourage you to find more information on neuroplasticity on your own.