Meditation and Mindfulness program for stress reduction and emotional management.

An increasing percentage of the population (12%) experience anxiety or depressive symptoms on a regular basis and almost 25% experience it at least once in their lifetime.

This includes all of us, and, we may not even be aware of it.

PRÓXIMO CURSO COMIENZA EN SEPTIEMBRE 2025

PRÓXIMO CURSO COMIENZA EN SEPTIEMBRE 2025

HOW MEDITATION CAME TO HAVE SCIENTIFIC EVIDENCE

Meditation gained scientific support with programs such as MBSR (Mindfulness-Based Stress Reduction) and MSC (Mindful Self-Compassion), developed by experts such as Jon Kabat-Zinn, Kristin Neff and Christopher Germer. These protocols adapted ancient practices of meditation and self-compassion to a structured and replicable format, studied in rigorous research. Their benefits, such as stress reduction, improved emotional regulation and changes in neuroplasticity, were validated through controlled studies and tools such as neuroimaging, consolidating their basis in modern scientific evidence.

    • Jon Kabat-Zinn (1990): He introduced the Mindfulness-Based Stress Reduction (MBSR) program at the University of Massachusetts Medical Center. His book "Full Catastrophe Living" explains how mindfulness can reduce stress and improve quality of life. Subsequent studies confirmed the efficacy of MBSR on conditions such as anxiety, depression and chronic pain(JAMA Internal Medicine, 2014).

    • Kristin Neff and Christopher Germer (2012): Developed the Mindful Self-Compassion (MSC) program to teach self-compassion strategies based on research linking self-compassion to better emotional regulation and less self-criticism(Self-Compassion: The Proven Power of Being Kind to Yourself, Neff, 2011).

    • Davidson et al. (2003): Research showing how mindfulness meditation can induce changes in the brain, especially in areas associated with attention and emotional regulation(Proceedings of the National Academy of Sciences).

    • Goyal et al. (2014): A systematic review published in JAMA Internal Medicine found that mindfulness-based programs have positive effects on the management of stress and depressive symptoms.

    • Holzel et al. (2011): A study published in Psychiatry Research: Neuroimaging revealed that mindfulness practice can increase gray matter density in brain regions related to learning, memory, and self-regulation.

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What is our Meditation and Mindfulness program for stress reduction and emotional management.

Our program is inspired by the fundamentals, structure and basis of the MBRS(Mindfulness-Based Stress Reduction ) programsby Jon Kabat Zinn) and MSC (Mindful Self-Compassion founded in 2012 by Dr. Kristin Neff and Dr. Christopher K. Germer); in addition, at the content level, it is enriched with personal experience in meditation, yoga and philosophy of almost 20 years under the tutelage of recognized teachers worldwide, coming from various traditions.

The result is a comprehensive and complete program that combines ancient wisdom about the workings of the Universe, an inspiring philosophy about reality and the essence of being human, the solid empirical evidence of the most recognized mindfulness programs in the scientific field, and the most recent advances in neuroscience.

We are committed to maintaining the integrity and rigor of these evidence-based methodologies in our programs. At the same time, we allow ourselves to be flexible and creative, incorporating inspiring readings, relevant data and new evidence that not only enriches the content, but also enhances motivation and deepens the transformative experience of participants.

    • Duración: 8 semanas con una sesión semanal.

    • Sesiones. Grupo máximo de 5 personas. Sesiones de dos horas de duración.

    • Intensive retreat: One day of intensive mindfulness practice (usually between the sixth and seventh week), 6 to 8 hours.

    • Daily practice: 30 to 45 minutes of personal practice at home, guided by audios and readings.

  • El programa está estructura para adquirir las siguientes habilidades y conocimientos prácticos:

    1. Técnicas de Atención Plena:

      • Meditación formal: Aprender a sentarse en silencio y observar los pensamientos, emociones y sensaciones corporales sin juzgarlos.

      • Prácticas informales: Integrar el mindfulness en actividades cotidianas (como comer o caminar), para desarrollar una conciencia constante del momento presente.

    2. Ejercicios de Respiración y Relajación:

      • Respiración consciente: Técnicas de respiración profunda que ayudan a activar el sistema parasimpático y promover la calma.

      • Relajación progresiva: Ejercicios que permiten identificar y soltar tensiones acumuladas en el cuerpo.

    3. Conciencia Corporal:

      • Escaneo corporal (Body Scan): Una práctica que consiste en recorrer mentalmente cada parte del cuerpo, lo que ayuda a detectar y liberar bloqueos físicos y emocionales.

      • Yoga y movimientos conscientes: Incorporar posturas y estiramientos que faciliten la conexión entre mente y cuerpo.

    4. Reconocimiento y Regulación Emocional:

      • Identificar patrones emocionales: Aprender a reconocer cómo surgen y se manifiestan las emociones, diferenciando entre reacciones automáticas y respuestas conscientes.

      • Herramientas para responder en lugar de reaccionar: Técnicas que permiten pausar, reflexionar y elegir una respuesta equilibrada ante situaciones estresantes.

    5. Comprensión de la Naturaleza del Estrés y del Sistema Nervioso:

      • Educación sobre la respuesta al estrés: Entender cómo se activa el sistema nervioso simpático y cuál es el rol del parasimpático en la relajación.

      • Conocimiento del impacto del estrés en el cuerpo: Información sobre cómo el estrés crónico afecta la salud física (por ejemplo, en la digestión, la calidad del sueño y el sistema inmunológico) y mental.

    6. Integración de Prácticas en la Vida Diaria:

      • Planificación y consistencia: Estrategias para incorporar prácticas diarias que ayuden a regular el sistema nervioso, como micro-pausas, ejercicios de respiración y momentos de desconexión de dispositivos digitales.

      • Autoconciencia y seguimiento personal: Llevar un registro de los cambios en el estado de ánimo, el sueño y la energía para ajustar la práctica según las necesidades individuales.

    En conjunto, estos aprendizajes permiten no solo reconocer los signos de desregulación, sino también adoptar herramientas prácticas para restaurar el equilibrio del sistema nervioso, mejorando la gestión emocional y, en consecuencia, la calidad de vida en un entorno de alta exigencia y constante estímulo. La práctica continua y la integración de estos hábitos contribuyen a desarrollar una mayor resiliencia frente al estrés, fomentando un estado de bienestar duradero.

  • The program follows a logical progression designed to develop mindfulness, stress management and emotional management skills in a gradual manner:

    Week 1-2: Introduction and fundamentals

    • Introduction to Meditation and Mindfulness.

    • Techniques to develop sensitivity and awareness of sensations.

    • Recognize automatic patterns of thought and behavior.

    Week 3-4: Broadening of Consciousness

    • Introduction to sitting meditation and mindful yoga.

    • Identification of common reactions to stress.

    • Development of the ability to respond rather than react automatically.

    Week 5-6: Integration and intensive practice

    • Integration of attention to grief in daily activities.

    • Reflection on changes in the relationship with stress.

    • Intensive day to consolidate skills.

    Week 7-8: Maintenance and shutdown

    • Identification of strategies to maintain the practice in the long term.

    • Reflection on the impact of the program on daily life.

    • Preparation and recommendations for post-program life.

HOW THIS PROGRAM CAN HELP YOU

MENTAL LEVEL

Reduction of distress (harmful stress) and anxiety

The reaction to stressful situations becomes calmer and more balanced. Learn to regulate thoughts that generate anxiety.

Reduction of depressive symptoms

Greater tranquility and balance, and a feeling that restlessness or sadness is less overwhelming.

EMOTIONAL LEVEL

Improve emotional self-regulation

Being able to identify and observe your emotions without being carried away by immediate impulses. This greater understanding and control over emotions can help you face difficult situations with more serenity and clarity. 

Be more present

Discover the pleasure of fully enjoying the little things and stop worrying so much about the past or the future.

SOCIAL LEVEL

Increased resilience

Challenges and obstacles become opportunities to learn and grow. Your ability to adapt and overcome adversity can be enhanced.

Improve your interpersonal relationships

Treat others with greater understanding and empathy, strengthening bonds with those around you. 

Meditation is neither theory nor academic knowledge. Meditation is an experience difficult to explain because it happens beyond the mind and words.

That is the goal of meditation, to reach a state in which the known, tangible and describable becomes irrelevant, and in which silence, the subtle, and the connection with the present moment take center stage. It is a space where time seems to stop and attention expands, allowing you to experience a sense of deep peace and inner clarity. In this state, there is no struggle or seeking, only a full acceptance of what is, a rest in pure awareness that transcends the distractions of the mind. Meditation is, in essence, a journey into your own essence, a reunion with the stillness and innate wisdom that dwells within us all.

Of all my journey in the world of yoga in 20 years, the most valuable thing I have cultivated is the ability to regulate my nervous system, to keep my peace and stay in my center even in the most stressful moments of my life. I feel fortunate for the commitment of my meditation and philosophy teachers to disseminate these ancient techniques with the utmost rigor at a time when the neuroscience of meditation was just beginning to be studied. Thanks to the commitment of these scholars, meditation today acquires scientific soundness and a structure that is accessible to everyone.

I envision a society in which all people have in their power the tools to find peace, free themselves from suffering and return to their balance anytime, anywhere.

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Write to us and we will inform you of the complete program and the next dates of the course.

It usually happens once a year in spring, do not miss it, it can change your way of understanding life and transform the eyes with which you see the world.


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