MBSR® Mindfulness Course In-Person Barcelona

Discover a leading stress-reduction method developed at the prestigious University of Massachusetts, now offered in person in Barcelona as an ideal starting point for anyone ready to begin a mindfulness journey and learn to meditate with depth. This program is designed to help reduce stress and anxiety while teaching you how to manage emotions wisely and meet life’s challenges with greater clarity. It is an invitation to train the mind and live with more fullness.

Through this mindfulness retreat, you will strengthen essential personal skills that support greater energy, well-being, and a deeper sense of self-care in everyday life. The benefits can be truly transformative: participants often find themselves better equipped to handle difficult situations with composure and effectiveness, more connected to themselves, and able to enjoy a calmer inner state and make wiser decisions. After completing the 8-week program, many people experience a noticeable reduction in stress and discomfort, along with a significant increase in confidence and life satisfaction.

The curriculum combines core mindfulness practices with tools for developing emotional intelligence, assertive communication, and effective time management. It is designed to guide you step by step through the “how” of practicing, integrating, and applying these techniques in daily life. The in-person course in Barcelona includes 8 weekly sessions plus one day of intensive practice. Each meeting features interactive practices, personal development exercises, and space for shared exploration.

The course structure includes weekly classes of 2.5 hours, with a recommendation to practice at home for 30 to 45 minutes each day. You will receive access to MP3 files with guided practices and meditations, as well as an extensive manual of more than 100 pages with notes and supporting materials. The program also includes a 7-hour silent retreat with guided practices and one individual session to support your personal progress.

• Session 1: What is Mindfulness and Attention? - 3 key skills for training attention - Present-moment awareness practice.
• Session 2: Perception and reality - The mind in action mode versus contemplative mode - Reactive cycles and mental models - Transforming experience - Mindfulness meditation.
• Session 3: The 4 basic emotions - Emotion physiology and behavior - The relationship between emotions and health - Rumination and altered emotional states - The 5 steps of emotional regulation - Moving meditation.
• Session 4: What is stress? Stress as a survival mechanism - Perception of threat - Stress physiology - Mind-body sensations - Adaptive self-care strategies - Personality and resilience - Yoga and mindful movement practices.
• Session 5: Responding to stress - Identifying stressors in personal and professional life - The circle of control - Behaviors and coping strategies - The difference between reacting and responding - Mindfulness meditation.
• Session 6: Conscious communication - Communication styles and the application of mindfulness - Conscious listening and empathy - Nonviolent communication - Guided and walking meditation.
• Session 7: Self-care and time management - Identifying “time thieves” to become more effective - Practical time-management exercise - The art of saying “no” in a positive way - Metta guided meditation.
• Session 8: Bringing the practices into life - Neuroscience and mindfulness - 7 Habits of Happiness - Experiences and learnings - Program closing.

MBSR® Mindfulness and Science is one of the most scientifically supported programs in the world. It is delivered following the same protocol used at the University of Massachusetts Medical Center. According to various studies, participants achieve reductions of more than 45% in stress, anxiety, and depression, while also improving emotional regulation, increasing life satisfaction, and enhancing attention, concentration, and learning capacity.

ABOUT THE INSTRUCTOR: Ania Savina is an accredited MBSR® instructor and holds a Master’s degree in Mindfulness-Based Interventions (MBI). With a strong background in Business Administration and Management, she brings the experience needed to guide you on this path. “Life is better with health. After years of prioritizing professional performance over self-care and facing health issues caused by stress, I understood that well-being, happiness, and work are compatible. Today I support people in discovering that it is possible to live in a different, more conscious way.”

Small Groups: To ensure comfortable learning and care for everyone’s well-being, the group will be limited to a maximum of 12 people.

Included Materials: All materials needed for home practice and in-center exercises.

Instructor Support: I am here to support you. Throughout the course, you will receive personal guidance to answer any questions.

Certification: Participation certificate endorsed by Mindfulme and the Spanish Association of MBSR® Instructors.

Price: 345€. Special early-bird price for registrations completed before April 15, 2026: 375€. Satisfaction guarantee: if you attend all sessions, complete the intensive practice day and the assigned tasks, and are not satisfied, your full enrollment fee will be refunded.