More about mindfulness


"Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgementally"


This definition of mindfulness comes from Jon Kabat-Zinn. He united Eastern meditation and Western cognitive psychology. Partly because these elements reinforce each other, mindfulness has been able to develop into the effective training as we know it today.

Terug naar Nederlands

Why should I practice mindfulness?

Mindfulness can help you to:

  • Experiencing less stress 
  • Worry less
  • Increase creativity
  • Sleep better and work more effectively
  • More enjoyment in the here and now
  • Less anxiety and (chronic) pain
  • Prevent or recover from burnout

Mindfulness a skill

Mindfulness is not a panacea, but a skill that everyone can learn. A skill that helps to live less on autopilot and more present as life unfolds. This creates space to exercise more influence over the course of your own life. Mindfulness helps to reduce stress, increase concentration, learn to let go and accept, increase compassion and inner wisdom.

What is the origin of mindfulness?

The mindfulness training as we know it today was developed back in 1979 by John Kabat-Zinn at the University of Massachusetts under the name MBSR or Mindfulness Based Stress Reduction. Its origins can be found in ancient Buddhist meditation techniques. However, John Kabat-Zinn stripped mindfulness of religious aspects, making it accessible to everyone. Meanwhile, a multitude of studies show that mindfulness training has positive effects in people with stress, chronic pain, anxiety disorders, depression and sleep problems. Even in people without complaints, the quality of life appears to improve significantly. Today, mindfulness is therefore fully accepted in scientific Western psychology. 

How does mindfulness work?

Most of the time we live on autopilot. This is especially convenient for everyday actions such as riding a bike, tying our laces, walking and breathing. Sometimes it is less pleasant, such as when we open a bag of chips or a chocolate bar and without realizing it, we miss out because the bag is empty. Our mind has wandered, forgetting to enjoy it. This is not so bad yet. In reality, however, our thoughts more often wander to things that are on our minds. What we all have to do privately and at work, to an altercation with a colleague or friend, to past events or tomorrow's worries. Moreover, many of us are confronted with negative thoughts that present themselves as truth. I'm not good enough, I can't do this. He/she doesn't like me and more such thought patterns. Thoughts that are not necessarily true but can influence us negatively and cause many complaints. 


Among other things, mindfulness teaches you to become aware of thought patterns and to bring your attention back to the now in a gentle way: to what you are doing now, to what you are experiencing now and seeing now.

What is the effect of a mindfulness course?

It results in a number of positive effects. Less room is left for brooding, stress levels are lowered and more relaxation occurs. At the same time, by paying full attention to them, experiences become more vivid and intense. Those who live mindfully are more attentive to small happiness and thus more likely to achieve true happiness. Mindfulness teaches you to become more aware of what is going on in your body and mind, so that you are better able to notice and anticipate stress signals in time. Furthermore, mindfulness teaches you to accept life as it is. This does not mean that you resign yourself to those parts you are dissatisfied with, but that you work towards a solution from acceptance. You don't fight a continuous battle; instead, you act from relaxation. Mindfulness practice thus helps you go from full mind to mindful.  

What does a mindfulness course cost?

The cost of the 8 week MBSR mindfulness training in the Netherlands is between €300 and €500. At ZoMindful we consciously choose to keep the rates affordable, so that following a mindfulness training is feasible for everyone. Without compromising on quality. The training is always given by a recognized and highest category 1 trained trainer. Moreover, our trainers have the highest google rating. Here you can find some of the reviews per trainer.


Because we teach less mindfulness courses in English the costs of the English courses are more expensive than our Dutch courses. Even though we are able to keep our prices affordable. Without health insurance reimbursement you pay at ZoMindful €350,- with health insurance reimbursement €375,-. In case of reimbursement this means that your own contribution lies between €0,- and a maximum of €125,-. Possibly supplemented by € 25,- for attending an optional silence day. 

Mindfulness a superpower? Yes, have a look

What is the mindfulness training like?

Over the course of 8 weekly meetings of 2 hours and 15 minutes each, you will learn the skill. In addition, you can count on about 30 minutes of homework (practicing at home) per day. So it takes some practice, but you get a lot in return. During the training you can expect meditation exercises and occasional light yoga exercises. You will learn different techniques all aimed at focusing your attention and getting you more in touch with your breath, your body and your inner voice. We will build this up. Each week a new part of the skill. We begin by discovering how we live on autopilot to move from there each week to an attitude we call mindful. An attitude where we are aware of our mind and thought patterns and can deal with them appropriately. An attitude that contributes to a happy life.  


Main themes per meeting 

Meeting 1: Automatic pilot

Meeting 2: Obstacles and helping attitude qualities

Meeting 3: Exploring boundaries 

Meeting 4: Stress and stress reactions

Meeting 5: Responding to stress consciously & acceptance

Meeting 6: Identification with thinking

Meeting 7: Self-care: how do I handle myself better?

Meeting 8: How to integrate mindfulness into life beyond training 


In addition, optional to attend a silence morning from 09.30-14.00, where the experience gained is further deepened.  

Is mindfulness difficult? No anyone can do it!

What is the difference between mindfulness & meditation?

Actually there is no simple answer because it is partly a definition issue. Yet there is something to be said about it. When we practice mindfulness we learn to be aware of what is going on around us, in our body and mind, and to be better able to cope with stress. So this involves all activities in life, not just meditation. In addition, there are different meditation techniques. You have meditation techniques that focus primarily on concentration from which clarity can arise, and techniques such as mindfulness meditation, which in addition to stillness and calmness teach us focus on gaining insight into the workings of our own mind. Mindfulness is therefore also called insight meditation.