Unlock your Inner Calm with Mindfulness
Enhance Self-Regulation and Resilience with Mindfulness
Join NL MINDFUL expert-led Mindfulness program, based in Hamburg and accessible digitally. Designed for academic and professional communities, our sessions integrate evidence-based Mindfulness techniques shown to reduce stress, improve cognitive flexibility, and support emotional regulation.
NL MINDFUL blends evidence-based Mindfulness techniques with compassionate, expert guidance. Whether digital or in Hamburg, you’ll learn practical tools to regulate stress, improve focus, and build emotional balance — grounded in leading international contemporary psychological research. Inspired by centuries-old contemplative traditions, this course provides practical skills you can apply immediately in teaching, research, and daily life.
“The way out is in” – Thich Nhat Hanh
NL MAGAZINE
Structured Mindfulness Training – in Hamburg & Digital
Evidence-Based Mindfulness Practice for Stress Regulation, Emotional Resilience, and Self-Regulation
NL MINDFUL offers a comprehensive 8-week Mindfulness program, available in-person in Hamburg-Uhlenhorst or in a flexible digital email format. The curriculum combines scientifically validated techniques — including Mindful Breathing, short meditations, and Mindfulness-based movement — to cultivate calm, focus, and emotional balance in daily life.
Each session is guided by Melanie Kettner, Director of NL MINDFUL, trained at the Mindfulness Research Center (UCLA) and experienced in integrating psychotherapeutic insight with contemplative practice.
Scientifically informed. Personally tailored.Mindfulness you can trust, guidance you can feel.
Grounded in Research
From research to real life — mindfulness that works.
Evidence-Based Foundations
Our curriculum integrates findings from peer-reviewed studies and internationally recognized mindfulness programs, including:
- Mindfulness-Based Cognitive Therapy (MBCT) — University of Oxford
- Mindfulness Research Center — UCLA
- Mindfulness-Based Stress Reduction (MBSR) — Dr. Jon Kabat-Zinn, University of Massachusetts
- Self-Compassion Training — Kristin Neff, PhD & Christopher Germer, PhD
- Trauma-Sensitive Mindfulness — David A. Treleaven, PhD
Key Outcomes Reported in Scientific Literature
- Reduced anxiety and depression symptoms
- Enhanced cognitive flexibility and working memory
- Improved sleep quality
- Better emotional regulation under stress
- Our core breathing practice — focusing on the gentle “rising and falling” of the breath — engages the parasympathetic nervous system, fostering physiological calm and psychological stability.(source: Dr. Jon Kabat Zinn)
References below and available upon request
Chronic stress is linked to depression, sleep disturbances, inflammation, and cardiovascular issues. Mindfulness counteracts these effects by restoring balance in the mind–body system (Kabat-Zinn, 1990).
Who Should Attend
Ideal for individuals who:
- Seek healthy coping strategies for everyday stress
- Are preparing for challenging life events
- Await psychotherapy and need interim support
- Manage chronic illness and desire psychological resilience
Note: This course is not a substitute for psychotherapy, but aligns with TSM principles to ensure safety and accessibility.
Program Overview
A structured path to calm, clarity, and resilience.
- Duration: 8 weeks (option to pause after Week 4)
- Format: In-person (Hamburg) or digital class via email
- Weekly Themes:
- Mindful Breathing & Anchoring
- Morning Routines & Principles of Mindfulness
- Responding to Thoughts & Stress
- Mindfulness in Movement
- Working with Difficult Emotions
- Kindness & Self-Compassion
- Returning to Essentials
- Creating Your Mindfulness Toolbox
Post-program teacher support is included for one week, with ongoing community contact available. The in-person sessions in Hamburg are flexibel and can be extended as needed.
Fees & Registration
Digital Class: €560 (two instalments possible)
In-Person: €134/hour at Hartwicusstraße 3, 22087 Hamburg
Apply via email: contact@northletters.com
Early registration ensures timely intake and priority scheduling for those with urgent needs.In-Person sessions can be added as needed to the 8 weeks program.
Please note: this course is not a substitute for psychotherapy. It is, however, aligned with the principles of Trauma-Sensitive Mindfulness (TSM) as outlined by David A. Treleaven, ensuring safety and support for all participants.
All new participants are required to complete a Health Questionnaire, ensuring the course is suitable for their individual needs and circumstances.
About the Instructor
Melanie Kettner — Director of NL MINDFUL, Publisher of NL MAGAZINE, and certified Heilpraktiker for Psychotherapy with a background in psycholinguistics. Her teaching is informed by training at UCLA’s Mindfulness Research Center, extensive practice, and a commitment to integrating evidence-based methods with compassionate guidance.
How to Apply
Please submit your application via email:
Early registration is encouraged to secure your place and begin the intake process promptly. Participants with urgent medical or psychological needs may request priority scheduling.
NL MINDFUL BENEFITS
- Enhancement of Self-Regulation through Mindfulness Hamburg’s expert-led mindfulness courses aim to improve resilience, self-regulation, and concentration by employing breathing techniques and mindfulness practices adapted to participants’ needs.
- Scientific Foundations of NL MINDFUL: The program is grounded in research from UCLA, Oxford, and teachings of Jon Kabat Zinn, Thich Nhat Hanh, and Neff/Germer, emphasizing emotion regulation and clinical benefits of mindfulness.
- Stress Management and Mental Health Benefits: Mindfulness practices help regulate emotion, reduce anxiety, improve sleep, and address chronic stress, which is linked to physical and psychological health issues like depression and inflammation.
- Practical Implementation: The courses are designed for anyone seeking better coping strategies in stressful situations, including medical patients awaiting psychotherapy, with adaptable schedules and intensiv personal support.
- Eight-Week Program Structure and Support: The navigated curriculum covers topics such as Mindful Breathing, Mindful Movement, Walking Meditation, responding to stress, self compassion, and basic mindfulness principles, with ongoing support post-program for skill reinforcement.
- Scientific support & compassionate guidance. Each week offers new insights and techniques, enabling you to gradually build a sustainable personal mindfulness practice with personal support and compassionate guidance.
More about MINDFULNESS HERE
Have a look at NL MAGAZINE:
www.northletters.com
Harvard Gazette. Read here. 2.James Nestor: Breath- The New Science of a Lost Art 3.Jon Kabat Zinn: Full Catastrophe Living
Tessa Watt:Mindfulness. Daniel Goleman, Richard J.Davidson: Altered Traits. Susan L. Smalley & Diana Winston: Fully Present. https://pubmed.ncbi.nlm.nih.gov/30153464/