This is a gentle meditation to start the day with some kindness and care. You are invited to cultivate an attitude of benevolence towards yourself, and ending with some gentle movement to support yourself, especially in challenging times. 

Join Rainer for a 29-minute guided sitting meditation, designed to deepen your mindfulness practice. This session offers a space to cultivate awareness, presence, and inner stillness, helping you reconnect with yourself and reduce stress.

In this 21-minute standing yoga sequence, inspired by Mindfulness-Based Stress Reduction (MBSR), Rainer gently guides you through gentle movements that promote strength, flexibility, and mindful awareness. This practice is designed to help you connect with your body and cultivate a sense of grounded presence.

Join Rainer for a 36-minute guided sitting meditation, rooted in the principles of Mindfulness-Based Stress Reduction (MBSR). This meditation invites you to cultivate awareness and presence, helping you deepen your practice and foster a sense of inner calm and balance.

Enjoy this short guided meditation with Dana to become aware of your posture and breath helping you to step back and ground yourself. 

In this 30-minute Body Scan, you are invited to gently guide your awareness through your body, allowing sensations to be just as they are, without trying to change them. The Body Scan is a wonderful practice that helps increase body awareness, cultivate inner calm, and enhance mindful concentration.

This 37-minute lying down practice, guided by Rainer, is a core component of the Mindfulness-Based Stress Reduction (MBSR) program, designed to cultivate deep relaxation and awareness of the body. Through mindful attention to body sensations in movement, you can release tension and develop greater presence in the moment.

In this short STOP practice with Beate, you'll learn how to take a short pause with the following 4 steps:  Step back, Take a breath, Observe your present experience, and Proceed with greater clarity and calm. It's a simple yet powerful tool to pause, reset, and bring mindfulness into your daily life.

Join Dana for a calming 20-minute body scan, guiding you to release tension and cultivate deep relaxation through mindful awareness of your body.

Enjoy this 40 minute MBSR standing yoga sequence with Dana helping you to to tap into the wisdom of the body.