Experience more calm and inner peace, in the comfort of your own home or through personal 1-on-1 guidance, at times that suit you.

This mindfulness training is offered as individual guidance. Sessions can take place either as personal 1-on-1 training or as guided practice at home, depending on your preference. All sessions, exercises and supporting materials are tailored to your personal goals and are scheduled in consultation, based on an hourly rate.

Mindfulness Training helps you with:
- Experiencing more calm and inner peace
- Dealing with stress more effectively
- Improving concentration
- Increasing energy levels
- Reducing rumination and excessive (over)thinking
- Burn-out prevention
- Making more conscious choices at work and at home
- Improving sleep quality

Participants learn to meditate independently and develop techniques to adopt an objective attitude towards thoughts, emotions and physical sensations. This creates insight into the causes and effects of one’s own behaviour and that of others. Through practice and gradual integration of these techniques, participants grow in their ability to face challenging situations, problems and obstacles from a calm, relaxed and wise perspective. This increases awareness and positively influences both time perception and overall sense of wellbeing.

Mindfulness originates from Buddhism. The Buddha, who lived around 500 BCE, described the Eightfold Path to enlightenment with the intention of reducing suffering and increasing happiness for oneself and others. The seventh step on this path focuses on developing right concentration in the present moment.

Each session starts with gently preparing the body through hatha yoga, yin yoga or qi gong. These movements are specifically designed as preparation for concentration meditation (shamatha meditation). You train your concentration and visualisation skills using eight meditation techniques, including short and long body scans, seated meditation focused on breath and body, lake and mountain meditation, 3-5 minute breathing space and coping techniques, mindful engagement with daily activities, and walking meditation. This approach supports living more consciously in the present moment and cultivating inner stillness.

Mindfulness training has helped participants with stress-related complaints, concentration difficulties, chronic fatigue, addictions, pain, insomnia and strongly disruptive emotions such as anger and anxiety. Scientific research into meditation shows that brain activity changes through meditation, cortisol levels decrease and melatonin levels increase. As a result, relaxation improves and sleep quality increases. From a relaxed state, it is easier to break habitual patterns than from stressful situations, where one tends to fall back into old behaviours.

The mindfulness workbook used during the training is inspired by the 8-week MBSR (Mindfulness-Based Stress Reduction) programme developed by Jon Kabat-Zinn. The audio recordings are voiced by Hans Kloosterman in Dutch and English.

Learning outcomes
- Concentration
- Awareness (mindfulness)
- Being present in the moment
- Acceptance
- Letting go
- Being rather than doing
- Learning to deal with challenges consciously instead of on autopilot

Materials.
Please provide a meditation cushion, blankets and optionally a yoga mat.

Individual intake
After registration, an intake form will be sent to you. This form includes questions about learning goals, health, previous experience and personal circumstances. Based on this intake, the training is tailored to your needs. A telephone or in-person intake session is also available upon request.

Training & practice in your own time
Between sessions, participants are encouraged to practise meditation regularly using appropriate support materials such as a meditation cushion or bench. A large part of the learning process takes place outside the guided sessions. Participants are advised to keep brief notes after each meditation to reflect on their experience and progress. Practice time typically ranges from 30 to 60 minutes per day, depending on personal goals and availability.

The teacher
Hans Kloosterman. Mindful Leaders is facilitated by Hans Kloosterman. Hans is a rainmaker, entrepreneur, author, yoga teacher and meditation and mindfulness expert. A significant part of his expertise was developed during his time as a monk in a Tibetan monastery, complemented by many years of study in Buddhism and Hinduism.

The combination of 25 years of entrepreneurial and management experience makes Hans particularly valuable for organisations that believe happy employees perform better.

Hans is a member of the VMBN Association and certified as a Mindfulness Trainer Category 1

Clothing during meditation
Participants are advised to wear comfortable clothing that does not restrict movement around the legs or hips. Layered clothing is recommended, as body temperature may drop during meditation.

Themes during the training
Week 1 – Autopilot
Week 2 – Dealing with obstacles
Week 3 – Awareness of breathing
Week 4 – Staying present
Week 5 – Allowing and letting be
Week 6 – Thoughts are not facts
Week 7 – Caring for yourself
Week 8 – The end of the beginning
Week 9 – Silent session, review of the previous weeks, plus loving-kindness and compassion meditations

Payment
The mindfulness training is offered on an hourly basis. The total cost depends on the number of sessions and the chosen format (1-on-1 training or guided practice at home).

Reimbursement
In some cases, it is possible to receive (partial) reimbursement for mindfulness training through supplementary health insurance. As a member of the VMBN Association and a certified Mindfulness Trainer Category 1, Hans meets the criteria required by certain health insurers. Always check reimbursement options with your insurer before booking the training.