Dhamma Sati

Mindfulness Based Stress Reduction (MBSR)

An 8-week course to live with more presence and calm, and respond to everyday challenges more mindfully.

@dhamma.sati.pt
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The programme

What is MBSR

The MBSR (Mindfulness-Based Stress Reduction) programme was developed in the 1970s by Dr Jon Kabat-Zinn at the University of Massachusetts.

Since then, it has helped thousands of people to cope better with stress, anxiety and the challenges of everyday life, bringing greater balance, wellbeing and quality of life.

It is now the most widely studied and practised mindfulness programme in the world.

The course lasts 8 weeks and is very practical — you’ll learn to train your mind through mindfulness meditation and apply this to your daily life.

The aim? To live with greater presence and calm, and to respond to challenges in a more mindful way.

Where we are heading

Course goals

  • Use Mindfulness to reduce stress, pain and the impact of illness, promoting greater physical, mental and emotional well-being
  • Develop greater awareness of your thoughts and learn to deal better with difficult emotions
  • Respond to challenges with more choice and clarity, instead of reacting automatically
  • Integrate Mindfulness into your daily life in a practical way
  • Apply Mindfulness techniques in your personal and professional life
  • Communicate more mindfully and improve the quality of your relationships
Materials and practice

What is included

  • Guided instruction in Mindfulness meditation practices
  • Mindful movement
  • Personalised instruction and group sharing
  • Guided meditation audio recordings for personal practice
  • Course manual
The path, session by session

Programme

  1. 1
    Introduction to Mindfulness and the Being mode
  2. 2
    Perception and Reality
  3. 3
    Being and Doing
  4. 4
    Stress and Reactivity
  5. 5
    From Reaction to Mindful Response
  6. 6
    Mindful Communication
  7. ✦
    Retreat day
  8. 7
    Integration and Lifestyle
  9. 8
    Continuing the Practice
The time commitment

Duration

The course consists of 9 sessions over 8 weeks.

It includes weekly 2.5-hour sessions (7:00 to 9:30 pm) and a 6-hour retreat day — usually on a Saturday or Sunday, between the sixth and seventh sessions.

9 sessionsover 8 weeks
2h30per weekly session, 7:00 to 9:30 pm
Before you register

Important information

Commitment

This is a very practical course, with meditations and group sharing, so it is important that you commit to taking part in all 8 weeks.

It is also essential to have time for a daily practice of about 30 to 45 minutes.

We know it can be demanding, but it is precisely this commitment that makes the difference in the results.

The course is designed to work progressively over the 8 weeks, following a specific protocol. Breaking the continuity of the 8 weeks also alters the protocol, which will affect the results.

Supervision

This edition of the course is part of my certification as a teacher and includes supervision between sessions.

For this reason, parts of a session may need to be recorded, without recording images of the participants.

Recordings will be deleted right after the corresponding supervision session.

Dates and venues

Where and when

This edition of the course runs from 11 January to 1 March 2027.

Weekly sessions take place every Monday, 7:00 to 9:30 pm, at beHaus, Rua Marques da Fronteira 115, Lisbon (near Parque Eduardo VII).

The silent retreat takes place on a Sunday, 9:45 am to 4:00 pm, at a venue to be confirmed (no more than 1 hour from Lisbon).

Weekly sessions

beHaus

Rua Marques da Fronteira 115, Lisbon
(near Parque Eduardo VII)

Silent retreat

Venue to be confirmed (max. 1 hour from Lisbon)

Sunday, 9:45 am to 4:00 pm

Week 111 January
Week 218 January
Week 325 January
Week 41 February
Week 58 February
Week 615 February
Silent retreat21 February
Week 722 February
Week 81 March

Attendance and punctuality are very important. Please always arrive 15 minutes before the session starts so there are no interruptions.

Sessions are held in Portuguese. An edition in English may be considered if there is interest.

Investment

Course fee

100€

As it is part of my qualification phase as an MBSR teacher, this edition of the course has a symbolic fee. The fee for each participant is 100 euros.

The reference fee for the course after qualification is between 240 and 280 euros.

Those who have lived the course

Testimonials

Taking this 8-week mindfulness course was a truly unique experience that I will certainly carry with me for life.

Over these weeks I learned not only different mindfulness practices, but above all a new way to stop, observe and be more present in my everyday life. Every week I learned something new. It was a space for learning, reflection and personal discovery that had a very special impact on me.

The way Carolina accompanied us made all the difference: always with great empathy, calm and respect for each person's pace.

I sincerely recommend this experience to anyone who feels the need to slow down, get to know themselves better and bring more awareness into their life. For me, it was not just 8 weeks of a course — it was the beginning of a practice I want to keep carrying with me.

Rafaela M.

I am writing to thank Carolina for the incredible Mindfulness course. I was already interested in the subject before, and after the course even more so!

The in-person sessions were beautiful, and the most special moment was the silent retreat. I am eternally grateful for this course, and I dare to say that it did me more good than my own therapy.

I keep up with the homework practices and I still hear Carolina's voice guiding me in my mind. Thank you for this experience and for making this moment something so special!

Thaís D.