Mindful2Work is specifically designed for people with stress and burn-out symptoms. The program has been created and evaluated by the University of Amsterdam and is specifically designed for the work environment. Within 6 weeks participants learn a new way of coping with stress.

The program combines:

  • physical exercise in nature
  • yoga exercises (with a focus on neck, shoulders and back)
  • mindfulness and meditation practice

Each week there is a focus on a different topic linked to coping with stress.

Which effects has the training?

  • Better focus and concentration
  • Improved mental and physical health
  • Less stress symptoms and better sleep
  • Improved workability
  • Reduced risk for long-term dropout from work

The long-lasting effects are impressive and last up to 1 year after participation. Studies show that

  • risk for long-term dropout from work dropped from 92 % (before the training) to 35% (6 months after the training)
  • the capacity to work the contract hours increased from 65 % to 93 %
  • Studies and video interviews with participants: https://www.mindful2work.nl/english/

Content Mindful2Work


  • individual meeting with the trainer
  • 6 weeks training in a group + 1 follow-up meeting 6 weeks after the training
  • Each group session lasts 2 hour
  • Training at home between the sessions


Each week physical exercise, yoga and meditation exercises are combined. Moreover, there is a specific focus topic:

  • Week 1: From autopilot to mindfulness
  • Week 2: Observing the body
  • Week 3: Breath
  • Week 4: Stress
  • Week 5: Coping with difficult situations
  • Week 6: Self-care
  • Week 7 (follow-up after 6 weeks): Becoming independent

Implementation – possibilities

  • On site (combination of being outside in nature and classroom)
  • Online
  • The training can be organized within your company, with different companies or for private persons

My areas of expertise

Mindfulness means being awake. It means knowing what you are doing”

Jon Kabat-Zinn