3-Week Mindful@Work Mini Course
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Online 3-week Mindful@Work Mini Course

Boosting your resilience, joy, and performance at work

with mindfulness trainer Beate Trück and nutritionist Heather Gorham

Online 3-week mini course, on Tuesday December 7th, 14th, & 21st from 19.30 - 21.00 CET

In these volatile, fast paced, uncertain and ambiguous times, where we are again working from home, many people are having a hard time concentrating and separating work from private life. As a consequence, you can feel constantly crazed, having the impression of always running behind, having no time to be creative and focus on the stuff that really matters. Not being your best self at work and not getting fulfilment out of your life anymore can lead to feelings of overwhelm, helplessness and exhaustion.

With teleworking quickly becoming the norm, this is a great opportunity to learn how to create mindful pauses in your day, whether a quick break or a mindful lunch. Learning how to do so will help boost your resilience and increase focus and efficiency throughout your workday.

Why the focus on getting things done is only half of the story

Many organisations strongly focus on improving efficiency – doing more with fewer resources. However, this focus on doing is only half of the story. There is another side to effective organisations, which often gets overlooked.

We are in the doing mode when we are solving problems, analysing situations, and getting things done. However, in the hectic reality of many organisations today, this doing mode can easily become a stressed, overdrive mode.

Why the focus on getting things done is only half of the story

There is ever more information to process, within shorter time limits. In today's 24-hour economy, people are expected to respond instantly. Add to this the constant distractions of emails, smartphones, and open-plan offices – and you get a high-pressure context in which human potential partially gets lost. The current global pandemic is taking away any sense of certainty and security, while the increase in working from home has decreased the division between work and private life, not to mention, the increase in back-to-back meetings making things even worse.

A healthy dose of acute, positive stress – such as a nearing deadline – helps us focus. But the chronic stress that is induced by constant distractions and excessive time pressure is largely counterproductive.

Under this kind of stress, our brain switches to survival mode, resulting in the fact that our thinking process and actions become less rational. Chronically stressed people are more anxious, less creative, more easily irritated, and end up exhausted. When your team is far from its potential performance, your organisation is also unable to deliver its best possible results.

Mindfulness allows people to recharge their batteries

Mindfulness allows people to recharge their batteries

Therefore, it is crucial to learn to recharge your batteries during a busy day - before you reach the point of depletion. This is exactly what a mindfulness training offers, and it is very easy to implement at work.

Practising mindfulness at work is about building moments into your day to just be. Short breaks in which you take a breather, allow your mind to calm down and find more clarity about what to do next, and how to do it best.

Of course, various apps make a similar promise. But without proper training first, these won’t offer a long-term solution – this requires changing mental habits. A mindfulness training and professional guidance support this process of transformation.

This is the paradoxical effect of mindfulness: doing things more effectively through being more aware and balanced. Our mindfulness workshops and courses offer many practical and down-to-earth ways of achieving this, and appeal to a wide range of audiences, from managers to support staff, engineers, and salespeople.

Some of the concrete benefits of applying mindfulness at work:

  • Keep your cool in acutely stressful situations
  • Prevent chronic stress from building up
  • Move from automatic reactions to more chosen responses
  • Counter the negativity bias and shift towards more positivity
  • Feel more in control of your life and focus on what really matters to you
  • Find more joy in your work (again)
  • Learn to build in nourishing pauses
  • Increase focus and efficiency during your workday

This mini course is comprised of 3 sessions


1. Lower your stress with Beate Trück

In this session you will learn about the three modes that you can find yourself in (drive, stress, and resting mode) and how to lower stress by tapping more often into the resting/being mode. You will learn how to use simple mindfulness exercises to pause and switch into the being mode so that your stress levels do not go out the window and so that you can be more focused and calmer at work. During the day we are so often in an autopilot mode where we are not aware of our body and emotions. Therefore, it is important to learn tools for introspection to become more aware of your internal world and your stress signals so that you can take wiser decisions and be less reactive.

2. Shift your mind towards more positivity with Beate Trück

The brain is continually remodelling itself as you learn from your experiences. When you repeatedly stimulate a circuit in your brain, you strengthen it. Because our brains are like Velcro for the bad and Teflon for the good, frustration, worry and stress are quickly wired into your nervous system. To beat this negativity bias, we teach you a powerful method developed by neuroscientist Dr. Rick Hanson. This method uses the science of positive neuroplasticity to turn everyday experiences into lasting inner strengths including mindfulness, self-compassion, and confidence, for truly resilient wellbeing. The workshop will take you step by step through this method by applying it to our different needs of safety, satisfaction and connection and thereby tapping into an increasing sense of calm, contentment, and love. Positivity is an underrated competence at work, but it is essential because research has shown that happy employees are much more motivated and productive.

3. Take a pause through a mindful lunch with Heather Gorham

How often do you take a proper break for lunch during your workweek? Too many people take their lunches in front of a screen, on the go, or even during a meeting. Not only are you missing a perfect opportunity to spend some time in the resting/being mode, but you’re also potentially stealing focus and efficiency from the rest of your day. How we eat is just as important as what we eat. In this session you’ll learn how to take a mindful approach to your lunch break, regardless of how much time you have. Plus, you’ll receive tips and tricks for easy, nourishing lunches that will fill your energy reserves. All of this together will help you maintain focus and efficiency for your work, even through that pesky afternoon dip.

Features of the Mindful@Work Mini Course

Features of the Mindful@Work Mini Course

  • 3 sessions of 1,5 hours each
  • Mix of teaching, practising, and sharing
  • Online via zoom
  • Max 18 people
  • In English

For whom?

This course is ideal for you if you are an:

  • Employee at any level
  • Entrepreneur
  • Employer
  • HR responsible
For whom?

How to book the course?

  • Scroll down to book at spot for the course and pay directly
  • If your employer is willing to pay for the course, please let us know so we can issue an invoice to them
  • You can also book the whole course for your organisation, please get in touch with us directly


€165 (VAT included), included in the fee:

  • A handout or workbook for each workshop
  • Specific, downloadable meditations
  • The recording of each session will be accessible for 7 days

Brussels Mindfulness is one of the pioneer organisations for providing mindfulness at work in Belgium.



Beate Trück, Director Brussels Mindfulness

Beate is German and has several masters in languages and European affairs. In previous years she has worked in leading positions at different organisations in Brussels, amongst others as CEO of the European Venture Philanthropy Association and Brussels Director of the Fraunhofer-Gesellschaft. She has been teaching mindfulness and mindful leadership in many international organisations since 2011. 

Heather Gorham, NTP

Heather is a certified Nutritional Therapy Practitioner and has been working with clients since 2018 in her online practice, Healthfully Heather. She helps those who are struggling to maintain a healthy relationship with food and digestive discomfort through working not only on their food choices but also their attitude towards food and many of the lifestyle factors that can also impair proper digestion (such as stress, sleep, movement, etc.).

Do not hesitate to get in touch with us if you have any questions. For administrative and practical questions, please contact info@brusselsmindfulness.be. For questions about our courses and events, have a look at our FAQ.

If you want to discuss something directly with the teacher, you can contact Beate Trück via beate.trueck@brusselsmindfulness.be.

Many thanks for your registration. We look forward to meeting you in the course.

Please fill out the form below in order to register. Your answers are important for the trainer to understand your motivation to participate.

All information you provide will be treated confidentially and will never be shared with third parties. Please check our privacy policy here.

Please check our terms & conditions about cancellations and refunds.

"The 8-week course was a real eye opener. I loved the coach as well as the group. Everything was done in an atmosphere of compassion and understanding. I feel like now I have this big toolbox that I can keep developing and digging into when I face stressful situations."

"I highly recommend Brussels Mindfulness! The teachers and approach were the right balance of providing a conceptual understanding, hands-on practice, personal and peer reflections and dialogue to understand and integrate what we learnt into who we are and what we do. The impact has been immediate and keeps on going - it is an investment that positively affects the foundations of self and holistic wellbeing!".

"I am now meditating every day! I found the course a good balance of theory, practical and sharing vs actually meditating."

"High quality teachers and extraordinary communication and pedagogical tools (handbook, to-the-point emails, languages, knowledge..). Extraordinary mindfulness course which should be a must for everyone .... impossible not to like it! Mindfulness attitudes so much needed in hectic times.... and delicious raisins (you will find out why)!"

Read more testimonials here and read a long reflection by one of our participants here.

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