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What is Mindfulness?

Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgementally says “Jon Kabat-Zinn” (exploring the founder of Mindfulness Based Stress Reduction program)

Mindfulness involves paying attention to what is happening in the present moment, recognizing the quality of the attention and accepting all that is noticed with kindness and awareness of our judgments.

Mindfulness is not just living or noticing the present moment. It is noticing what is happening in the present moment and our way of meeting all what we notice. Mindfulness is perceiving the present moment with a conscious mind, an open heart, and a heart full of love and compassion.

It would not be wrong to say that mindfulness is experiential, not conceptual. In this sense, mindfulness not only teaches us what to do conceptually, but also gives us a set of skills that will enable us to implement them.

The first studies on this subject were made by Prof. Dr. Jon Kabat-Zinn held it at MIT (Massachusetts Institute of Technology) University Mindfulness Center. prof. Dr. Jon Kabat Zinn is the creator of the Mindfulness Based Stress Reduction Program (MBSR).

Mindfulness practices can improve: Stress management; Interpersonal relations; Problem solution; Focus and concentration; Decision making; Ability to see the whole picture of situation; Emotional intelligence

Programs and Workshops


MBSR Mindfulness Based Stress Reduction Program

What is it and for whom is it?

MBSR (Mindfulness Based Stress Reduction-MBSR) program was started in 1979. It is a group program developed by Jon Kabat-Zinn at the University of Massachusetts, USA, that includes scientifically supported mindfulness practices and focuses on improving the awareness skills of the individual.

The MBSR program, which is the first of the mindfulness-based programs, can be experienced as a preventive, supportive or stand-alone effective method in experiencing many situations that force us in daily life such as chronic pain, stress, anxiety, grief and anger.

  • It is mostly experience oriented. It includes meditation and yoga practices in order to be aware of thoughts and body sensations.
  • It is a group program.
  • It is an 8-week program. Sessions are 2 to 2.5 hours per week. In 8 weeks, there is a “silent meditation day” that lasts for 6 hours.
  • MBSR program brings psychological flexibility to our daily lives by developing life skills such as non-judgment, compassion, trust and acceptance, as well as mental and physical practices for awareness of emotions, thoughts and sensations.
  • Sessions are supported by home practices and guided meditation practices.
  • Although there are no prerequisites to participate in the program, there is a prerequisite for applicants.
  • When 8 weeks are completed, an internationally valid certificate of participation will be given.


Introduction to Mindfulness (Online/Live)

This workshop is developed to help participants explore how they might build mindfulness into their lives.

The workshop begins by giving brief theoretical information about Mindfulness. Brief information is given about the scientifically proven effects of mindfulness and the research on it. Since it is an experiential subject, it continues with a short guided meditation according to the audience. This theory and practice balanced workshop also includes a question-answer and sharing experience part.


What will participants learn/gain from this workshop?

– What is awareness? What should we do to gain this awareness?

– Practical tools for incorporating mindfulness into your daily life.

– How can we change the stress-response cycle?

-Brief information about the 8-week MBSR course. A workshop with detailed information and experimentation for those who want to attend the course or want to learn about the course. The session also offers a different experience thanks to short guided meditations and breathing practices.

Mindfulness in Eating with Nutricionist (Online/Live)

This workshop is developed to help participants explore how they might build awareness/mindfulness to their eating habits and learning to eat mindfully. Participants notice both their eating habits and the relationship they have established with their own body image. Program includes: brief introduction to mindfulness, mindful eating practice (a raisin practice), mindful movement, self-compassion and self kindness.

* This workshop includes nutrition facts and healthy food tips presented by Nutricionist-who is my partner in this program.

What will participants learn/gain from this workshop?

  • Hunger types and eating habits
  • What is Mindfulness and Mindful Eating? How and when can it be helpful?
  • Different triggers for hunger and eating
  • Relationship with our body

Mindfulness Silent Day (Online/Live)

Taking time for ourselves and self-care practices allows us to be more present in our lives and to be more supportive to others. Mindfulness silence day is the perfect opportunity to deepen or reconnect with your practice.

Mindfulness silent day is a day that includes practices such as walking in awareness, observing, eating, meditating, a day when you pause your daily activities like talking, writing, reading, watching TV, painting or listening to music.

During the day/practice, you will need a space where you can comfortably perform some stretching and movement practices and where you will feel comfortable. This area does not have to be completely silent, because there will always be external factors that we cannot control.

Is this a suitable workshop for me?

There are no prerequisites to attend to Mindfulness Silent day. Participation is open to those who have not attended Mindfulness, MBSR or MBCT courses, those who meditate regularly, those who take a break from their practice or those who have never practiced.

About Trainer

Berna Beba Hamzai graduated from the Department of Psychology at the Cyril and Methodius University of Macedonia in 2018. She started her career right after graduating from school and after 1 year of professional work she continued her education to pursue master’s degree. She specialized in Developmental Psychology at the university where she completed her undergraduate degree. Berna worked at a private school for 2 years as a School Psychologist. She has been awarded the title of licensed psychologist by the State of North Macedonia, the Association of Psychologist.

She applied to Cognitive Behavioral Therapy from Turkey. She is in the process of supervision of therapy training and still continues to receive the training.

In line with her researches during this period, she became interested in Mindfulness. She chose Turkey, which is one of the countries she can reach, to receive training, since there are no options for Mindfulness training in her country (North Macedonia). She completed her first education as a participant at Mindfulness Institute Turkey, Prof. Dr. taught by Zümra Atalay. After 8 weeks of training, she continued to take different trainings and workshops from the institute as a participant (6-week SIYLI, Mindfulness in Individual Therapy, Mindfulnes Meditation Courses, 8-week Mindful Eating etc.) for 1 year in order to better understand Mindfulness and not to leave the field. She has constantly participated in short and long-term trainings, seminars and workshops. Following that process, she decided to become a Mindfulness Teacher.

She started her MBSR teacher training  in 2019, under the auspices of Mindfulness Institute Turkey, in 2022. After completing the supervision process under the mentorship of Lot Heijke in April 2022, she was award with the title of Mindfulness Based Stress Reduction Teacher by the institute.

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