Becoming Stress Resilient (Level 1)

A Science-based System to increase your Stress Resilience

1-day Seminar taught by Reiner Kraft, PhD

Next Event: Q2 2020 (TBD)

When asking leaders where they need immediate improvement in their work and personal life, the number one answer is typically becoming more resilient to stress. 

You have no control over external events and situations in your life, but you can control how you experience and process stress.

Stress originates in your mind and has serious negative effects on your body, significantly shortening your life span

 

The good news is there are easy-to-apply yet extremely effective methods and tools to manage stress, which include a combination of mental training, proper sleep, supporting exercises, and optimal nutrition. 

Get Ready to Transform!

 

This one-day seminar is designed to introduce you to a proven system and scientific approach that leverages the latest research on mindfulness and meditation, stress reduction, nutrition, and relevant health aspects. 

I have personally developed and refined this system for the past five years and have incorporated feedback from several mindfulness, meditation, nutrition, sports, and medical experts to help you become more resilient to stress.

You will be exposed to a mixture of theory and practical applications that you can immediately apply to your daily life. Measurable improvements are typical after one or two weeks, depending on your diligence and commitment.  

You will arrive in the morning and spend the day surrounded by nature and like-minded individuals in the tranquil Spreewald of Brandenburg, an hour's drive from Berlin.

I have purposely capped the seminar at 12 participants so as to ensure a highly interactive and collaborative environment. With this small group, we will be more able to maintain focus and obtain the necessary depth needed to get the most out of our time together.

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Contact me to secure your Space now for the next upcoming Event

"To become stress resilient, you need to change your mindset and open up to a profound shift in your consciousness." 

This seminar will provide you with fresh impulses and practical techniques based on the latest science in the fields of mindfulness and meditation, stress reduction, nutrition, and relevant health aspects.

 

Over the past five years, I have developed and refined, with the help of many subject experts, a proven system that will help you be more calm and centered in your daily activities, sleep and perform better, and live a healthier and longer life.    

Reiner Kraft, PhD

I have more than fifteen years of experience leading high-impact technological organizations both large and small.

 

In 2015, I experienced a major and unexpected disruption caused by stress in the workplace. I experienced the negative impact of stress and anxiety on my own body. 

It was then that I realized the importance of becoming stress resilient. 

I invested my time into studying mindfulness and health topics related to stress, and obtained feedback from many subject experts and medical doctors. From these experiences, I devised an effective system to become stress resilient by integrating the mind, body, and spirit.  

Learn more about my story ... 

Experience a Day Full of Deep Connection and Learning 

  • Arriving in the early morning:

    • A healthy breakfast upon arrival

  • Morning:

    • Introduction of the participants

    • Brief overview of the seminar, goals, and intention

    • Quick stress self-assessment 

    • Getting Started: Theoretical Foundations and the Latest Research on Stress 

      • Benefits of becoming more stress resilient 

      • Effect of stress on your health and aging

      • Overview of important biomarkers for determining your stress levels, creating a baseline, and measuring progress  

    • Part 1: Consciousness

      • Understanding the basics of brain, mind, and consciousness

      • Shifting your mindset: Moving from the limitations of your ego to experience the world as consciousness

      • An introduction to some key teachings in The Power of Now (Eckhart Tolle) and how they relate to stress management  

      • Practical exercises to experience consciousness 

    • Part 2: The Mind

      • Effective tools and practices for training, inquiry, and uncluttering your mind

        • A variety of simple but powerful mindfulness exercises that you can sprinkle into your day with minimal effort

        • Learning the Spaciousness Meditation method, a simple way to train your mind and connect with your consciousness 

        • Introduction to an effective tool for continuous inquiry  

      • The Muse meditation headband, a data-driven approach for measuring your meditation progress 

      • Putting it all together: How to build a powerful system to train your mind

  • Lunch break (1 hour)

  • Afternoon:

    • Short meditation   

    • Part 3: The Body

      • An introduction to heart rate variability (HRV) and understanding why heart coherence matters

      • The role of exercise, and ideas for a minimum effective training, and ways to keep to track of progress 

      • The role of good sleep, measuring sleep quality, and how to optimize it ​

      • The role of good nutrition, important nutritional guidelines, and suggestions for supplements to consider 

      • Stress and aging: Do you know how long your telomeres are? 

      • Other ideas to make your body resilient to stress, including important biomarkers to watch out for

    • Part 4: An Effective Stress-Resilience System

      • A systematic way training and improving your HRV—HeartMath

      • Measuring stress levels in real time

      • The best sleep tracker and why you should care; get to know the Oura ring, along with some advanced tips

      • 15 bio markers in less than 30 seconds

      • Making sense out of your data—an introduction to the Welltory App

      • How to leverage neurofeedback to quickly adapt your brain state  

      • Putting it all together: Determining your personal program, setting goals, measuring progress, refining, and getting expert help and coaching 

    • Reflection on two or three important action items for your journey toward becoming more stress resilient

  • Dinner

Theoretical Foundation

To become stress resilient, you first need to know what stress is, understand the latest findings in related research (mindfulness, meditation, stress reduction, nutrition, exercise, and health), and learn about the intricate relationship between the mind and body. 

Stress is not just a nuisance that causes suffering over the day; it can make you ill, cause chronic inflammation, speed up aging (so you die earlier), and increase your probability for the four killers—Alzheimers, heart attack, stroke, and cancer. 

To measure stress, you need to understand how to measure it, what biomarkers are relevant, and how to track them over time to determine progress. 

Consciousness

You will first learn the distinction between your brain, mind, and consciousness. A solid understanding of this is crucial and serves as a foundation for personal growth.

Probably the most important lesson of this seminar is the idea of shifting your mind from the limitations of your ego to experiencing the world as consciousness. 

We will do a brief introduction to the relevant teachings of Eckhart Tolle's best-selling book The Power of Now and explain how they relate to stress management. In particular, we will get to know the "pain body," a mental construct that is responsible for your reactive unconscious patterns, and the source of all your stress.

We will then introduce you to mindfulness and training of your mind.  

ASince you may be new to mindfulness and meditation, you will first learn the science behind it and how it can help to get you to the next level.

 

Your increased present awareness will have a positive impact on your body, at work, and relationships with family and friends.  

You’ll become aware of you as consciousness and uncover limiting beliefs and thoughts that hold you back and cause your stress. You will also learn about an effective method for continuous inquiry. 

We will cover practical tools on creating a training routine to making mindfulness and consciousness growth a daily habit. 

You’ll experience different types of meditations and learn how to use meditation to elevate your personal growth and level of consciousness.

 

For example, we teach you a profound formal meditation technique called Spaciousness Meditation, which—if done as a regular routine—will gradually build up the muscle that is your mind. Unlike other traditional meditation techniques that focus on a subject (e.g., your breath), this one will let your mind listen to stillness and emptiness. 

 

After hundreds of days experimenting with different types of meditations, I devised this meditation method to help me connect with my consciousness and intuition in a profound way.

 

 

Measuring Progress

As this is a science-based approach, we will put an emphasis on measuring where we are, where we want to go, defining actions, and then measuring progress to determine whether we are on track. 

For this, there are several very sophisticated but very simple-to-use smart devices available  to measure your sleep, heart rate, HRV, and other biomarkers. We will provide you with ideas, demonstrate their usage, and indicate the metrics that are important for your you to train your mind. 

If you are already curious, check out the following tools and apps:

- Garmin VivioSmart 4 

- The Oura Ring

- The Muse meditation headband 

- HeartMath 

- The Welltory app (see Apple or Google Play store)

There are certainly other devices, but those have proven to be most accurate and effective. To prepare, you may want to do some research on those devices, and we will discuss them in more detail before discussing how to leverage them as a way to obtain data and measure your progress.  

The Body

In the morning we covered the theoretical foundation and the mind. 

Now we move to optimizing your body so you can become more stress resilient. 

Here we focus on three important topics:

  • Optimizing your sleep

  • Upgrading your nutrition

  • Determining a minimal set of exercise 

 

We cover each area in sufficient depth so that you know exactly how they apply to your situation.

 

 

 

A System for Becoming Stress Resilient

Then we put everything together everything you have learned and introduce you to how you can apply these effective science-based principles to become more stress resilient over time, determine the right metrics for measurements, and make adjustments if needed. 

The system includes ideas for:

  • An optimized weekly plan to support your mind and body (with mindfulness, meditation, sleep, exercise, nutrition, relaxation, etc.) and provide the necessary foundation and balance for your busy life. The idea is to plan your week ahead of time and distribute the exercises and activities throughout your week to fit into your schedule. Each week is different, but in order to become stress resilient, you have to ensure you put in sufficient time and effort. The system requires proper planning, and you chose from the menu of options to prioritize practices based on your current needs. 

  • An optimized morning routine (1.5–2 hours) that addresses the basic needs of your mind and body. This is personal time for yourself and sets the foundation for your day. It should also include time dedicated for your personal growth. The earlier you get started in the morning, the better. Usually you will use the time between 6:00 a.m. and 8:00 a.m. for your morning routine.   

  • How and when to do check-ins and measure progress. This includes setting up a personalized strategy for collecting data (from devices, lab work, etc.). 

  • Potential supplements to support your journey toward becoming stress resilient and improving your overall health and performance. 

  • A closed Facebook group and community (Becoming Stress Resilient) of other participants from this seminar to exchange ideas and stay connected.

Based on what you learn in the morning and afternoon, you will derive two or three important actions items for your journey toward becoming more stress resilient. 

 


Your commitment:
 

  • Arrive curiosity and with an open mind

  • Have a strong desire and commitment to personal growth and transformation

 

 

Some of the Key Takeaways from this Workshop: 
 

  • Understanding of the latest research on stress. 

  • Fresh ideas on how to become more stress resilient by training your mind and supporting it with proper nutrition, optimized sleep, and an exercise routine. 

  • Awareness of the unexplored depth and capacity of your consciousness, and the self-imposed limitations holding you back, with concrete, personalized solutions.

  • Everything you need to build an effective system that makes you more stress resilient and provides measurable results within two or three weeks. 

  • A network of new friends and like-minded people with whom you can stay in touch and mastermind going forward.

  • Exposure to other opportunities and relevant workshops to continue your journey. 

  • Meeting and connecting with the man behind it all—Reiner Kraft

Where:

 

The Seinerzeit Spreewald Resort is located in the heart of the Spreewald

and surrounded by the peace of nature.

 

Although only a short drive from Berlin (less than an hour), the location

will give you plenty of space to disconnect from the hustle of daily

stress and reconnect in nature with your thoughts and spirit.

When:

 

Seminars will occur once or twice a quarter starting in Q2 2020.

Signup is on a first come, first serve basis. 

 

Signup is on a first come, first serve basis.

 

There are only up to 12 seats available to keep the group small and focused.

If you're interested send me an email and I'll add you to the list. 

Language:

 

English (or German, depending on the audience)

Cost:

Workshop attendance costs 695 Euros (including VAT/Mwst).

  • Food is included. There will be a delicious and energizing breakfast, a tasty lunch, and a healthy dinner.

  • There will also be a coffee and cake break in the afternoon.

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Contact me to secure your Space now for the next upcoming Event

* Disclaimer: The Mindful Leader web site does not provide medical advice. It is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment.