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JOIN an 8-week mindfulness course to create the DESIRED CHANGE!


During this mindfulness based course we will practise tools & techniques, which enable you to become more aware of yourself, your emotions and thought patterns and increase the resilience in challenging situations.

You will learn how:
to be in “here & now”, improve concentration and re-focusing skills as well as notice and enjoy the richness of life, moment by moment.
♦ to respond to difficult emotions, thoughts, obstacles and unpredictable situations skillfully, rather than to be “hooked” by them and merely react.
♦  to make conscious choices for improving your relationships, nourishing and supporting yourself and balancing your life.



◊  Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. Research has shown good results of mindfulness practice in work related areas in the following:
♦ decreased reactivity, stress, burnout risk;
♦ increased well-being and resilience, improved concentration, productivity and creativity. More effective collaboration, more skillful response to difficult emotions, thoughts, obstacles and unpredictable situations.

Additionally, work-related performance is supported by further changes in other life areas, such as better sleep quality, increased ability to relax and improved relationships.

Each of the 8 COURSE WEEKS has a specific focus area:
Week 1: Waking up from the autopilot
Week 2: Anchoring in the body
Week 3: Daily Awareness
Week 4: How to relate to the thoughts (and to reduce the impact of unhelpful thoughts, beliefs, images and memories)
Week 5: Turning towards difficulties (skilfully dealing with emotions)
Week 6: Connecting with yourself and others
Week 7: Re-balancing your life
Week 8: Mindfulness and your precious life (ongoing integration)

The course will run over 8 weeks, which helps to integrate new knowledge, skills, habits and attitudes. In order to acquire every new skill, continuous practice is required, so it is important that the participant commits to home practice for at least 20 minutes a day during the course. Everyday practice is conveniently supported by audio files and written materials.

The 8-week mindfulness course by Vaikuseminutid (Minutes of Stillness) is based on mindfulness programs MBSR and MBCT, the Art of Conscious Change courses and experiences of Vaikuseminutid.

Session times: on Thursdays, March 7 – April 25, at 18:00 – 20:00.
Place: Suur-Karja 23 ( )
Trainer: Malle Rajangu (
Registration: HERE
Price: 288 €. Special price for private persons is 240€ (prices incl. VAT).
The price includes: 8 group based sessions in supportive, experiential environment, the book “Mindfulness: A Practical Guide to Finding Peace in a Frantic World“, course materials, in-between sessions support, completion certificate (prerequisite is the participation in at least 6 sessions).

About the trainer:

Malle’s passion is to support people and organizations in creating conscious, motivated and values-based mindset, relationships and working environment. Malle has been a trainer in corporate environment for 8 years. Her trainings are activating and experiential, with the aim to deeply understand and form skills.

Malle has practiced meditation and yoga for 20+ years and since 2016 she is delivering mindfulness trainings at Vaikuseminutid. As mindfulness trainer and coach she is happy to see other people discovering the gentle power of mindfulness skills as a source of inner joy, piece and connection as well as efficiency.




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