Courses and
Programs


L.o.S. offers courses and seminars for groups and individuals that address resilience, stress prevention, and relaxation procedures.

Individuals can schedule digital sessions either for one person or as a group. Companies or offices can schedule digital or on-site appointments (on the company’s premises, for example) or a combination of both.

All sessions begin with a brief tranquility exercise, such as a short meditation, that physically and mentally prepares participants for the content of the session. Participants learn new information about stress and prevention during every session and have the option of discussing their experiences with each other.

Every course is different, and it would be counterproductive to put relaxation processes on a tight schedule. Therefore, any session durations specified below are simply estimates. Please plan a bit of extra time to make sure the relaxation process does not devolve into time pressure.

You can select one of the options below or put together a program to suit your needs. The methods can be combined.

Relaxation and resilience are the gateway to an entire new journey.

The Best of
Both Worlds


Just Relax! –
9 Sessions


That is easier said than done, but L.o.S. will help you take the first steps in this course. This program gives you a taste of mindfulness skills, autogenic training, and progressive muscle relaxation. As a participant, you will learn these three relaxation methods and some important information about stress and prevention.

Estimated session length: 60 to 90 minutes for groups of up to 10 people

The Linguist's
Special - 6 Sessions



This group course is specifically geared towards translators, project managers, copywriters, and other specialists who work with words, tight deadlines, and discerning customers on a daily basis. Participants identify the biggest stressors in their work routine and learn strategies to take a step back and decompress. These strategies include mindfulness techniques, progressive muscle relaxation, autogenic training, and components of resilience training. Like the program “Just Relax!” described above, “The Linguist’s Special” provides an overview of these methods. However, the exercises and handouts are adapted to suit the needs of the target group mentioned above.

Maximum number of participants: 12
Registration and payment deadline: July 5, 2021
Price per participant: 150 euros plus 19% VAT
(VAT addressed during the booking process)

Sessions dates and times:
Session 1: The low-down on high-stress lifestyles and mindful meditation
5:00 p.m. to 6:30 p.m. on July 14, 2021
Session 2: Mindful meditation II and introduction to progressive muscle relaxation
5:00 p.m. to 6:30 p.m. on July 15, 2021
Session 3: Progressive muscle relaxation for linguists
5:00 p.m. to 6:30 p.m. on July 21, 2021
Session 4: How to customize progessive muscle relaxation and introduction to autogenic training
5:00 p.m. to 6:30 p.m. on July 28, 2021
Session 5: Autogenic training and optimism
5:00 p.m. to 6:30 p.m. on August 4, 2021
Session 6: How to customize autogenic training
5:00 p.m. to 6:30 p.m. on August 11, 2021

A stone covered in plants

Progressive
Muscle
Relaxation (PMR)


The Classic Approach -
10 Sessions


Participants engage intensely with PMR and learn how to integrate this method into their everyday lives. The course begins with a lengthy full-body exercise. This exercise is shortened in each session, which makes it more compatible with everyday life. As a result, sessions generally become shorter as the course progresses. This course is designed to have enough time to address “problem areas,” such as shoulders for people who work with computers.

Estimated session length: 60-80 minutes (near the beginning of the course) and 40-50 minutes (near the end) for groups of up to 10 people
Larger groups possible upon request

Introduction to
PMR -
6 Sessions


Participants learn about stress, PMR, and steps they can take to integrate this method into their everyday lives. The course begins with a lengthy full-body exercise. This exercise is shortened in each session, which makes it more compatible with everyday life. As a result, sessions generally become shorter as the course progresses.

Estimated session length: 60-80 minutes (near the beginning of the course) and 40-50 minutes (near the end) for groups of up to 10 people
Larger groups possible upon request

 Fantasiereisen zu malerischen oder sicheren Orten gehören zu den möglichen Entspannungsübungen für Progressive Muskelentspannung.

Autogenic Training


The Classic Approach -
10 Sessions


Participants engage intensely with autogenic training and learn how to integrate this method into their everyday lives. The course begins with a lengthy full-body exercise. This exercise is shortened in each session, which makes it more compatible with everyday life. As a result, sessions generally become shorter as the course progresses.

Estimated session length: 60-80 minutes (near the beginning of the course) and 40-50 minutes (near the end) for groups of up to 10 people
Larger groups possible upon request

If you would like to deepen your knowledge of autogenic training after this course or already have experience with this method, please take a look at the programs involving affirmations and visualizations listed below.

Introduction to
Autogenic Training -
6 Sessions


Participants learn about stress, autogenic training, and how to integrate this relaxation method into their everyday lives in this introductory program. The course begins with a lengthy full-body exercise. This exercise is shortened in each session, which makes it more compatible with everyday life. As a result, sessions generally become shorter as the course progresses.

Estimated session length: 75 minutes (near the beginning of the course) and 40-50 minutes (near the end) to for groups of up to 10 people
Larger groups possible upon request

If you would like to deepen your knowledge of autogenic training after this course or already have experience with this method, please take a look at the programs involving affirmations and visualizations listed below.

Autogenic
Training with
Affirmations -
6 Sessions


This course addresses affirmations and healthy forms of positive thinking. Participants formulate their own affirmations and positive statements to help them cope with stressful situations and enjoy balance in their everyday lives. Prerequisites for this course are prior basic knowledge about stress and prevention, as well as experience with autogenic training.

Estimated session length: 75 minutes (near the beginning of the course) and 40-50 minutes (near the end) to for groups of up to 10 people
Larger groups possible upon request

Autogenic
Training with
Visualizations -
6 Sessions


Visualizations can make a significant contribution to the relaxation process and help people deepen their relaxation. Participants learn different forms of visualization and ways of integrating them into their autogenic training practice. Prerequisites for this course are prior basic knowledge about stress and prevention, as well as experience with autogenic training.

Estimated session length: 75 minutes (near the beginning of the course) and 40-50 minutes (near the end) to for groups of up to 10 people
Larger groups possible upon request

Visualizations of beautiful or safe spaces can be incorporated into autogenic training exercises.