SESSIONS IN THE GYM

Muscular relaxation and still the mind- the basics of mental training. Gain a relaxed concentration, a deep recovery with the help of a physical relaxation technique called PMR, progressive muscle relaxation, and recharge the brain for peak performance. Guided meditation strengthening a desired feeling. Please use pen and paper.

By: Gunilla Hamrin - Espiro, Certified Mental Trainer, Educator and Certified International Coach.

Basic mindfulness practise of sitting meditation. Suitable also for beginners. Using the breath as an anchor for the presence and to let go of wandering thoughts.

In this mental workout, we practice "Deliberate Focus" using the senses - your visual, auditory and kinesthetic systems - a mindfulness-based exercise. You can practice the session outside on the PROMENAD and it is also possible to do it SITTING. The ability to focus our mind on what is happening in the moment we are in provides increased well-being.

Living in the moment requires a constant effort in our minds. Spontaneously, the brain is drawn to distractions, which easily leads us to emotional difficulties. Here we train to counteract that.

If you choose to go out for a walk while doing the MindWalk - walking workout, you may want to disconnect your cell phone from your home Wi-Fi to get the best possible connection.

By: Anna-Klara Larsson, Certified Mindfulness Facilitator and Certified Leadership Coach.

The workout provides recovering mental training during a WALK in nature or in a more urban environment. The workout can also be enjoyed as a visualization training if you choose to sit or walk INDOOR.

We practice focus by being consciously present with our senses, thoughts and emotions and everything that happens around us, in the moment. We also train contact with, and sensitivity to, the body's signals, which is important for balancing cognitively demanding work in a time of distractions.

If you choose to go out for a walk while doing the MindWalk - walking workout, you may want to disconnect your cell phone from your home Wi-Fi to get the best possible connection.

By: Helene Jaktling, Mindfulness instructor and trained in forest bathing.

This session will help you find and recognize the feeling of your inner peace, here and now. We will practice a visualization technique to help you find your inner peace even in stressful and challenging situations.

By: Anki Blucher Widenberg

Land in the moment, quiet your mind and take care of yourself mentally for a while to cope with an intense day. This session trains the ability of self-compassion, an approach that makes us strong and robust even in the face of adversity in our lives.  

By: Anki Blucher Widenberg

In this Mindworkout you practice Conscious Breathing. The focus is on how we can breathe optimally in everyday life, fundamental to good health, well-being, performance and effective stress management. The conscious breath creates a balance between oxygen and carbon dioxide, which is crucial as carbon dioxide is a prerequisite for effective oxygenation. Conscious Breathing also activates the vagus nerve, the head of our peace and quiet system, which helps us to put out turbo and manage energy. You need to sit on a chair with an upright position.

By: Anders Olsson, Founder of Conscious Breathing.

Body scan with base in mindfulness to slow down and increase your awareness of yourself and what's going on in the present. And an exercise that helps you focus on what is important and effective for you. The goal of the workout is to improve the quality of sleep. Important to feel good and perform well. Pen and paper needed.

Pen and paper are needed.

By: Lina Bodestad, Psychologist and Trainer. Better sleep, more energy

Relaxing mental exercise including visualization technique that helps you find an inner calm and lower stress in your everyday life - no matter what it depends on. Exercising a more supporting approach to a specific situation or factor that adversely affects you. Provides inner calm and empowered feeling. Pen and paper needed.

By: Karin Hamrin - Espiro, Certified Mental Trainer, Educator and Certified International Coach.

In this workout you get a high quality recovery for both the body and the brain to walk out after 25 minutes with a lower stress level and instead feel that you have replenished with new, really wonderful energy. Recovery is the key to being able to have a high tempo and an intense everyday life. The more challenges we have, the more mental recovery we need. Pen and paper needed.

By: Karin Hamrin - Espiro, Certified Mental Trainer, Educator and Certified International Coach.

Find inner peace and conscious presence through body scanning with a focus on compassion. In a visualization, we train MOVE, a thought model for handling stressful, difficult situations with self-compassion.

MOV(E) stands for:
Conscious Presence.
O n all.
Friendliness towards myself.
(One more time?)

"A model for thinking about challenging situations and a tool for coping with them."

To increase the ability to handle mental challenges, setbacks and discomfort. To strengthen the ability to be mentally present even in difficult situations. To improve our impulse control and be able to make conscious decisions in situations where we have stress and negative feelings. Practicing the mindfulness tool SOAR Evoked feeling: safety, courage. Please use pen and paper.

By: Hans Blücher - Coachinhead, Medical Psychologist, Cognitive Behavioral Coach and Meditation Teacher.

Setting and reaching goals;
formulate, clarify and reach your goals. Efficient for all situations. Energy and motivation. Pen and paper needed.

By: Eleonore Lind, Conversation Therapist, Transactional Analyst and PTSTA-p.

Goal difference - goal awareness of what your would like to change, keep, prioritize in life. Start one goal plan up.
To become aware of your goals, what you want with your life, what you want to change and what you would like to keep as it is. Make it easier to prioritise among your different goals. Clarify and start up a goal-plan for at least one goal. Pen and paper needed.

By: Hans Blücher - Coachinhead, Medical Psychologist, Cognitive Behavioral Coach and Meditation Teacher.

The workout provides recovering mental training during a WALK in nature or in a more urban environment. The workout can also be enjoyed as a visualization training if you choose to sit or walk INDOOR.

We practice focus by being consciously present with our senses, thoughts and emotions and everything that happens around us, in the moment. We also train contact with, and sensitivity to, the body's signals, which is important for balancing cognitively demanding work in a time of distractions.

If you choose to go out for a walk while doing the MindWalk - walking workout, you may want to disconnect your cell phone from your home Wi-Fi to get the best possible connection.

By: Gunilla Hamrin - Espiro, Certified Mental Trainer, Educator and Certified International Coach.

Become aware of your self-criticism. Find the good intention behind. Practice what to say to yourself. Explore a challenging situation with your inner critic and your good intention behind these thoughts. Turn your focus into strength and positive emotion. Pen and paper needed.

By: Charlotta Ranäng Hughes, BA Psychology and Computer Science. Trainer and Certified International Coach

/Bachelor, first degree in Psychology and Computing

Become aware of your thought patterns and how they affect you as well as how you can develop them to be even more beneficial to you. A self-esteem training session.

The session is about developing awareness of your own thoughts, feelings and behavior in situations that challenge your self-image. And finding alternative, more supportive ways of thinking and feeling in the situation. And to practice a method that you can use in most situations that challenge your self-image, or feel uncomfortable. Pen and paper are needed.

By: Lotta Scholander, Psychologist and Psychotherapist (CBT).

Become aware of how feedback affects us and how to give and receive feedback in a developing and respectful way. Develop your relationship with others through feedback and develop a collaborative climate Includes a reflection exercise and a restorative meditation. Pen and paper needed.

By: Anna-Carin Wårdh, Leadership trainer, certified leadership coach, Bachelor of Industrial and Organizational Psychology.

Find an inner calm, mindful presence and kindness towards yourself. Loving kindness is about finding loving, warm and perhaps comforting or boosting words and phrases for yourself and others. Formulate your own phrases to use in your everyday life. Pen and paper are needed.

By: Elin Borg