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Recognise this?

Recognise this?

You have trouble relaxing
You feel like you have lost control of your life
You experience pressure or unrest
You’re often worrying
You suffer from stress-related complaints
You are often tired
You don’t feel like the best version of yourself
You find it difficult to enjoy life

What if?

You learn to take better care of yourself by recognizing your own limits in body and mind
You learn how to deal with stressful situations at work
You recognize ineffective thinking and behavior patterns
You have more focus and concentration for your business
You have more energy
You learning to make choices that are good for you
You are able to enjoy a spicy, busy life and urban life, but the slow living way
You can make more conscious choices
You learn practical self-care tools to help you thrive, perform at your best, and build resilience
You know how to be mindful while NOT meditating, but for example when you are at work or having a night out
And most of all you learn how to implement Mindfulness in your life

What if?

The program

The Mindfulness-Based Stress Reduction (MBSR) programme is an effective way to recognize and control stress and improve the quality of your life. It is the most recognised and established mindfulness course, taught all over the world, and scientifically proven to help people.

Each session has a theme

  1. Recognizing automatic patterns
  2. Dealing with obstacles
  3. Exploring boundaries
  4. The landscape of stress 
  5. Consciously answering challenges
  6. Thoughts are not facts 
  7. Self-care developing a practice of your own
  8. Use what you have learned

What you can expect by each training session

Session practices, insights and lessons

  • Week 1: Recognizing automatic patterns through mindful eating and the body scan, as well as mindfulness background information


  • Week 2: The differences between “doing” and “being,” as well as the benefit of pausing and developing your awareness of wonderful moments


  • Week 3: Mindfulness breathing meditation + a shorter mindfulness breath space to use as a personal check-in in times of need + how to be mindful when lying down and moving


  • Week 4: Learning to be mindful when standing and moving, as well as stress education (how stress works, the benefits of stress, impact of stress on our mind, body and reaction), recognizing your stress indicators)


  • Week 5: We practice the first actual sitting meditation + a summary of last week’s stress education + learning about your stress management options + how to be mindful while walking


  • Week 6: Trying to manage emotions and thoughts + learning how to deal with challenging feelings/situations + identifying your inner negative thoughts + grounding meditation/affirmation


  • Week 7: You will learn about activities that give and take energy and how to identify it in your daily life, as well as how to develop your own personal mindfulness plan for the next 8 weeks


  • Week 8: Recap of past practice sessions + I help you create your own personal mindfulness plan for the next 8-week + mini compassion assignment


+ We always begin each session with a brief check-in. Every week, you will be given active and passive home assignments. Specific meditations are the active home assignments. The passive home assignments are mini-tasks that you may complete during the day, such as being mindful of pleasant situations. We talk about how your week went with the exercises in each session.

The official mindfulness training but now from the comfort of your own home.

Mindfulness is the art of being in the moment, in the here and now. 

Mindfulness does not solve your problems, but you learn to deal with it differently (more consciously). By practicing mindfulness, you will learn to make conscious choices instead of responding on autopilot. And you will learn how to break through ineffective patterns. This will allow you to nip stress triggers in the bud and change how you deal with these situations. It will create a higher state of awareness and better enable you to sense and safeguard your boundaries. You will find it easier to concentrate, easier to relax. Your mind will settle down.

In this course, you don’t have to leave your house, but you do have the support of a small group  (max 6 people) of like-minded people who are following the course online with you.


Schedule your call

In order to guide you as best as possible, I would like to have an intake interview with you (by telephone) prior to the training. During this meeting we will discuss whether the training suits you, what your wishes and needs are and you can ask me all your questions. Only after the interview you make a final decision whether you want to participate in this Adjuma Tribe MBSR Training.

September, October and November
(8 weeks course)

  1. September, 20
  2. September, 27
  3. October, 4
  4. October, 11
  5. October, 18
  6. October, 25
  7. November, 1st
  8. November, 8

Time: 19u-21.30 CEST Time

Mindfulness course prices

Simple prices, flexible options, & nothing hidden.

  • 8 live sessions via Zoom
  • 2,5-hour sessions
  • 15 – 45 minutes easy to implement at home practices
  • 15 + tools and techniques to deal with life and your business
  • 4+ audio meditations
*Optional 1: Do you need an extra individual moment? In addition to the group sessions, it is also possible to request 1 FREE guidance sessions (worth 69 euros) to support you!

Count me in!

Do you want to know if this training suits you? Sign up for a free 30 minute Zoom individual introductory meeting. This gives you a great opportunity to get acquainted with the Adjuma Tribe approach and experience mindfulness for yourself.



I am 35 years old and based in Amsterdam, The Netherlands.

In general I help freelancers and business owners who seek more balance between their work and life, want to regain control of their agenda and learn how they can make more conscious and sustainable choices for themselves, their fellow man, and the earth.

I help you by using slow living principles as a tool so that you can lead a healthier life, run a successful business, make better sustainable choices and thus be happierI participated in a Mindfulness training and fell in love with the method by seeing how it helped me recognize stress and unhealthy patterns.

That is why I wanted to take part in the Mindfulness teacher program myself. I am now a certified Mindfulness trainer, and I am excited to share what I’ve learned with you.


Adjuma is a pepper, one of the hottest in the world. Originally from South America, the continent of the land where my parents were born: Surinam.

In some aspects, my life is as spicy as the Adjuma. There is this Dutch saying “peper in de kont hebben’ which means that you are always on the go, always working, always busy (meanwhile not making the best health, mental and sustainable choices). Well, I was an “Adjuma pepper”. And in some ways I still am, but years ago I decided to take control of the fire and add a little sugar to the heat: I went on a slow living journey.
It wasn’t really intentional, I naturally progressed that way. But it’s a challenge. Let’s be honest. Slow living with an urban lifestyle is not easy. Add a spicy soul and a sensitive heart to that and it’s even a struggle sometimes. But let’s call it a journey.  And Adjuma Tribe is here to help you on yours!

Curious how I can guide you? Schedule your free guidance call today.

  • Invest in yourself and your business! Regular price: €275 (*limited price) click here for Dutch insurance benefits.
  • No reimbursement through health insurance or employer? € 210 (discount € 65).
  • Special circumstances due to Covid- 19, received NL’s Tozo?….
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