We live at an accelerated pace, distracted and with an increasingly fragmented attention span. We know something is not working, yet we keep doing the same things. This course is not an introduction to relaxation or a collection of breathing techniques: it is a journey through the psychology and neuroscience behind how the human mind actually works, and why mindfulness — understood as attention training — can measurably change the way we think, feel and respond.
Throughout the session, we will explore the scientific foundations of mindfulness, train attention and awareness as concrete skills, work on emotional regulation through neuroscience, and learn practical tools to reduce stress. And we will do it through practice: each module includes real exercises — guided meditations, grounding techniques, body scanning and conscious breathing — so the experience does not remain purely conceptual. The goal is not simply to know more about mindfulness, but to start using it.
Course: Mindfulness.
Contenidos.
-
Before practicing, it is useful to understand. This module establishes what mindfulness is—and what it is not—through its core components: attention, awareness, non-judgmental attitude, and acceptance. It also introduces the distinction between mindfulness and mindsight, and explores neuroplasticity as the scientific basis for why mental training produces observable changes in the brain.
-
The mind is not a fixed system. This module works with attention as a trainable skill: what it means to direct it, what happens when it becomes scattered, and how mindfulness progressively strengthens the ability to remain in the present. A distinction is made between attention—focused awareness on an object—and awareness—an open perception of the overall field—and focused attention meditation is practiced.
-
Emotions are not automatic responses that simply happen to us: they are active constructions of the brain, shaped by physiological state, prior experience, and context. Building on the work of Lisa Feldman Barrett, this module explores how emotional life actually works and what it means to manage it: recognizing patterns, creating space between emotion and reaction, and developing a more conscious relationship with what we feel.
-
Chronic stress is not just a feeling: it has documented effects on the nervous system, the immune system, and cardiovascular health. This module examines what happens in the brain and body during the stress response—amygdala, cortisol, sympathetic system—and explains, based on research, why mindfulness reduces it: less rumination, improved attentional regulation, and greater parasympathetic activation. The 5-4-3-2-1 grounding technique is practiced.
-
Mindfulness is not a practice reserved for retreats or long meditation sessions. This module focuses on real integration: how to build a consistent habit from minutes, not hours. Conscious breathing, body scan, mindful walking, brief meditations, and loving-kindness meditation—all concrete tools to keep the practice active outside the classroom.
Course presentation.
All the content from the sessions is available here — the full presentation with notes for each slide. Use it as a reference when you want to revisit a practice, go deeper on a concept that resonated, or find your way back to something you want to bring more consistently into your daily life.
Book a session with me.
These sessions are designed as an optional space to continue the work done in the course. If you want to go deeper into a specific concept, review a situation from your context, or need support implementing a change, you can use this space to work on it in a more focused way. The aim is to help you transfer what you have learned to your work reality with greater clarity and judgment.
Some recomendations.
Siegel introduces a concept he defines as the ability to observe one’s own mind from within: to see one’s thoughts and emotions with enough clarity not to become trapped by them. Through clinical cases and neuroscientific foundations, he explains how emotional and relational patterns are formed, why they repeat, and how they can be changed. Its main value for this course is that it provides a concrete framework for understanding the difference between automatic reaction and conscious response, which is precisely what mindfulness trains.
Aware: The Science and Practice of Mindfulness (Daniel Siegel).
Mindsight: The New Science of Personal Transformation (Daniel Siegel).
Siegel introduces a concept he defines as the capacity to observe one’s own mind from within: seeing one’s thoughts and emotions with enough clarity not to become trapped by them. Through clinical cases and neuroscientific foundations, he explains how emotional and relational patterns are formed, why they repeat, and how they can be changed. Its main value for this course is that it provides a concrete framework for understanding the difference between automatic reaction and conscious response, which is exactly what mindfulness trains.
Barrett is one of the most important neuroscientists working today, and her central argument overturns a widely held assumption: emotions are not hardwired reactions that happen to us. They are constructed by the brain — predictions generated from past experience, current context, and the concepts available to make sense of what we are feeling. For this course, her work is particularly relevant in understanding why anxiety about presenting is not fixed or inevitable. As the concepts you have about presenting change, the emotional experience the brain constructs around presenting changes with it.
The Secret Life of the Brain — Lisa Feldman Barrett.
Thinking Fast and Slow — Daniel Kahneman
Kahneman spent decades studying how human beings actually make decisions — and his conclusion is that we are far less rational than we believe. The brain operates through two systems: a fast, automatic, intuitive system that makes rapid judgments based on pattern and feeling, and a slow, deliberate, analytical system that requires effort and attention. Most professional presentations are designed entirely for the slow system — logical, sequential, evidence-based. But it is the fast system that decides whether to pay attention, whether to trust the presenter, and whether to act on what was said. Understanding both systems is essential for anyone who wants their message to actually land.