Do I need to know how to meditate or be particularly 'spiritual'?

No. Mindfulness-based therapies are designed to be philosophically neutral and require no prior experience. The exercises are guided step by step — restlessness and wandering thoughts are explicitly part of the process.

How much do I have to practise at home?

In classic programmes it is around 20 to 45 minutes daily with audio guidance. That sounds like a lot, but it is a core component — the effect arises substantially from the regularity.

Does mindfulness also help with acute depression?

During an acute depressive episode, pure mindfulness training is usually not the first choice of treatment. MBCT is particularly well supported by evidence for preventing relapses after recovered episodes — your therapist will assess what is appropriate in your situation.

What does an MBSR course cost and will my insurer pay?

Eight-week courses often cost several hundred francs depending on the provider. Basic insurance generally does not cover independent courses; however, many supplementary insurance policies contribute towards recognised offerings — check with your insurer before enrolling.

Mindfulness-Based Therapy — Procedure, Preparation & Cost

Mindfulness-based therapies train the ability to observe thoughts, feelings and bodily sensations in the present moment without immediately judging or pushing them away. Structured programmes such as MBSR (Mindfulness-Based Stress Reduction) and MBCT (Mindfulness-Based Cognitive Therapy) combine meditation, body exercises and elements of behavioural therapy. They are particularly well supported by evidence for stress-related conditions and for preventing recurrent depressive episodes.

Typical Areas of Use

Persistent stress and exhaustion
Prevention of recurrent depressive episodes
Inner restlessness and rumination
Sleep problems
Managing chronic pain

How It Works

1At the start, an initial consultation clarifies your situation and your goals — and whether a group programme or integration into individual therapy is more suitable.
2Classic programmes comprise eight weekly sessions: you practise guided sitting meditations, mindful body awareness and gentle movement exercises.
3The experiences from the exercises are discussed in the group or in individual conversation — for example dealing with rumination, restlessness or pain.
4Daily practice at home, usually with audio guidance, is an integral part — the effect arises substantially from this regularity.
5At the end you develop a personal plan for how mindfulness can continue in everyday life.

How to Prepare

Expect daily practice times of around 20 to 45 minutes during the programme — honestly assess whether you currently have the space for this.
Comfortable clothing makes the body and movement exercises easier.
If you currently have a mental health condition, discuss beforehand with your therapist whether and in what context the training is appropriate right now.

Side Effects & Risks

The exercises bring you face to face with what is present internally — unpleasant feelings or restlessness may become more noticeable at first.
In acute mental health crises or with unprocessed trauma, intensive meditation exercises can be distressing; professional support and an adapted approach are needed here.
Mindfulness does not replace treatment of an acute condition — it complements it.
The effect depends strongly on regular practice; without your own practice the benefit remains limited.

Afterwards — and When to Seek Help

After the sessions, many people feel calm yet also reflective — give yourself some space for these impressions. It is normal for restlessness, boredom or resistance to emerge during home practice, and this is part of the training; discuss such experiences in your next session. Contact your course leader or therapist if exercises repeatedly trigger strong anxiety, tension or distressing memories, or if your mood deteriorates markedly — the approach will then be adjusted.

Cost & Insurance

Coverage depends on the setting: If mindfulness is used as part of recognised psychotherapy — for example MBCT with a psychiatrist or, with a doctor's referral, with a psychological psychotherapist — the basic insurance usually covers it, with Franchise and co-payment as usual. Standalone mindfulness and MBSR courses, on the other hand, are generally not covered by the basic insurance; many supplementary insurance policies contribute toward recognised courses as part of health promotion. This is meant as general guidance without guarantee — if in doubt, please ask your insurer.

Frequently Asked Questions

Is mindfulness training scientifically supported?: For structured programmes such as MBSR and MBCT there is good evidence, particularly for stress-related conditions and for preventing recurrent depressive episodes. For other applications the evidence varies in strength — reputable providers do not promise miracles.
Do I need to know how to meditate or be particularly 'spiritual'?: No. Mindfulness-based therapies are designed to be philosophically neutral and require no prior experience. The exercises are guided step by step — restlessness and wandering thoughts are explicitly part of the process.
How much do I have to practise at home?: In classic programmes it is around 20 to 45 minutes daily with audio guidance. That sounds like a lot, but it is a core component — the effect arises substantially from the regularity.
Does mindfulness also help with acute depression?: During an acute depressive episode, pure mindfulness training is usually not the first choice of treatment. MBCT is particularly well supported by evidence for preventing relapses after recovered episodes — your therapist will assess what is appropriate in your situation.
What does an MBSR course cost and will my insurer pay?: Eight-week courses often cost several hundred francs depending on the provider. Basic insurance generally does not cover independent courses; however, many supplementary insurance policies contribute towards recognised offerings — check with your insurer before enrolling.