Mindfulness should no longer be considered a “nice-to-have” for executives. It’s a “must-have”: a way to keep our brains healthy, to support self-regulation and effective decision-making capabilities, and to protect ourselves from toxic stress.
— Harvard Business Review


Stay focused for longer periods of time, feeling less stressed

Take decisions based on rational thought process rather than emotional reactions

Feel happy, notably during the little moments of joy, which usually pass by unnoticed

Listen carefully to other´s perspectives - especially when they conflict with your own

Reference: The Economist, Harvard University, University of Wisconsin, University of Utah, Northeastern University

Your office. Your employees. Three weeks of mindfulness. 

The idea for the 21-Day Mindfulness Challenge© is based on personal experience in a corporation and thus its three step approach was designed with profound attention to detail. It pays tribute to the challenging business environment, most employees operate in and intends to help integrating mindfulness into daily routine in a playful way. Participants are invited on a 21-day long personal journey, whose goal is: less stress, better communication, inner strength and an improved work-life balance.

The 21-Day Mindfulness Challenge© has been selected as finalist of the HR-Excellence Awards 2015.


Weekly in the office:

- one hour workshop with Q&A

Topics include: Empathy, Gratitude, Non-Judgement, Mindfulness in Daily Business Life and some more (to be adjusted according to the group's needs).



Daily in the office:

- morning group meetings (2x 15 min)

a) discussing experiences with mindfulness during the previous day

b) mindful breathing meditation


Keep on Track

Daily at home:

- morning e-mail reminders

E-mails describing one aspect of mindfulness, encouraging the participants to implement it during the upcoming day 

- evening gratitude journal

participants write down the experiences during the day they are grateful for

After the 21-Day Mindfulness Challenge I noticed improvements in my... (in %)

"Daily meditation with Sofia was a great way to start the day. You get into a positive mood and have something to take along for the rest of the day." - Jenny
"The course was an eye-opener."   - Tamás
"I highly recommend this course - Sofia is a great, empathetic and motivating coach and her tips and tools can be easily integrated into everyday life."  - Alex
"I really liked how we were all open and honest (...) - that was awesome. To know that other ppl also experienced similar things like me (...) and going through scenarios together was very interesting and helpful." - Lina


The 21-Day Mindfulness Challenge was shortlisted for the HR-Excellence Award 2015

Sofia Borodulina



Designed the 21-Day Mindfulness Challenge©, which has been selected as a finalist for the HR-Excellence Awards 2015.

Coaching experience: Groups of up to ten people, one-on-one coaching, always in a Business Context (Start-Ups and SME) 

(Meditation Practice since 2009, Coaching since 2012)

Courses are offered in German and English.

Certified Reiss Profile Master

Certified by: Kirschstall, Germany, 2016

Personality assessment and potential analysis based on the “16 life motives” developed by Steven Reiss (Ohio State University).

Certified MBTI Practitioner (Step I & II)

Certified by: A-M-T Management Performance AG, Germany, 2018

Myers-Briggs Type Indicator is the #1 self-report-inventory designed to identify a person's personality type.


  • Harvard Business School, U.S.A.

  • Cornell University, U.S.A.

  • European School of Business, Germany