Dr. Marina AlcoverAcademic director focused on measurable results and operational excellence in maritime education. Integrates IMO/STCW regulations and ISO 21001/9001 f
Course · 300 h · 5 modules
Mindfulness and well-being course on board
This course has been created to provide practical and effective tools that will allow you to manage stress and improve your emotional well-being in the demanding maritime environment. You will learn to cultivate mindfulness…
Duration300 h
FormatOnline
Starts14 December
Places20 / 20
Prior knowledge
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Programme overview
What is the Mindfulness and well-being course on board?
The Mindfulness and Wellbeing Onboard Course
This course has been created to provide practical and effective tools that will allow you to manage stress and improve your emotional well-being in the demanding maritime environment. You will learn to cultivate mindfulness, resilience, and self-care to face daily challenges with greater calm and clarity. This program will equip you with relaxation, meditation, and emotional management techniques, specifically designed for the needs of maritime professionals, promoting a healthier and more productive work environment.
Differential Advantages
- Applied Mindfulness Techniques: practical exercises to reduce stress and increase concentration at work.
- Stress and Anxiety Management: effective strategies for coping with high-pressure situations and staying calm.
- Self-Care and Emotional Well-being: tools to prioritize your mental and physical health in the maritime environment.
- Improved Communication and Interpersonal Relationships: skills to foster a collaborative and harmonious work environment.
- Flexibility: online format with downloadable resources and practical exercises to integrate mindfulness into your daily routine.
Programme type
Course
Study mode
Online
Duration
300 hours
Modules
5
Start date
08-12-2026
Programme highlights
- Reduce stress: Learn mindfulness techniques to manage pressure and stress in maritime environments.
- Improve concentration: Increase your focus and awareness for safer and more efficient navigation.
- Emotional well-being: Develop tools to cultivate resilience and emotional well-being at sea.
- Interpersonal relationships: Strengthen communication and relationships with the crew through mindfulness practice.
- Practical application: Integrate mindfulness into your daily routine on board for improved performance and quality of life.
- Invest in your well-being and safety with this practical and transformative Mindfulness and well-being on board course.
Curriculum
Programme Structure
The programme is structured in 5 modules, listed below in order of study.
01
Mindfulness fundamentals, personal well-being and emotional adaptation to the maritime environment
- Mindfulness concept and differences between mindfulness, relaxation, meditation, self-care and emotional regulation
- Peculiarities of well-being on board: limited space, movement, noise, coexistence, shifts, climate and separation of habitual routines
- Relationship between mindfulness, stress, rest, communication, concentration and safety during navigation
- Signs of physical tension, mental fatigue, irritability, dispersion, anxiety and disconnection on board
- Benefits of mindfulness for sailors, crews, passengers, small equipment and people in extended campaigns
02
Breathing, body awareness, and short regulation practices in navigation
- Fundamentals of Conscious Breathing and Relationship Between Respiratory Rhythm, Calm, Attention and Stress Response
- Simple breathing techniques for moments of tension, waiting, manoeuvreing, dizziness, tyredness or intense coexistence
- Body scanning, stress identification, posture, balance and adaptation to the movement of the boat
- Brief practice of mindfulness in deck, stateroom, guard, rest, anchoring or quiet navigation
- Use of sensory anchors: sound of the sea, wind, rocking, horizon, temperature, body contact and breathing
03
Management of stress, emotions and thoughts during life on board
- Identification of automatic thoughts, anticipatory concern, frustration, fear, impatience and mental overload
- Emotional observation techniques without impulsive reaction and differentiation between emotion, thought and action
- Mindfulness applied to pressure situations: changes in climate, manoeuvres, coexistence, waiting, uncertainty and fatigue
- Strategies to reduce rumination, irritability, interpersonal tension and feeling of confinement in tight spaces
- Acceptance practices, mental flexibility and adaptation to changing conditions of the maritime environment
04
Physical well-being, rest, healthy habits and self-care on boats
- Relationship between sleep, diet, hydration, movement, sun exposure, dizziness and psychological well-being on board
- Stretching routines, soft mobility, muscle relaxation and physical recovery in limited spaces
- Sleep Hygiene, Shift Rest, Conscious Pauses and Mental Disconnection Before Sleeping
- Conscious eating, hydration, pace of meals and observation of body signals during navigation
- Prevention of exhaustion, accumulated tension, emotional fatigue and loss of motivation on crossings or prolonged campaigns
05
Mindfulness and wellness applied project on board
- Case definition: crew, recreational boater, yacht, sailboat, tourist boat, maritime campaign or extended crossing
- Diagnosis of stress factors, current habits, rest routines, coexistence, signs of tension and well-being needs
- Design of a brief practice plan for breathing, mindfulness, emotional regulation and daily self-care
- Elabouration of routines of rest, mobility, conscious eating, pauses and physical recovery in limited spaces
- Proposal for conscious communication, group support, conflict prevention and improvement of the emotional climate on board
Workload
Study Time and Workload
300 hours of study, online and at your own pace. Move the slider to the hours a week you can really put in.
Hours a week8
Weeks to finish—
You finish around—
Who it is for
Merchant mariners, cruise ship passengers, and yacht crew members looking to reduce stress, improve focus, and cultivate resilience at sea.Captains, officers, and department heads who want to lead calmly, foster a positive work environment, and optimize decision-making under pressure.Shoreside support staff, HR professionals, and wellbeing managers looking to implement effective programs for c
Faculty
Academic direction and faculty
The teaching team at Navalis: working professionals who deliver and oversee the institute's programmes.
Eng. Diego Cifuentes
Cap. Javier Abaroa (MCA)
Dr. Pau Ferrer
Dr. Nuria Llobregat
Eng. Javier Bañuls
Eng. Sofía Marquina
Eng. Tomás Riera
Verified reviews
Student Reviews
Reviews collected and verified by Opynio, not written by us.
Outcomes
Learning Outcomes
- 01Cultivating mindfulness to manage stress and improve well-being while sailing
- 02Develop emotional resilience to cope with challenges and stay calm in demanding situations
- 03Encourage self-compassion and self-care to promote a healthy balance between the demands of sailing and personal well-being
- 04Integrate mindfulness practices into your daily onboard routine to optimize performance and concentration
- 05Establish restorative sleep habits and mindful eating to optimize energy and physical well-being
- 06Practice mindful communication and active listening to strengthen interpersonal relationships on board and foster a harmonious working environment
Careers
Career Opportunities
01Mindfulness Instructor on Cruise Ships and Airlines: Individual and group sessions for passengers and crew, promoting relaxation and stress management.
02Wellness Consultant for Transportation Companies: Design and implementation of onboard wellness programs to improve the mental and physical health of employees.
03Mindfulness Coach for Stress Management in High-Pressure Environments: Individualized support for pilots, flight attendants, captains, and cabin crew.
04Resilience and Emotional Wellbeing Workshop Facilitator: Development of coping skills for challenging situations onboard and on land.
05Mindfulness Content Creator for In-Flight Entertainment Platforms: Production of audio, video, and practical guides for mental wellbeing during travel.
06Researcher on the Impact of Mindfulness on Safety and Performance Workplace: Studies on reducing human error and increasing productivity through mindfulness practice.
07Wellness Program Coordinator in Onboard Spas and Relaxation Centers: Integration of mindfulness practices into wellness treatments and activities.
08Mental Health Promoter in the Transportation Industry: Creation of awareness campaigns and resources to combat the stigma associated with mental health issues in the sector.
Questions
Entry Requirements
Mindfulness and well-being
Yes. The itinerary includes ECDIS/Radar-ARPA/BRM with harbor, ocean, fog, storm, and SAR scenarios.
Online with live sessions; hybrid option for simulator/practical placements through agreements.
Mindfulness, by promoting full attention to the present moment without judgment, helps manage stress, anxiety, and difficult emotions that can arise during a journey, thus contributing to a calmer and more comfortable experience on board.
Recommended functional SMCP. We offer support materials for standard phraseology.
Yes, with a relevant degree or experience in maritime/port operations. The admissions interview will confirm suitability.
Optional (3–6 months) through Companies & Collaborations and the Alumni Network.
Simulator practice (rubrics), defeat plans, SOPs, checklists, micro-tests and applied TFM.
A degree from Navalis Magna Institute + operational portfolio (tracks, SOPs, reports and KPIs) useful for audits and employment.
Online admissions
Admissions Process
No waiting for a phone call. If your documents are complete, you can pay in the same session.
Entry requirements
Personal Profile:Genuine interest in personal well-being and the practice of Mindfulness.Experience:No prior experience in Mindfulness is required, but awareness of work-related stress on board is helpful.Commitment:Willingness to actively participate in the proposed practices and reflections.Documentation:Completed registration form, declaration of good health (physical and mental).Technical Requirements (for online):Quiet space, device with audio/video capabilities, internet connection stable.```
Questions?
Frequently Asked Questions
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