ZenICE
CALM THE MIND. AWAKEN THE BODY. STRENGTHEN THE SELF.
In collaboration with Martina Lenk, Cold Therapy.
Does This Sound Familiar?
You've tried everything – meditation apps, podcasts, maybe even a retreat. But nothing really sticks. The stress is still there. The mind keeps racing.
Or maybe you're curious about cold exposure – you've seen the science, heard the benefits. But jumping into freezing water alone? Not quite ready for that.
ZenICE is for you.
Who Is ZenICE For?
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You're functioning – but you feel that you're running on empty. The pressure never seems to let up, and "switching off" feels impossible.
What you need: Concrete tools that work in real life – not just on the meditation cushion.
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You've heard about cold exposure and want to try it. But safely. And with an expert who knows what they're doing.
What you need: A structured introduction that doesn't throw you into the deep end – literally.
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You're carrying stress in your body – tension, restlessness, or a sense of disconnection. You're looking for a way to feel grounded and at home in your body again.
What you need: A gentle, mindful approach. Permission to go at your own pace. No "push through it" mentality.
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You want an edge – mental, physical, or both.
What you need: Evidence-based methods. And perhaps the insight that "striving less" sometimes delivers more.
What You're Really Looking For
Behind these different motivations lie the same deeper needs:
Permission to slow down – Many have never learned that it's okay to simply «be»
Control over your stress response – You control the stress, not the other way around
Connection to your body – Out of the head, into feeling
A kinder inner voice – The critic that gets loud in the ice deserves to quiet down
Community – Going through discomfort together creates real connection
Proof that you can handle hard things – The ice bath delivers this proof. Every time.
What Is ZenICE?
ZenICE combines evidence-based mindfulness techniques with the transformative power of cold. In four progressive modules, you learn to consciously regulate your nervous system – and apply what you've learned directly in cold water.
This is training that teaches you to meet discomfort with presence – in the ice bath and in life.
The Science Behind It
Grounded in research and proven methodologies:
Mindfulness techniques inspired by MBSR - Developed by Jon Kabat-Zinn at the University of Massachusetts Medical School, and now one of the most extensively researched mindfulness programmes.
Dr. Susanna Søeberg – Metabolic researcher and founder of the Søeberg Institute, bringing the science of deliberate cold exposure
ZenICE combines mindfulness and deliberate cold exposure to help you move from resistance to acceptance - turning the ice into a practical training space for inner steadiness.
What Happens During a Session?
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Program based on Module
1. Body Scan: Systematically sense your body – the foundation for everything else.
2. Breath as Anchor: Regulate your nervous system through breath – your most important tool.
3. Working with Discomfort: "Unpack" stress and cold instead of fighting against it.
4. Integration & Self-Compassion: Bring it all together – and transform the inner critic.
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Slow, conscious walking
Connecting breath, body, and surroundings
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Guided breathing
Optional cold dip (fully guided, short, and safe)
Individual pace and choice
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Gentle movement and warming exercises
Tea, reflection, and grounding
Bringing the experience back into daily life
ZenICE - 4 Modules
This is a progressive journey over four sessions:
Each workshop builds on the previous one
Participants deepen trust, awareness, and regulation
The cold becomes familiar, not intimidating
Total duration: 8 hours
Format: 4 × 2 hour sessions
Group size: Small, personal, and supportive.
ZenICE Events Details
Place: tendeable COACHING, Seestrasse 330, 8038 Zürich
Kick-off ZenICE Event
Date: Saturday, April 18th, 2026
Time: 10:00-12:00
This session is ideal as
An introduction to the series
A standalone experience for curious newcomers
ZenICE Workshop Winter 2026
Date: on Fridays October 23, November 6, November 20, December 4
Time: 11:00 AM - 1:00 PM
Price:
Full ZenICE Series (4 workshops / 8 hours) - CHF 320 (instead of CHF 360 if booked individually)
Single Workshop (2 hours) - CHF 90 per session
Limited spots – small group for safety and personal guidance.
The ZenICE Team
Martina Lenk – Certified Cold Therapy Coach
Certified by Dr. Susanna Søeberg and the Søeberg Institute (Copenhagen). She combines science-based knowledge with the transformative power of regular cold exposure.
Tende Dunchu – Educated MBSR (Mindfulness-Based Stress Reduction) Teacher, certified Life Coach & NLP Practitioner, Business Consultant.
With over 15 years in finance and tech, she knows the pressure firsthand – and brings evidence-based mindfulness tools that work in real life.
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