What is mindfulness and how does mindfulness training work?

In principle, we can all be mindful, because mindfulness is inherent in all of us. However, our hectic and overloaded lives often have the exact opposite effect and we get bogged down in our jam-packed everyday lives full of deadlines and stress. Our lifestyle tempts us to do several things at the same time and to always be two steps ahead. As a result, we increasingly lose our ability to be open to consciously experiencing the present moment. The result of this state is stress, hecticness and dissatisfaction. In the long term, this lifestyle can even make us ill.

It is therefore all the more important to remember that we can all be mindful and thereby effectively reduce stress, support our health and bring balance to our lives. Many scientific studies have shown that mindfulness has numerous positive effects on health. In addition to an increase in self-confidence, greater resistance to stress, more concentration and openness and empathy towards others, more positive thoughts and more patience are proven positive effects of mindfulness. All in all, a mindful life ensures overall stable mental health and an improved quality of life.

As a first step, it is of course important to read about mindfulness. However, in order to learn or practise mindfulness so that something changes, there is more to it - experiencing mindfulness. You practise paying full attention to the present moment.

In a way, mindfulness training is comparable to muscle training, because every time you focus your attention on the present moment, the mindfulness muscle tenses. The more often mindfulness exercises are carried out, the stronger the mindfulness becomes and the easier it is to be present in the present moment. Of course, there are significant differences between muscles and mindfulness - in muscle training, the mindset is relatively unimportant. In mindfulness training, on the other hand, concentration and inner attitude are decisive factors.

Certain inner attitudes are fundamental to practicing mindfulness. These need to be developed and internalized over time and will help you on your way to a mindful life.

1. Accept what is there

The ability to accept everything that life brings you is an important basic attitude of mindfulness. This allows you to consciously confront situations that are different from what you want, not simply suppress them and develop solutions in this way. Note that this acceptance should not be confused with a passive attitude of letting everything happen to you.

1. Be open

Be open to what the moment brings without entering into it with fixed expectations. This allows you to take in every experience and notice every kind of experience, no matter what it looks like.

1. Do not judge

Break the habit of comparing yourself to others to avoid dissatisfaction or excessive pride. The more we compare and evaluate, the more automatically we make judgments that we are no longer aware of and we lose touch with reality. So let go of judgments.

1. Do not intend anything

Mindfulness training is about simply being in the here and now. During the exercises, therefore, leave aside your everyday goals that you are working towards and focus on the present moment.

1. Trust yourself

Regular mindfulness training will help you to become more aware of what is really good for you. Your trust in yourself will increase.

1. Practice patience

Change takes time. So realize that every single mindfulness exercise is valuable and effective.

1. Let go

Don't repress, but let go of past experiences, grievances, missed opportunities and all the things you carry around with you. This will give you space to experience the present moment.

1. Mindful breathing

One of the most important aspects of mindfulness is breathing, as conscious breathing can have amazing effects. Basically, you can practise mindful breathing in any posture, whether you are sitting, lying down, standing or walking. A seated position is certainly the easiest way to start. Find a place where you feel comfortable and where you can sit upright and relaxed. Now close your eyes, breathe in and out and consciously feel the process of inhaling and exhaling. You don't need to change anything about your breathing, no deeper or slower than usual. Give your breathing your full attention - feel every puff of air, every rise or fall of your chest and abdominal wall. You can also place a hand on your stomach to feel the movements of your breathing even more clearly. Experience and enjoy every breath. End the exercise after a few minutes by gently opening your eyes again.

Mindful breathing often causes your breath to deepen on its own, which automatically makes you calmer and more relaxed. Conscious awareness of your breath also trains you to be calm and patient and can reduce stress in a short space of time. Above all, however, you practise the central idea of mindfulness training - to focus your attention fully on the experience of the present moment.

1. Bodyscan - exploring the body from the inside

Change of perspective with a meditation technique that is thousands of years old - the body scan. Starting at the toes, you gradually feel into all areas of the body with your awareness. The aim is to be attentive to whatever is there. You become aware of your own body sensations and can experience a closer connection with your body over time. With regular practice, this state becomes familiar to you and you can fall back on it in everyday life.

For the supine body scan, lie on your back on the floor and position your arms next to your body or on your stomach. Breathe in and close your eyes. Notice how your body touches the floor and feel your breath. Start with your right foot, feel into it and move your awareness over every single joint to the hip, from there to the left foot and then further and further up, over the back and stomach, the neck to your face and the highest point of your head. Explore every part of your body with your awareness and take in all the sensations. Open your eyes again with an inhalation.

1. Find inner space with HALLO

The 5 letters of the word HELLO offer you a simple way to pause every day and find your inner center. The exercise takes no longer than 30-40 seconds in total. It is best to allow yourself these free moments about 10 times a day.

H - Hold

Say to yourself: "Stop!" and pause for a moment. Get out of the feeling of being driven.

A - Breathe

The transition from pausing to breathing is seamless. Breathe in consciously and allow yourself to pause for breath. Conscious breathing immediately brings you into contact with yourself and grounds you.

L - Let go

Don't change anything for a moment and leave the situation as it is. Just be there for a moment.

L- Smile

The moment of simply being there can create an expansiveness within you that brings forth a smile. This smile does not have to be perceptible from the outside. It can just sit in the corners of your eyes. As soon as the small muscles at the corners of the eyes relax, many people experience a feeling of relaxation and well-being. It is an inner smile in appreciation of yourself.

O - Become open

The previous steps of the exercise bring you back to yourself. You are present again. From here, open yourself to the present moment and encounter life as it is showing itself. Consciously perceive what you see and feel in this moment without expecting anything in particular.

Here are a few more ideas that can help you in your everyday life.

Snapshots

Every now and then, briefly emerge from your automatisms and become aware of what you are doing at that moment, even if it is something small, such as cutting vegetables, running up the stairs or sending an email. This awareness is comparable to taking a snapshot of what you are currently experiencing and your life does not rush past you. You will feel more clearly what you are experiencing and feel alive.

Shower alone

That sounds strange at first. Don't we usually shower alone? Most of us are already thinking about work, to-dos or customer meetings while showering, instead of focusing our attention on the present moment - the pleasantly warm water running over our bodies. Enjoy your shower and experience the moment.

Take new paths

Escape from your automatisms. For example, take the occasional detour on the way to work. Take a different road by bike and discover something new or take the country road instead of the highway and discover nature. Stroll through your neighborhood or village and consciously take note of it. This way you will see houses and places that you have never looked at before.