Mindfulness means being here, at the moment with what is right. Without evaluation. Without hurry. Without distraction.
Maybe you are feeling stress right now, maybe you are looking for a new access to your life, maybe it's just time to pause.
In this article I take you into the practice of mindfulness - step by step. You don't need any previous knowledge, just a little openness. Mindfulness is not a distant condition, not an esoteric concept. It is a skill that lies in each of us.
What is mindfulness?
The term "mindfulness" (in German: mindfulness) was made known in the West primarily by Jon Kabat-Zinn, professor of medicine. In the 1970s, he developed the Mindfulness-based Stress Reduction (MBSR) method, a scientifically based method for reducing stress, fears and psychosomatic complaints.
Mindfulness is not pure thinking, it is a state of awareness. It is about perceiving thoughts, feelings, body sensations and external stimuli without wanting to change or evaluate them immediately. Just be there, with everything that is.
Why mindfulness is so important today
In a world full of challenges, flood of information and overstimulation, many people are looking for more calm and clarity for an inner path.
Our living conditions have changed: home office, constant accessibility, family requirements, global crises - all of this brings body and mind out of balance.
Studies show that regular mindfulness exercises promote activity in the prefrontal cortex, the area in the brain that is responsible for concentration, self -control and compassion. At the same time, the activity in the Amygdala, the Center for Anxiety and Alarm reactions, drops.
Mindfulness is more than relaxation, it is a kind of medically documented solution for inner unrest and chronic stress.
Research results on mindfulness:
🔹 Reduces stress & improves well -being - studies show that mindfulness lowers the cortisol level (stress hormone) (Davidson et al., 2003, Psychosomatic Medicine).
🔹 Increases concentration & memory performance - mindfulness meditation improves cognitive performance (JHA et al., 2010, cognitive, affective & behavioral neuroscience).
🔹 Promotes emotional intelligence & resilience - regular mindfulness practice strengthens empathy (Neff & Germer, 2013, mindfulness).
🔹 Improves sleep quality & reduces fears (Black et al., 2015, Jama Internal Medicine).
🔹 If the brain changes positively - long -term mindfulness practice leads to structural changes in the brain, especially in regions associated with emotion regulation (Hölzel et al., 2011, Psychiatry Research: Neuroimaging).
Mindfulness in practice - this is how you can start
You don't need any special aids or a meditation pillow. It all starts with a single moment of attention.
Here are a few simple exercises for starting:
1. The breathing exercise
Sit or lie down comfortably. Dear your attention on your breath. Feel how the air flows in and out. If your thoughts digress - no problem. This is normal. Gently bring her back to the breath. You can start this exercise with 3 minutes a day.
2. Mindful walking
Go slowly, consciously, without a goal. Feel every step, the connection to the floor, the rhythm of your body. If you are outside, notice the senses, noises, light, smells. This is meditation in motion.
3. The 3-minute nights
You can install this short exercise anywhere in your everyday life - before a meeting, while waiting, after a dispute.
Ask yourself:
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What is happening in me?
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What do I perceive in the body?
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What can I accept with acceptance now?
The effect of mindfulness
Many report positive experiences after a short time:
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More joy in everyday life
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Clearer decisions
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Less irritability
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More sympathy - with yourself and others
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Improved sleep
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Strengthening health
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Reduction of suffering, chronic stress and illness
Especially in psychology and in the area of Health Care, mindfulness is now an established concept, not only for patients: inside, but also for specialists, managers and people in the economy.
Mindfulness and work - no contradiction
Many think that mindfulness is only something for Zen Buddhism or silent monasteries. But especially in the modern world of work, people with awareness who are able to act clearly, calmly and present are also needed in difficult situations.
Mindfulness training can help to stay calm in stressful meetings or conflicts, to see the essentials in decisions and to react empathetically when dealing with colleagues: inside and children.
In companies with a mindful leadership, it turns out: better teamwork, fewer absenteeism, higher satisfaction. Mindfulness is a means that shows more effect than many complex management programs.
Mindfulness is not an escape, but presence
Mindfulness is often misunderstood: as a retreat, as a relaxation, as a beautiful moment. But mindfulness is not an escape from life - but an invitation to really experience life.
It's about attitude, not just about technology. To intention, not just about method. To allow what is there. Even if it is difficult. Even if suffering, fears or uncertainty appear.
That doesn't mean we accept everything. It only means that we stop fighting - and starting to feel - to feel. There is real strength in this state. Change always begins in the now.
Mindfulness is there for everyone
Whether you are a manager, mother, student or pensioner - mindfulness knows no target group. Everyone can practice them. You too.
And there is no "right shape". You can make 10 minutes of meditation in the morning, eat carefully, listen consciously or just feel in your body in between.
Only one thing is important: stay tuned. Mindfulness does not follow a strict rule, but grows with practice. You will quickly realize how they creep in your thinking, feeling and behavior, very quiet, but deeply.
My workbook: your companion in this way
If you would like to deepen your mindfulness path, I recommend my workbook to mindfulness. It is not a theoretical book - but a practical companion with reflection questions, simple exercises, impulses and space for your very personal experiences.
The workbook is ideal for getting started or as a deepening of your own practice, regardless of whether you have been meditating for a long time or are currently taking your first step.
You can find more about this on my website under "Workbook".
Mindfulness is not a goal - but a way
A way back to yourself. To your body, your heart, your life. You don't need a new life - just a new look at what is.
If you like, start today. With one breath. With one step. With a moment of mindfulness. I would be happy to accompany you.
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Category: Description, perceptions, awareness, well -being, tradition, healing, mindfulness meditation, part, normal condition, consciousness, vepassana meditation, context
