Strengthening Mindfulness: Your Personal Workbook for Inner Peace and Clarity

Do you want to learn how to live more mindfully, in a practical, everyday, and well-founded way? Then this workbook is just right for you. It was personally developed by Mara Schär, life coach, corporate wellness specialist, and founder of Joy Corporate.  

The term mindfulness describes a special form of attention, where a person consciously perceives the present moment without judgment. In the context of stress reduction and self-awareness, mindfulness plays a central role, as it helps to better recognize and accept one's own state and the current situation. Mindfulness is a topic that is considered in various scientific and cultural contexts and is gaining more importance as a trend in modern society. The many positive aspects and possibilities of mindfulness are now conveyed in courses, books, and apps.

This workbook is different

It combines psychology, coaching, and the latest findings from neuro and emotion research. Through writing, reflecting, painting, and visualizing, both hemispheres of the brain are activated, the analytical and the creative. This combination makes the difference: studies show that creative work improves stress regulation, strengthens self-confidence, and promotes positive emotions (Kaimal et al., 2016).

When thinking and feeling connect, true awareness arises, where sustainable change begins.

For this workbook, you don't need any special materials: a pen, some time, and openness are enough. If you like, you can deepen your journey with colors, dried flowers, papers, or small collage elements. But the most important thing is your presence, not the result. It's not about painting perfectly, but about letting go, feeling, and rediscovering yourself.

Designed in soft pastel tones and with great attention to detail, this workbook invites you to pause and reflect. It is ideal as a mindful gift – for Christmas, a birthday, or simply to give someone peace, awareness, and mindfulness.

About the author

Mara Schär is a journalist, author, corporate trainer, and coach.
She studied communication sciences and psychology and has been accompanying people and companies for many years in living more consciously, working healthier, and unfolding their potential with ease.

As the founder of Joy Corporate in Basel, she leads seminars and programs on mindfulness, stress management, and personal development.

When she is not writing or coaching, you can find her with a cup of tea in nature, sailing, painting, cooking, or reading – by the sea, in the mountains, or laughing with people who are dear to her.

Mindfulness and conscious orientation

As a form of inner attitude, mindfulness promotes conscious orientation to the moment and supports the development of resilience. The significance of mindfulness is also evident in therapeutic applications and in dealing with illness and difficult life circumstances. 

The goal is to guide you step by step to more presence, emotional balance, and inner peace. With clear exercises, reflection questions, and impulses, you learn to perceive the moment more consciously, better regulate stress, and get to know yourself anew. The workbook contains various exercises such as mindfulness exercises, relaxation exercises, and yoga exercises that help you focus your attention purposefully.

Mindfulness serves as an effective means of stress management and promoting inner peace. The practice helps you consciously perceive your thoughts and reflect, leading to more clarity and serenity. In contrast to multitasking, which diminishes cognitive efficiency, mindfulness promotes concentration on a single task and strengthens awareness of the moment. Through the experience of conscious perception, you can gain deeper insights into your inner self and strengthen your resilience.

Mindfulness is a method that systematically promotes awareness and inner peace and is successfully used in therapy, especially for depression and psychosomatic disorders. Even in difficult life circumstances, mindfulness helps you find acceptance and clarity. The positive effects on health and well-being are scientifically proven and include improved concentration, stress reduction, and a strengthened immune system.

Relaxation plays a central role, as it is promoted through targeted mindfulness techniques and exercises. The conscious perception of the body, for example during a body scan, strengthens the connection to yourself and helps to remain calm even in illness and worries. Personal experiences with mindfulness show that people develop more patience, acceptance, and inner strength through regular practice. The role of thinking is particularly emphasized in mindfulness practice, as it is about consciously perceiving thoughts and feelings without being distracted by them.

The conscious perception

Awareness of the present moment is central to the practice and is promoted through meditation, mindfulness training, and various mindfulness techniques. The conscious perception of the current situation helps you to respond more calmly and not to evaluate your perceptions. It is important to consciously perceive the moment and to continually direct your attention to the here and now.

The effects of mindfulness on well-being are diverse and manifest in all areas of life. The development of patience, the application in everything you do, and the conscious orientation to the moment make mindfulness a valuable skill for every person. An exemplary mindfulness exercise in the workbook invites you to focus on your breath and observe your perceptions mindfully.