Learn mindfulness

Posted on blog, lifestyle, Medical, wellness And tagged mindfulness

“I think therefore I am,” the French philosopher René Descartes once said. And it seems that the whole world feels the same way. People think and ponder, something is constantly whirling through their heads. What would it feel like if the mind was completely silent for a while?

Learn mindfulness

Anyone who learns mindfulness can experience that. And I'll love the feeling.

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What is mindfulness?

“Don't think of anything for a moment.” This well-intentioned advice is a huge challenge for many people. The mind is too lively, too many thoughts swirl around in it. Important thoughts, many of them worrying or worrying. How can you not think of anything about that? The thoughts don't ask whether they are welcome, they are simply there.

This is exactly where mindfulness comes in. The word means to always be in the here and now. Focus on what you're doing or experiencing right now. And: Nothing to rate. That sounds much easier than it is, because when people do something, they are usually thinking about something completely different. But that prevents them from being really satisfied.

It is worthwhile to learn mindfulness, because it not only helps us to calm down, but also makes us more relaxed in general, allows us to overcome challenges better and also trains compassion — for others, but also for ourselves.

The concept of mindfulness originated in Buddhism, but it has nothing to do with religion. Its effectiveness has been proven and you quickly notice that something is changing.

That is what mindfulness training is about

It is often the case that we see something and immediately evaluate it. We react positively or negatively and combine this with feelings, such as anger. When we learn mindfulness, we practice accepting feelings. It helps to become more relaxed. Practice is about simply being aware of these feelings without reacting to them in any way. They are there and at some point they will disappear again. This insight can help to break old patterns of thought and behavior.

mindfulness exercises

“No time” is no longer an excuse, as many of the exercises only take a few moments. And they're still very effective. Another advantage: They can be easily integrated into everyday life and you don't need any equipment.

Go consciously: When we're on our way from A to B, we rarely take time. We want to get there as quickly as possible, right? It's different with this mindfulness exercise. There is no need for speed here. The next time you go shopping, you might as well give it a try. Take every step consciously. Notice how your feet touch the ground, feel the muscles that make the steps possible. Keep your mind fully moving. Keep your eyes on the ground about one to two meters in front of you. The arms remain calm. Mentally say to yourself “lower” when you put your foot on the ground and “lift” when you release it from the ground. Take small steps. When thoughts come, notice them and then let them float on like a cloud. Just a few minutes of walking meditation is enough. Tip: Go barefoot sometimes.

Pause: The day is hectic and there is barely a moment to take a breather? Then you should try this exercise. Just take a minute. Stand and simply feel your breath flowing. On and off, on and off. Feel in your body and mind. How are you doing? How do you feel? No matter what feelings arise in you: Don't evaluate them, just watch.

Taste: You may have heard of the raisin method before. In this exercise, you focus on a single raisin in detail. When you notice their consistency and scent, you bite off and feel the taste. This involves chewing thoroughly. You don't have to do this with a raisin. But you can focus intensely on your lunch for this exercise. Have a look at the meal before you take the first bite. What does it look like, what colors does it have? Then smell it. And take the first bite that you can really feel. Chew for a long time and thoroughly. You don't have to do this with all the food, but take the time to savor a few bites that way.

One variation is “blind tasting.” Blindfold yourself and have a partner give you something to eat without knowing what it is. What does it smell like, what could it be? Take a bite in your mouth and notice the consistency and taste. Chew thoroughly and feel the different aromas. Can you guess what you're eating?

Breathe: We do it uninterruptedly, day after day, throughout our lives. We don't even notice it. Reason enough to change that. Sit down and relax and close your eyes. Focus on your breath. Watch how the air flows through the nostrils into the body, how the chest and abdomen arch and lower again as you exhale. Focus exclusively on your breath.

Perceive what you're doing

In the near future, pay attention to what you are doing during the day and try to do some of these activities consciously and with full concentration. That also helps, because every moment in the here and now acts like a brooding brake.

Learn mindfulness while doing yoga

By the way, yoga is a very good way to learn mindfulness. This is explicitly about concentrating on your breath and noticing your body. By the way, it is also a wonderful way to relax. You can learn it, for example, in a course at Holmes Place clubs. The options include classic yoga for different levels, Ashtanga Yoga (sweaty and exhausting), Yoga Vinyasa (a posture sequence that synchronizes breathing and movement and is combined with flowing movements) and Yoga Flow (where the exercises flow smoothly into one another). We also offer meditation courses.

Posted on blog, lifestyle, Medical, wellness and tagged mindfulness.