It is not without reason that mindfulness meditation has become so popular in recent years, because in our present society full of hectic rhythms of life, we are always thinking about the next task without directing our attention to the here and now. Mindfulness meditation can help you with stress in the long term.
Mindfulness meditation - what is it anyway?
The more you can do in a day, the better, and the more you can do, the more productive you will be in the future - this or something similar is the motto of today. We all want to be successful and we all want to be successful right now. This very western attitude to life is not only at the expense of your well-being and quality of life, but can also cause psychological and physical complaints.
The mindfulness meditation starts exactly at this point: it reduces your feelings of nervousness and stress, improves your attention and reduces negative thought patterns. This meditation technique originated in ancient Buddhist traditions, but its practice is completely independent of spirituality and religious beliefs.
The technique of mindfulness meditation has already proven to be particularly effective in Treatment of depression, nervousness and phobias proved. In the course of the exercises, you learn not to to identify with your feelings and thoughtsbut to look at you in an objective way. The meditation is no more than the Focusing attention on the present momentwithout wanting to judge or change it.
This is how you practice your mindfulness training
Mindfulness can be trained or learned in many ways, for example through conscious breathing, Yoga or through the so-called body scan. You can integrate the exercises into your everyday life, you can Set up small time slots during the day or in Courses with qualified trainers to be carried out. With the following tasks you can link your very personal mindfulness training without further ado comfortably into your everyday life.
1. find a quiet moment during the day
First you look for a moment of the day that you can devote to yourself undisturbed. This can be right after getting up to start the day with a positive attitude or before going to sleep to relax your mind after a long day at work. Regardless of your favorite time slot, it is important that the meditation without interruptions can be performed.
2. choose something to which you project your attention
After you have found the right moment, sit or lie down in a quiet and comfortable place with dimmed light and closed eyes, unless the chosen element is visual. Now you can focus your attention on breathing, for example. You observe all sensationsthat emanate from your breathing, without judging them or wanting to change them.
Attempts emerging shove thoughts away and focus again only on your breathing. Alternatively, you can also focus your attention on plastic objects in the room.
3. let all thoughts go
Regardless of which element you have chosen, you should now give it your full attention without judging or changing it. Your mind will of course try to distract itself, because that is its nature. As soon as you notice that your thoughts are wandering, you simply turn back to the object, your breathing, your body or a certain sound. Do not condemn yourself or your thoughts.
In the beginning it is ideal to start with 10 minutes and after a certain time to 20 to 30 minutes to increase daily. This cycle should be done as often as possible, but at the beginning you will find it difficult to maintain your attention for more than 10 seconds. The most important thing is to keep the mindfulness meditation periodically carry out and not to lose heart.
- Stress management through mindfulness or Mindfulness Based Stress Reduction, combines meditation with traditional breathing or yoga exercises.
- Within every mindfulness meditation, the focus is on observing your thoughts without evaluating or controlling them.
- Mindfulness meditations were already practiced within the Buddhist teaching 2,500 years ago.
- Regular mindfulness training stabilize the mindThey dissolve self-imposed limits, enable access to inner resources and improve self-image.
- Study participants were able to develop a new impulse control through mindfulness meditation and process negative emotions better.
- Mindfulness training can be divided into a few minutes a day without any further aids and can therefore especially easily integrated into everyday life will be.