Do you also have thoughts and ideas in your head all the time and find it difficult to relax and switch off? With the Workloadour super long To-Do listsThe demand on ourselves to be there for everyone and to perform perfectly in our profession is no wonder.
But what really helps to get out of this Hamster wheel to get out and just take a breath of fresh air in between? Personally, I have been a huge fan of Mindfulness became. It's a wonderful tool to help us to decelerate everyday life and reduce stress.
With mindfulness to more peace and joy in everyday life
Mindfulness can help you to bring more joy back into your everyday life and to Consciously enjoying the moment. So that life does not just rush past you in your packed everyday life, you need more peace within yourself. Mindfulness lets the inner Noise ...and you'll be back in the arrive here and now.
To be mindful means to be fully aware of what you are dealing with and feeling in the present moment. I have to admit that it took me a little while to get involved and for the first time I consciously did it, to be present in the here and now, in the current moment.
Very early on I had learned to always function, never to Break ...to begrudge. It was more difficult to just do nothing. To just perceive the moment and not to judge.
My own experience with physical stress symptoms
Almost four years ago, it all started when, from one day to the next, I experienced violent, daily Headaches I got. At that time I worked a lot, had very high expectations of myself and never took time for myself. That worked very well for a long time, until my body told me at some point through the chronic pain that it could not go on like this.
And my body made that so clear to me that I just had to listen. The way back to more serenity was exhausting and exhausting, but in retrospect I am very grateful that I made it through this experience, to reestablish a stronger connection to myself. I tried out a lot on my journey and in the end it was very different things that helped me to become painless again.
Mindfulness was one of those things. In the meantime I am able to be more attentive with myself again, to perceive stress much earlier and to react to it immediately. Furthermore, mindfulness has become a core element in my work as a coach. Because I am convinced that physical symptomslike headaches or Digestive disordersThese are often caused by permanent stress and chronic tension.
While well-dosed stress has a positive function, it shifts chronic stress Your body into a permanent state of activation, which can lead to exhaustion and cause enormous damage to your health. But the beauty is: With care, you too can make your way out of the autopilot.
So you too can become more attentive in everyday life
Taking time for mindfulness in hectic everyday life can often be a real challenge. Maybe you have already come into contact with mindfulness, maybe you have already tried one or the other mindfulness practice. At the beginning it is not so easy to sit still and just observe, I know. But Mindfulness can be learned and fortunately there are also numerous ways to combine mindfulness with movement.
Slow and repetitive movements such as running, swimming or simply walking are particularly suitable for this. But how can you start now? I will tell you helpful first steps and simple exerciseswith which you can start with mindfulness and go through life more calmly again. Let's go!
The first steps
Step 1: Establish regular moments of mindfulness in your daily life
Well, starting with mindfulness is pretty simple. You don't have to spend hours Yoga practice or all day long Meditate. The positive effects on your brain and body are also evident if you only take a few minutes a day for your mindfulness practice. It is only important that you practice regularly and consciously create small moments of mindfulness in your everyday life.
Step 2: Use a mindfulness app
If you find it difficult to remember what you want to do every day, then I can recommend that you download a mindfulness app. The apps are especially helpful for getting started. Since the mobile phone has become our permanent companion anyway, you can also use it as a valuable support for more Mindfulness There are numerous, often free apps that send you regular reminders and guide you through short mindfulness exercises.
A guided exercise can also help when you find it difficult to switch off and focus on the present moment. By the way, we all have a tendency for our thoughts to wander at first. So don't let yourself be stressed, but just perceive the situation and come back to the exercise with the concentration.
Step 3: Digital Detox
I know this step sounds a bit ambivalent to step 2, but it is extremely valuable in establishing your regular mindfulness routine! If you pay attention to how often you unconsciously look at your mobile phone or update your emails, you will realize how beneficial a little digital time-out can be. At least the Digital Detox to be more careful in life again.
To do this, regularly switch off all your technical devices, such as mobile phone, laptop and television. Digital Detox is best used in the first hour after waking up or in the last hour before going to bed. This way you start the day more attentive in the morning, fall asleep better in the evening and there is still plenty of time to train your mindfulness. Yippie.
Three little exercises that can be integrated wonderfully into everyday life
Exercise 1: Start the day with care
Stay in bed for 3 minutes after waking up and notice how you feel when you wake up. How'd you sleep? How do you feel? What do you feel in your body? Where does it feel good, where is it perhaps tense? How does your breath feel? What thoughts are you thinking?
Just perceive everything without evaluating it or wanting to change anything. In addition, I recommend for this Self-Check-In a Journalwhere you can write down your observations.
Exercise 2: Mindful Bodyscan
Take a short moment several times a day to pause and feel inside yourself. During the body scan you direct your attention to different areas of your body one after the other ...and you were attentive to how each part of your body felt at that moment.
For this you can simply set a specific time slot (e.g. a concrete time) or link the exercise to specific triggers (e.g. when you stand at a red light and wait or whenever you drink a glass of water). This exercise strengthens your body perception and your ability to perceive signals from your body more clearly.
I know it's not easy to focus on your body. It's gonna take a while to work that out. Maybe there is something on your mind or you are already planning the next day, maybe you are wondering what this exercise will bring you. If thoughts come up, just perceive them and then return to your body consciously.
Exercise 3: Mindful Eating
Hand on heart, how much time do you take for your meals in your stressful everyday life? Especially when eating, we are distracted far too often and no longer consciously perceive the taste of the food at all. If it also happens to you that you regularly eat too fast and on the side, then this exercise can be a little challenge at the beginning.
Try to consciously enjoy your food in the morning and perceive it with all your senses. The taste and smell of fresh, warm coffee, the consistency and colour of the rolls or porridge. In between, consciously put your cutlery aside to slow and attentive meals even easier to implement.
You see, it is not so difficult to bring a little more mindfulness into your everyday life. And even if it's not so easy at the beginning: keep at it until it has become a habit!
For if you regularly integrate mindfulness into your daily life, you will soon notice how you master your daily challenges with more peace and serenity and feel more relaxed and grounded overall.
Have a lot of fun trying it out!
This article is a guest contribution from Susanne Scholz.
I am mindfulness coach & Podcaster and accompany my coachees on their personal journey to more clarity and well-being. I would like to support my clients in rebuilding a stronger connection to themselves and to go through life more attentively, consciously and with more ease.
Mindfulness is an important element of my work. As a podcaster I would like to share my own experiences with chronic pain & burnout and give a voice to the topic of mental health.