Anyone who has not yet come into contact with mindfulness often thinks of monks, meditation and sitting still for hours on end when they hear the word. The origins of mindfulness practice actually lie in Buddhism, but for some time now it has also been gaining recognition and popularity here in the western world, without any religious component. This is because the effect of mindfulness has been empirically proven in many scientific studies. Those who live mindfully…
… have a better working memory
… are less easily distracted
… have fewer worries and fears
… experience less stress
… sleeps better.
Almost too good to be true. So it’s no wonder that mindfulness is sometimes even referred to as a “panacea”.
Mindfulness – more than just meditation
How exactly do you actually become mindful? Do you have to meditate to be mindful? The answer is no. However, meditation is a method of practising mindfulness. If you would like to try meditation or wanted to start anyway, you can find many online offers and apps on the internet to help you get started. Overall, however, mindfulness is much more than just meditation. It is a basic attitude or rather a way of life. You don’t have to have lived in a monastery for two years to be mindful. There are plenty of opportunities in our everyday lives to be mindful and thus become a little stress-resistant and relaxed. We have put together a few small and simple mindfulness exercises for your everyday life.
Mindfulness for a serene everyday life
Exercise 1: Take a mindful shower
When showering, try to consciously notice what you feel and concentrate fully on the present moment. How does the water feel on your skin? What do you feel when you soap your body and hair?
Exercise 2: Mindful walking
On your next walk, be fully aware of every step you take. What do you see around you? Be aware of your surroundings without getting lost in them with your thoughts.
Exercise 3: Wait mindfully
The next time you are waiting for the train, the lift or in the waiting room at the doctor’s, don’t get angry about the ‘lost’ time. Instead, see this time as a gift and use the opportunity to practise mindfulness. For example, consciously concentrate on your breathing and feel how you are feeling instead of immediately taking your mobile phone out of your pocket.
What is your ideal start to a mindfulness routine?
Everyone can practise mindfulness in their own way. Not all tips or exercises are suitable for you. Ask yourself what you can and would like to implement in your everyday life. Try out different things and work your way up to your personal routine step by step. You can find a few more suggestions here:
Tips for more mindfulness
- Set aside a few minutes every day just for yourself. Find a time slot that is reserved just for you. If you have a family, for example, get up five minutes earlier than everyone else.
- Write down your thoughts, because thoughts are fleeting and are quickly forgotten. A mindfulness journal, notebook or smartphone app is suitable for this. You can also write yourself emails.
- Let others inspire you and write down valuable tips. If you get stuck or don’t feel well, read through these inspiring/motivating words and remind yourself of them.
- Breathe consciously. Concentrate on your breathing and feel your body.
- Recap your day in the evening, remind yourself of learnings, insights, AHA moments or even which hurdles or challenges you have overcome today.