Trainieren Sie Ihre Achtsamkeit für ein bewussteres Leben.

Mindfulness: exercises for everyday life

Mindfulness is the ability to be aware of the present moment and to perceive our thoughts, feelings and surroundings with openness and acceptance.

This practice can help us reduce stress, improve our concentration and increase our overall well-being.

Here are some exercises that can help you train your mindfulness:

1. Breathing observation:

• Sit in a comfortable position and focus on your breathing.
• Make sure you breathe through your nose.
• Observe the breath flowing in and out without controlling or changing it.
• If your mind wanders, gently bring your attention back to your breath.

2. Body awareness:

• Take time to consciously focus on your body.
• Feel the sensations in your body, such as the pressure of your feet on the floor, the touch of your clothes on your skin, or the sensations in your hands.
• Also notice any tension or discomfort and acknowledge it without judgment.

3. Mindful eating:

• Take time to eat mindfully.
• Pay attention to the texture, taste and smell of the food.
• Chew slowly and pay attention to every movement of your jaw.
• Try to fully experience the moment of eating instead of doing other things at the same time.

4. Walking meditation:

• Walk slowly and mindfully.
• Consciously feel the contact of your feet with the ground.
• Pay attention to your steps, your breathing and your surroundings.
• Let your thoughts pass by without getting lost in them and keep bringing your attention back to the present moment.

Further tips:

Integrate mindfulness exercises into your daily routine:

• Pay attention to your sensations when brushing your teeth, showering or getting dressed.
• Practice regularly:Even short moments of mindfulness can make a big difference.
• Be patient:It takes time and practice to develop mindfulness.
• Be kind to yourself:It's normal for your mind to wander. Just gently bring your attention back to the moment.