Mindfulness
MOTIVATION
I have often mentioned mindfulness in my blogs, but I’ve never explained it in detail. For some, this topic may seem a bit “esoteric” at first glance, but the benefits of mindfulness have been proven in many studies. It’s not just about finding calm; it also has tangible, positive effects on our mental and physical health. In this blog, I want to show how mindfulness can help us navigate our daily lives more consciously and deal with challenges more calmly.
Mindfulness means consciously noticing the moment and focusing on the here and now, without mentally being already at the next task. After a break, we are often more receptive to these mindful moments because we’ve been pulled out of our usual routines and had a chance to breathe. We should use this openness to integrate mindfulness into our daily lives on a more permanent basis.
For me, it was especially important after the summer break to preserve these moments of calm. Instead of waking up in the morning with thoughts of the to-do list, I’ve gotten into the habit of starting the day with a short mindfulness exercise. It can be a minute of stillness, where I consciously take a few deep breaths, or a brief meditation to clear my head. These small rituals help me start the day with more clarity and relaxation.
How does mindfulness work? If you attend a mindfulness seminar, the “raisin exercise” is often on the agenda. Admittedly, it’s a challenge to fully engage with this exercise, but here’s how it works: You take a raisin in your hand and observe it as if you’ve never seen one before. You focus on its color, surface, texture, and how it feels in your hand. Then, you smell it and consciously take in the scent. Finally, you place the raisin in your mouth without chewing it right away, and notice how it feels on your tongue. When you finally begin to chew it slowly, you pay attention to the taste and its changing texture. This exercise may seem silly, but it helps to understand the concept of mindfulness.
A major benefit of mindfulness is that it creates both closeness to what’s happening around us and distance at the same time. We perceive events without immediately judging or being overwhelmed by them. For example, if something valuable breaks or a freshly cooked meal falls to the floor, you register the incident, but remain aware that, while frustrating, it doesn’t have a long-term impact on your life. Mindfulness teaches us to accept things without overthinking their meaning. It is especially helpful for those who struggle with letting go, as it teaches us not to cling to negative emotions or situations.
Scientific studies show that mindfulness not only enhances well-being, but also has measurable effects on our performance. A study from Harvard University found that regular mindfulness exercises reduce stress and improve concentration. Those who regularly take time to pause are able to remain calmer during hectic phases and don’t lose focus as easily.
To wrap up, here’s Matze’s practical tip: There’s hardly an easier method than mindfulness to make life more conscious. You don’t need much time or money, but it makes a big difference. Even if some people consider mindfulness to be esoteric – who cares if it helps? What matters is learning to perceive the emotions we encounter consciously, without being overwhelmed by them. Mindfulness allows us to fully enjoy positive moments and accept negative experiences without letting them dominate us. By building distance, it becomes easier to let things be as they are. …stay tuned…
Sources and related links:
Goyal, M., et al. (2014). Meditation Programs for Psychological Stress and Well-being: A Systematic Review and Meta-analysis. JAMA Internal Medicine.