Do you know this? You're performing a task and you're not aware of it? Take, for example, cleaning your apartment. You're talking on the phone. It has to be quick, after all, the bus is about to arrive. And bang, the key is thrown into the wrong drawer and the important letter ends up in the waste paper. That's the thing about carelessness. Careless moments when your mind is somewhere else. And then you spill the coffee. Out of sheer carelessness. Mindfulness - what does mindfulness mean?
The bottom line for you is that you are aware of your actions and of yourself. Mindfulness is your Focus on a conscious action. In the moment of mindfulness you are in the here and now. You do not let yourself be distracted by disturbing thoughts. No thoughts about tomorrow's problems and no thoughts about what you could have done better in the past. You give yourself mindfulness. You give yourself the Awareness and attention.
And this attention refers to your mind, to your body, to your thoughts and feelings. Mindfulness in your life allows you to be more aware of your own feelings. Mindfulness also means that you get to know yourself better. Finally, you get in touch with yourself. Take Mindfulness as a task and eExplore who you are and live every moment. In this article you will learn how to bring mindfulness into your life. Very easy and without much effort.
Mindfulness - Just switch off for a while
"Just switch off" - what is said so simply is more difficult than expected. What can help? Make yourself independent of your electronic devices and turn them off: The mobile phone, your laptop and with it your mind carousel. Ten minutes is enough to start with and you will notice how calmness settles over you.
You wake up in the morning and reaching for your phone is the first thing that comes to your mind? Why don't you try lying down and feeling inside?
You use social media regularly and sometimes more than you'd like? Why don't you try taking a break? How does it feel when you're simply offline? On Instagram, for example, you can easily deactivate your profile and reactivate it at any time. Three hours break or just a whole week? In the end, you can decide what feels good for you.
Just do nothing
Just allow yourself to do nothing. Combine the first exercise with doing absolutely nothing. Don't be distracted by the fast-paced world that surrounds you. Because, especially when things are stressful in your life, you should Moments of time out take. Take ten minutes and just do nothing. Sounds easy, doesn't it? But most people find it very difficult. Because doing nothing also means: not drinking tea, not reading a book, not painting. Just sitting, and let your mind wander.
Mindfulness - Analogue instead of digital
Do you like taking pictures? Try capturing moments with an analog camera instead of your cell phone. You're sure to find a treasure or two at flea markets that will be easy on your wallet. And then go for walks. Explore your surroundings. And keep an eye out for subjects. You'll find: When you look at the moments you want to capture through a viewfinder, you automatically become more aware of your surroundings. You determine the moment you press the shutter button.
Bodyscan brings calm
You'd rather do a quiet exercise? That's no problem. Lie down on the floor and try a bodyscan. Originally, the Bodyscan comes from the Buddhist Vipassana tradition. In a Bodyscan you try to consciously engage with yourself and your body. Step by step you go through each part of your body with your mind. Explore your body. Bodyscans also work very well with the help of a friend who can tell you which part of your body to go to.
Lie down on your back for this. Relax. Let go of all your worries and breathe deeply and firmly. You don't have to do anything now. You can just surrender to your observation. Let go of your thoughts and pay no attention to them. Just let them run in the background. After all, this is about your Mindfulness and attention. You can also close your eyes during this exercise if you wish. Watch yourself. Observe your breath. Feel how your abdominal wall rises and falls with each breath.
Try to direct your breath to your individual body parts. For example, direct your attention to your fingertips. How do they feel? Do you feel a tingling sensation? Are they particularly cold or warm? Do you feel nothing at all? (That's perfectly okay, too. Everyone's sensations are different.) It's about your Awareness of your body. Go into your belly, into your toes, into your calves, feel your back resting on the floor. Be aware of your sensations. Feel your way forward. Go with your attention along your entire body. Scan it. Meanwhile stay with your breathing. Your thoughts and emotions remain in the background during this exercise.
Mindfulness: Patience is a virtue
Oh, the eternal wait. Who doesn't know it? You're standing at a traffic light and it seems as if it will never turn green. Your right eye is twitching, your foot is bouncing and you actually have to hurry to work. And when you go shopping, you're always at the wrong checkout anyway? You notice how it starts to bubble in your stomach? You're unhappy and your good mood is falling.
That sound familiar? Then take a deep breath. Don't let a bad mood get you down. It's much nicer to be mindful of yourself and your surroundings in just such a moment. Use these moments and practice patience. Take a deep breath and bring peace into your everyday life.
Your diary is your companion
Reflect regularly. Notice how good it is to keep a diary regularly. Record your emotions and thoughts. How did your day go? What made you feel good? When were you angry? How consciously did you experience this day?
It's not bad if you don't manage to reflect every day. It's enough if you consciously sit down once a week and review it. How was the week? Was it stressful? What happened to your body and what happened to your mind? By putting everything down on paper once, you manage to re-sort yourself and that too is Mindfulness.
Mindfulness: Close your eyes and feel
Ever walked through your apartment at night without turning on the light? Then try this mindfulness exercise during the day. Close your eyes and try to find your way around your home. How many steps does it take you to get from the kitchen to your bathroom? What looks familiar? After all, you walk through your home every day, but don't focus all your attention on the pathways. Change that and try to perceive yourself and your surroundings in a new way.
Notice your own feelings. Live every moment, accept yourself as you are. Your LIFEteam wishes you a lot of fun!