how to be mindful

How to focus your mind

Mindfulness is in fashion, and its positive effects have been scientifically proven. Mindfulness promises more satisfaction and joy in life. But what exactly is behind the trend?

• Please pay attention to the moment without judging it
• Increase well-being with mindfulness meditation
• From Buddhism to Medicine
• Mindfulness can be learned

Some health insurance companies pay for mindfulness training.

Pay attention to the moment without judgment.

Mindfulness means being in the here and now - physically and mentally. But unfortunately, this is not normal for most people.

Many are either stuck with their thoughts in the past, preoccupied with worries, or contemplating the future. This thinking is usually accompanied by the hope that a happy state will set in at some point.

On the other hand, a mindful person pays attention to the moment without judging it. This is the second crucial aspect of mindfulness.

We tend to evaluate everything constantly. We are mindful means dropping that judgment and focusing on what's just outside of your mind. A simple exercise is to focus on the breath and thereby create distance from the thoughts.

Increase well-being with mindfulness meditation

Many scientists are also convinced that mindfulness – often referred to as mindfulness meditation – can increase well-being.

The qualified psychologist and meditation researcher Ulrich Ott from the University of Gießen describes the positive effect with the following picture:

"When I meditate, I go up a mountain and look down into the valley. That means I'm now in a position that's a bit removed from everyday business and I can look down on the whole thing."

As a result, we are no longer fully identified with our feelings and thoughts. This distance creates increased confidence that "even the greatest inner dramas will unravel if we manage not to engage with the relevant thoughts," says psychologist Peter Malinowski of the University of Liverpool. This, in turn, leads to more satisfaction and joie de vivre in the long term.

The child leads fork to mouth. Which meditations can help in which situations in life more

From Buddhism to Medicine

The concept of mindfulness comes from Buddhism, in which meditation plays a significant role. Mindfulness is an attitude that underlies all reflection.

So no meditation can do without mindfulness, but one can also be mindful without meditating. In this respect, the terms are often mixed up. For example, when scientists research the effects of meditation, they inevitably also mean mindfulness.

A Buddhist monk sits on the ground. For Buddhist monks, meditation is part of everyday life.

Molecular biologist Jon Kabat-Zinn is considered the father of modern mindfulness practice in Western cultures. Kabat-Zinn taught at the University of Massachusetts and developed the medical mindfulness training MBSR ( Mindfulness-Based Stress Reduction ) in the late 1970s.

Kabat-Zinn was a staunch student of Zen Buddhism. However, when creating his program, he oriented himself primarily to yoga postures and elements of the Buddhist Vipassana meditation, where the aim is to concentrate on one's breath.

Kabat-Zinn's mindfulness practice does not require a philosophical-religious superstructure. Its MBSR program has been comparatively well researched and evaluated scientifically. It should also help people without a spiritual connection with many problems.

Mindfulness practice is part of newer behavioral therapy methods and is already being used in clinics in the USA and Germany.

Mindfulness can be learned.

Jon Kabat-Zinn's MBSR mindfulness training is the most widely used method for learning mindfulness. Such training usually runs for eight weeks.

In the group, the participants learn mindfulness by meditating, practicing yoga, and doing the so-called " body scan. " In doing so, they systematically observe what they are currently perceiving at different points in the body without evaluating it.

A cyclist on a dirt road. Enjoy the fresh air while cycling

Meditating is all about focusing on the breath. The weekly sessions are two to three hours long. In addition, the participants should ideally practice alone for 45 minutes a day. Above all, taking the training into everyday life requires a lot of discipline.

Psychiatrist and psychotherapist Michael Huppertz believe that mindfulness can be learned through rigorous MBSR training and simple everyday exercises.

Instead of meditating for at least 30 minutes a day, which many people find very difficult at first, Huppertz recommends spreading mindful moments throughout the day. Huppertz's suggestions for such moments include getting up and observing morning routines.

Other opportunities to incorporate mindfulness into everyday life can include:

• Focus on the warming water in the shower instead of thinking about the day's to-do list
• focus on the taste of the food at breakfast – not on the shopping list
• Take in the fresh air while cycling on the way to work or consciously pay attention to the ambient noise on the train

Mindfulness can also mean looking at everyday things differently and breaking routines:

• Taking a different route than usual.
• Listening to music you never hear.
• Eating with your left hand instead of your right.

Some health insurance companies pay for mindfulness training.

Every hype about mindfulness has led to the fact that there are guides - in the form of books, CDs, or videos - and further training offers en masse. Mobile phone apps are also provided that suggest exercises and remind you regularly if necessary.

In the case of expensive courses, in particular, you should take a close look at the provider's qualifications. In addition, it is often worth asking the health insurance company whether the costs for such a course are at least partially covered or which providers the health insurance companies work with.

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