Be mindful

Being mindful means being aware of the present moment without judgment. Where "consciously" means that we decide to deliberately focus our attention on the present moment, not allowing ourselves to be distracted and not mentally wandering off. The "present moment", in turn, also includes our own feelings, thoughts and the environment in which we are embedded, i.e. the entire spectrum of the "here and now". If we perceive this present moment without judgment, i.e. free of judgment, we register the judgments that happen, such as "this is an unpleasant moment", but do not dwell on them, but remain open to what else the moment has in store. In this way, we step out of "autopilot mode", from which evaluations and thoughts automatically lead to actions.

The importance of mindfulness becomes important when we realize that most of the time we are not mindful, not in the here and now and not in the present moment. Most of the time, our thoughts are in a different place than where we are at the moment. Most of the time, we are also not thinking about what we are doing. And we are often not open to what we are experiencing, but instead immediately evaluate what we are experiencing. Our mind is therefore constantly wandering and evaluating everything that happens to it. However, this wandering of our mind does not make us satisfied or happy. We are happier when our perception and thoughts are focused on what we are doing.

Mindfulness is like a kind of "brain muscle" and can be trained accordingly. A mindfulness muscle trained in this way is associated with a better quality of life, increased focus and lower stress levels.

Simple tips for more mindfulness

1. Breathe consciously

More and more people swear by meditation as a source of new energy. It involves paying close attention to your own breathing in a wide variety of positions. Meditation allows you to consciously let go of your thoughts and escape the stresses of everyday life.

2. Stop multitasking

The cell phone is often the reason why we do several things at the same time. However, there are other situations in which we do not pay full and necessary attention to the actual activity. In front of the TV, for example, or at lunch on the laptop. Mindful living doesn't work like this! Fewer activities at the same time increase mindfulness.

3. Put your cell phone away

A quick browse through social media on the way to work. Read the news during your lunch break. Then play the latest game on the way home. The cell phone is a constant companion in everyday life. If you don't look at the small screen at every opportunity, you become more aware of your surroundings and demonstrably live a more mindful life.

4. Consciously enjoy

Speaking of lunch: Nowadays, nutrition only seems to play a significant role in the rarest of cases. Yet it is extremely important for your health to consciously enjoy every bite. By mindfully salivating our food, we automatically feel full sooner. We therefore not only eat more slowly, but also less. This can reduce the risk of obesity and thus of common diseases such as diabetes or high blood pressure.

5. Change routines

Every morning, we take the same route to work after automatically brushing our teeth and showering. Instead of always reeling off the same routines, it would make sense to break them up for more mindfulness in life. For example, by taking different routes to work or changing your routine after getting up. This will automatically increase your awareness of the actual activity and the present moment.

A short mindfulness meditation

You can do this exercise at any time when you notice that you are drifting away from your mindfulness and your mind starts to wander aimlessly. It only takes 5 minutes.

1. Sit upright and comfortably so that you can breathe freely and close your eyes. Don't stress if it doesn't work the first time - you will get better and better with repetition.
2. Now start to become aware of your breathing. Imagine your perception as a kind of spotlight. Now direct the spotlight of attention onto your breath. Be open and curious and observe your breath.
3. If it happens that your attention drifts away from your breath, don't fight it. Just notice it, let the thoughts that arise move on and accept them. Simply bring your attention back to your breath.
4. After 5 minutes, open your eyes and come back to the here and now.

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