Relaxed Through Mindfulness

Relaxed & focused through mindfulness

Deceleration instead of acceleration? Mindfulness techniques provide a good framework for this. The roots of mindfulness methods lie in eastern wisdom teachings (e.g. Buddhism), but everyone can be mindful and knows moments of mindfulness.

The focus is on perception, acceptance and level-headed contact with oneself and with the respective environment. There is also a small exercise to try out. Mindfulness can be trained and incorporated into everyday life. But it also has its limits.

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• What is mindfulness?
• Exercise farewell to the "autopilot"
• Mindfulness and its Limits
• Managing stress through MBSR
• How can I build mindfulness into everyday life?

What is mindfulness?

Consciously perceiving the here and now instead of “letting it go” on the side offers many advantages and can be trained. The principle behind it: a concentrated, yet relaxed, open, non-judgmental attention and perception. Among other things, this mobilizes resources.

Mindfulness techniques have also become indispensable in clinical psychology or psychotherapy (e.g. gestalt therapy or behavior therapy) - for example to support the treatment of burnout, anxiety or depression. Observing one's own experience in a non-judgmental way proves to be helpful in order to achieve more relaxation.

Mindfulness is something that is mainly understood through experience, but not through intellectual understanding or reading of books. Since it is a mental training, you have to train it too. Comparable to expecting muscle gain when reading about strength training would be inappropriate. At the beginning you can make your first attempts with books or audio recordings, but it is advisable to learn mindfulness techniques under professional, if possible, experienced guidance, e.g. in a course.

Note In the case of mental disorders, mindfulness techniques should only be used with clinical-psychological or psychotherapeutic support. This is particularly the case with psychoses (psychiatric illnesses with impaired perception), drug or alcohol addiction or in phases of depression.

Exercise farewell to the "autopilot"

Everyday life often seems to leave little scope for conscious awareness. The "autopilot mode", in which the day is unwound, is usually shaped by certain habits. With the help of a short exercise, the term “mindfulness” should be brought to life. You need some time for this exercise (about five to fifteen minutes) as well as rest and should be mentally healthy. In the case of psychological complaints, trained clinical psychologists or psychotherapists can support you in matters of mindfulness.

Sit or lie down comfortably.

• Draw your attention to your body sensations. Where do you feel the contact with the armchair or the pad? Is the position comfortable, uncomfortable or neutral? Does it pinch or pinch somewhere? Just feel and then change your position if necessary.
• Now shift the focus to your breathing. Is it calm and deep or fast and shallow? Just feel yourself breathing once without wanting to change anything. Consciously breathe in and out a few times in a relaxed manner before letting the breath flow naturally again.
• Pay attention to your needs: are you hungry / thirsty or tired? How do you feel in general? What thoughts and feelings are you experiencing right now? Let the inner impressions work on you. Whether pleasant, uncomfortable or neutral, do not try to evaluate or perceive evaluations (eg “I like that” “I don't like that”). Take what comes. You may also notice that our minds have a habit of judging everything and that it is normal.
• What can you do to make you feel good? In the following, think about how you want / can continue to shape today. Are there any little things that you can take care of yourself? Or ask others for support?
• Then turn your attention outwards again. What do you hear, what do you see?
• Stand up consciously. Finally, feel your feet firmly on the floor and go on with your - now perhaps changed - daily routine.

Tip The "inner smile" is also simple and effective. Think about something that usually makes you smile. If you want, raise the corners of your mouth a little. This exercise can have an effect similar to a "normal" smile.

Mindfulness and its Limits

Mindfulness exercises can be helpful for relaxation and mental balance. Many scientific studies prove the health-promoting effects of mindfulness exercises on the body and mind. Scientific evidence that mindfulness exercises have an "effect" on specific health problems is not yet reliably available.

In the case of mental disorders, mindfulness techniques should only be used in a supportive manner with clinical-psychological or psychotherapeutic supervision. Especially in the case of psychoses (psychiatric illnesses with impaired perception), drug or alcohol addiction or in phases of depression. It is also important to ensure that individual aspects are not overemphasized or that not all techniques are suitable for everyone.

Recent research shows, among other things, that training that is too intensive or too long can sometimes have negative effects. Too much focus only on yourself can also increase the tendency to fear or depressive thoughts. Research work should be viewed as differentiated as possible, since in some studies mindfulness is equated with concentration training or self-optimization, which does not correspond to the concept of mindfulness.

Likewise, mindfulness does not mean simply coming to terms with everything, for example at work, in social life or in society. If, for example, in the context of mindfulness training it is conveyed that all problems are only self-made, this would not be serious, as more complex relationships (e.g. social, societal or systemic aspects) are not considered.

Managing stress through MBSR

The American molecular biologist Jon Kabat-Zinn developed a training to train mindfulness consciously and to use it: MBSR - Mindfulness Based Stress Reduction (stress management through mindfulness). This method makes it possible, among other things, to take a closer look at one's own thinking and behavior patterns and to develop new ways of coping with stress. MBSR has also proven itself as an accompanying support for physical complaints such as headaches or sleep disorders. The MBSR exercises include the body scan or walking meditation as well as various movement and imagination exercises. During the body scan, the non-judgmental perception is directed from the feet up to the head on the body and its sensations. Walking meditation combines walking and meditation,where the feet are deliberately placed on the ground and then rolled off again.

Basic postures that generally prove themselves in mindfulness techniques are a prerequisite for these exercises. These include:

• Accept what is: Acceptance in the sense of an accepting attitude - but with the option of being able to consciously change circumstances if possible.
• Openness: As few concrete expectations as possible of the mindfulness exercises.
• No special intentions: just leave the focus on results aside for now.
• Don't judge: Make comparisons and judgments conscious and then say goodbye
• Trust and patience: Change usually doesn't happen overnight.
• Being able to let go: be aware of the past and, if helpful, say goodbye again.

In addition to MBSR, there are other methods - such as MBCT (Mindfulness Based Cognitive Therapy) - mindfulness-based cognitive therapy. Techniques from MBSR are combined with those from cognitive behavioral therapy. MBCT is mainly used to prevent relapse from depression. MSC (Mindful Self-Compassion) is also one of these effective and scientifically recognized methods. In particular, techniques for dealing with feelings and cultivating friendliness towards oneself are taught.

Tip Mindfulness is “booming”. Pay close attention to the qualifications of the respective persons with offers such as books, seminars or consultations. MBSR, MBCT and MSC, for example, may only be taught by trained teachers. If someone inserts a CD with spoken instructions and walks out of the room, this would be a clear sign of a lack of / insufficient qualification, for example.

For more information, see When the Psyche Needs Help and Health Professions.

How can I build mindfulness into everyday life?

Here are a few examples of how you could carefully incorporate mindfulness into your everyday life:

• at work: Small breaks in between, for example with the "Twelve Screen Tibetans" in the Chamber of Labor bring new energy.
• with thoughts: Again and again similar, obstructive thought patterns? Which would you like to change? Tips on dealing with thoughts can be found under Tips for everyday (soul) life.
• for feelings: sad, angry or afraid? Or happy and satisfied? Feel which emotions are emerging. See Tips for Dealing With Emotions for more information.
• for body perception: how do you sit or walk? Feeling your own body often takes a back seat in everyday life. For example, conscious movement can help to develop a better feeling for one's own physicality again. Necessary consideration should be given to pain and other ailments.
• In conversation: Listening and paying attention to the other person enables good communication.
• In the electronic world: Soap Opera day in and day out or targeted television of content that really interests you? Cell phone ready at all times or also in "off mode"? Flood of e-mails or digital “mucking out”? Allow yourself “digital” time-outs.
• In the daily routine: Consciously treat yourself to small “rituals” in the morning (eg a short walk) or after work (eg switch off your work cell phone). So you can start the day well or leave your job behind.