Mindfulness Training: What Is It – And How Can It Help?
Mindfulness – strictly speaking, that is nothing more than concentrating on the moment. You don’t wander with your thoughts, you are exactly what you are doing and you give yourself time. This will reduce stress or prevent it from occurring in the first place. This has positive effects on your entire body, especially your intestines and your intestinal flora – the microbiome.
Has shaped the concept of mindfulness of Americans Jon Kabat-Zinn. The molecular biologist linked the content of modern medicine and Buddhism . Kabat-Zinn established a connection between mind, emotions and physical effects. His approach: perception and emotions control the body.
Through moreMindfulness can slow down your everyday life and your life. You live healthier, experience moments more intensely and positively, because your thoughts are not elsewhere. This applies to your diet with the question of how you eat when and what, as well as your emotions, your private life or your everyday work.
According to various studies and specialist articles , being careful with your environment, other people, situations and yourself
- Reduce stress and relieve the body
- Be positive for digestion and intestinal health
- Stimulate and promote brain activity
- Lead to weight loss by changing eating habits
- Influence the relationship with people positively through relaxation
The principle of mindfulness is mainly based on relaxation through breathing, concentration on the moment, yoga, meditation and other mindfulness exercises. Mindfulness-based stress reduction can help you with various ailments .
The principle of mindfulness is relaxation.
For example, stress has a direct impact on your gastrointestinal tract. When you are stressed, your blood pressure and heart rate increase . Your breathing becomes faster and your muscles tense. The two stress hormones cortisol and adrenaline ensure that your body is ready to flee or fight as much as possible: a legacy of our ancestors.
To do this, energy is withdrawn from the intestine. He only works to a limited extent. In addition, constant stress is bad for your intestinal flora, the microbiome. The diversity of bacteria is decreasing. Important components such as lactobacilli and bifidobacteria recede. Flatulence or diarrhea can result from a disturbed intestinal flora. In addition, the intestinal wall becomes more permeable for pollutants and pathogens that can get into the blood.
Since messenger substances such as the happiness hormone serotonin are also formed in your intestinal flora , a healthy intestinal flora is important for your emotions such as happiness, sadness or fear . The condition of your intestines is reported to the brain via the intestinal-brain axis, the vagus nerve. The type and amount of hormone production in your intestine thus affects your emotional state.
In addition, hormones like serotonin also have an impact on your abdominal brain. That is more than 100 million nerve cells that run through your intestinal walls as the enteric nervous system (ENS). Among other things, they control the movement of your intestines and, via the neurotransmitter serotonin, your appetite. The level of serotonin in the abdominal brain also influences your emotions.
When you are stressed, your adrenal glands release the hormone cortisol. It sets various processes in motion in your body. Among other things, the liver provides glucose. The sugar level in your blood rises so that you have energy for the obvious emergency situation – which is not at all. If excess sugar remains in your blood, it is converted into fat by the liver and stored in the body. Your weight increases.
Mindfulness in everyday life and when eating can help you to reduce the mentioned effects or to avoid them completely. Mindfulness is also said to relieve migraines, back pain, anxiety, depression, eating disorders and irritable bowel syndromebe effective. The basic idea of Jon Kabat-Zinn was to help his patients with pain through the thought of mindfulness.
To this end, Kabat-Zinn developed its Mindfulness-Base Stress Reduction MBSR program back in 1979. It is based on an eight-week course in which the participants become consciously immersed in their bodies. Mindfulness training includes meditation, yoga, and breathing exercises. It is also about actively exchanging ideas with your body and inquiring about your condition .
One component of mindfulness training is to perceive and accept external circumstances and one’s own states – but not to evaluate them. The focus on the moment should be maintained. Studieshave shown that the relaxation exercises stimulate certain areas of the brain. MBRS is now also used in psychotherapy.
There are various exercises to build mindfulness into your everyday life . This includes exploring a single raisin from the structure to the smell to the taste as well as breathing or concentration exercises. You can learn mindfulness, for example, through courses with trainers, in studios or in self-training online via the Internet.
Mindfulness training for beginners: Good and simple exercises for your everyday life
Mindfulness training is easy to implement for a number of reasons. You don’t need to buy expensive equipment, you work with yourself, your mind and your body. If you do not take a fixed course, but teach yourself mindfulness yourself through books or online, you are flexible in terms of time.
Mindfulness deals with the perception and positive design of your everyday life. Accordingly, even as a beginner, you immediately have the basis to change something. After all, it’s your life and you choose which areas you want to be more careful with. The tools to do this are simple: your breathing, focus on the moment, meditation, and yoga.
It is important that you have enough self-discipline to practice regularly and to find the right level for yourself. Mindfulness is not a competitive sport. Mindfulness can become an integral part of your everyday life, your habits, your emotions, your thoughts and your environment. There are several simple ways to do this.
- Mindfulness exercise after waking up: Instead of jumping out of bed, lie down for a moment. You breathe deeply and consciously, listening carefully to yourself – how are you, how is your body? Prepare yourself mentally to live your day mindfully.
- Sitting upright on the edge of the bed for a short time is good for you before you get up. With mindfulness you do everything in peace. You take the time to be aware of your emotions. How are you this morning? Caring for yourself also means not judging anything. The question of whether you felt better yesterday does not exist. Today is today. Now is now.
- Meditation is a part of mindfulness. Walking meditation is good for beginners. You are aware of every step, think about nothing, breathe to the rhythm of walking and relax. At first, ten steps are enough for you to consciously experience this feeling. Walking meditation will eventually become a natural part of your daily walking .
- You can do the five-minute meditation anywhere – sitting or lying down. You close your eyes, concentrate on your body and your breathing. You breathe in and out deeply, take care of your chest, and let the stress of everyday life flow out of your body as you breathe out. You listen into your body and become one with it.
- In tea meditation, you enjoy tea consciously. Which tea do you choose? When you pour it in, you breathe in the scent deeply and watch the change in color of the hot water in the teacup. You feel the temperature of the tea on your lips, the taste in your mouth and how the warmth spreads comfortably in your stomach when you swallow .
The tea meditation is one of the special meditation methods.
- There are different types of yoga. As a beginner in mindfulness, you can practice the basics well at home. There are online courses and DVDs. The mixture of breathing, body stretching and relaxation helps you to become more aware of your body again. The good thing: With yoga, you can choose exercises that suit your fitness.
- Pause: Whenever it suits, pause briefly in the daily routine. If you take only 30 seconds for yourself, close your eyes and take a deep breath, you will get a message from your body. How do you feel? Are you all right? Are you stressed? Do you worry or are you happy and easy? The concentration on the moment relaxes .
There are various aids and methods to kick off your personal mindfulness training and, above all, to keep it going:
- Apps can help you learn the basics of living a mindful life online . They are often free, with mindfulness trainers as an option for a fee. It is important that the trainers have a certified training. You should also take a close look at the content of the training and decide whether it suits you.
- Digital abstinence : You can do without your smartphone for a while, not sit at the computer or in front of the TV. Consciously avoiding distractions will help you stop letting your thoughts wander.
- Diary : It makes sense to write down your mindfulness exercises – the duration of the training, what you have noticed and what changes in you. You can see your progress, change things or understand developments and remember what was in the beginning . You can also write in your diary what changes for you by doing without digital media and screens.
Write down your changes in a journal to see the change.
- Concentration on activities: By consciously and intensively doing the things you take for granted in your everyday life – such as brushing your teeth, washing clothes, watering flowers or adding copy paper in the office – you take your time and ignore your thoughts. These exercises lead to more mindfulness and build relaxation into your everyday life.
In general, during your mindfulness training you should make sure that you perceive your moments as consciously as possible. Mindfulness lives from the intensity you give it. When eating, it would be that you do not eat while walking or standing, talking on the phone or thinking elsewhere while you swallow one bite after the other, almost whole.
You can also organize your daily work very well with mindfulness exercises in a relaxed and stress-free manner. The missed tram is not a cause for trouble. She’s gone anyway. Instead, you take the chance to finally take a close look at the people, the shops, the sky and the streets of your district from the bus stop – without evaluating anything.
A goodMindfulness exercise for beginners in everyday life is also about doing things differently. Do you always go through the left entrance door, just take the right door. If you always clear the top of the dishwasher first, start with the bottom. If you always park forwards at your regular parking lot, just try backwards.
With all these exercises you leave the path of your habits and learn to experience things in a new and more intense way. You train to perceive new impressions without evaluating them and to be in the moment without any distraction. That is the principle of mindfulness .
In summary, mindfulness and the appropriate training for it
- Coping with stress through mindfulness
- Focus on the moment
- Generating positive emotions through intense experience
- Hiding wandering thoughts as a distraction
- Avoiding evaluations in order to sharpen the pure perception
- Well-being of body and mind through breathing, meditation and yoga
- Recognize and meet the needs of the body intuitively
Mindfulness is easy to learn for beginners because you work with your own body. The exercises are easy to follow and not complicated. Mindfulness training can be built into your own everyday life, on the way to work, in the office or at home.
The exercises range from conscious eating with time and devotion to starting the day with a relaxed standing up to meditation while making tea. Walking becomes gradual meditation with conscious breathing and the missed tram is no reason to be angry. It is the chance to finally perceive your surroundings intensely at the bus stop – the balanced and healthy being in the here and now.