What does mindfulness mean?

The term mindfulness is often used in connection with meditation, relaxation, and mental health. But what does "being mindful" actually mean, and what are the benefits of being mindful? Here, we explain how you can learn mindfulness and why it can improve your well-being and sleep.

Table of contents

1. What is mindfulness?
2. What are the benefits of mindfulness?
3. Can you learn mindfulness?
   1. Mindfulness exercises for everyday life
4. What does mindfulness have to do with sleep?
5. Conclusion

1. What is mindfulness?

Our thoughts are often still stuck in the past or already thinking about the future. Mindfulness, however, means consciously perceiving the here and now with all of our senses, without judgment. It's about adopting an attentive attitude toward ourselves, but also toward our environment, and accepting everything as it is, without direct reflection.

The term mindfulness originates from Buddhism, where it has long been cultivated as a fundamental attitude for meditation. Attentive focus on the here and now is an important prerequisite for maintaining concentration during meditation. Today, mindfulness is an important concept that supports mental health.

2. What are the benefits of mindfulness?

Being mindful of yourself and your surroundings has numerous positive effects on your body and soul. It helps you focus on your inner self and feel better physically and mentally. This allows you to distance yourself from the stress of the outside world and find inner peace.

Mindfulness has been shown to have a positive effect on Stress level, mental health, and the immune system. It slows down and helps reduce stress, as well as boost self-confidence and inner peace. Various studies show that a mindful lifestyle can reduce stress levels by up to 25% in the long term. Mindfulness exercises can also help with mental stress or mental illnesses such as depression, burnout, or anxiety disorders, as they relieve tension or agitation while promoting relaxation and balance.

Living life more mindfully not only improves our general well-being, it also increases our satisfaction in life and ensures that we are happier, more balanced and more stress-resistant overall.

3. Can you learn mindfulness?

We can all learn to be more mindful of ourselves and our environment. Mindfulness training is a wonderfully simple method for regaining inner peace with relatively little effort.

The most well-known method of mindfulness training is Mindfulness-Based Stress Reduction (MBSR). It is a scientifically evaluated, multi-week program that gradually introduces the practitioner to mindfulness work.

However, you can also start on your own by gradually integrating simple mindfulness exercises into your daily routine. At work, at home, on the train, or wherever you are, you can take a few minutes to practice a short exercise. This way, you can sustainably improve your self-awareness and notice that over time, you'll live more mindfully and attentively, even without thinking about it. To start with, it may be easier to repeatedly engage in short exercises throughout the day than to engage in longer meditation or yoga practices.

A conscious walk in nature, observation exercises or breathing training - there are numerous ways to improve mindfulness.We'll show you four simple but practical mindfulness exercises that are perfect for your everyday life.

#1 Conscious breathing/breathing meditation

A short breathing meditation can be incorporated into your daily routine at any time and in any place. Our breathing can be influenced in a targeted manner and is closely connected to the nervous system.

Here's how: Exhale deeply three times to release any tense energy. Turn your attention inward and try to focus on your natural breathing. Notice how your breath comes and goes, how the air flows in and out through your nose, and concentrate on taking calm, deep breaths. Stay with this focus for a few minutes, completely within yourself, and then slowly open yourself up again to the impressions and feelings of your surroundings.

Here you will find further breathing exercises that have a relaxing effect and support sleep.

#2 Sitting still

Sitting still sounds easier than it is. We often distract ourselves through observations, thoughts, Smartphone or television from really being in the here and now.

Here's how: Sit upright in a quiet place, keep your eyes open, and gaze straight ahead. Try to be aware of your breathing. Turn your attention inward and try to let all your thoughts drift by like clouds in the sky, without judging them as good or bad. If you like, you can even speak the thoughts and feelings that arise out loud before they pass by.

#3 Body scan

The body scan is a mindfulness exercise that helps you learn to better perceive and sense your physical and inner state. You gradually direct your attention to different parts of your body and adopt a neutral or positive attitude toward your thoughts, sensations, and feelings.

Here's how: Sit or lie down comfortably, focus on your inner self, and mentally wander through your body from head to toe. Notice everything you feel and sense. Plan about 10-15 minutes for a short body scan, and 30-45 minutes for a more detailed body scan.

#4 Walking Meditation

Mindful walking can be integrated into even the shortest walk.

Here's how: Start walking slowly and relaxed, ideally without a specific destination, and concentrate intensely on the sensation of walking. Make sure you have a firm stance at the beginning, then feel each step. Notice the push-off, landing, and rolling of your foot.

4. What does mindfulness have to do with sleep?

The relaxation Mindfulness of body and mind is one of the most important prerequisites for restful sleep. If we are frequently under stress or lost in everyday life during the day, mindfulness can be a great way to help us find physical and mental calm and relaxation, which is what makes restful sleep possible.

Stress, lack of relaxation, and mental strain are serious sleep killers that definitely stand in the way of healthy sleep. However, if we practice more mindfulness, we can more easily shake off our worries and everyday stress and prepare for a restful night's sleep.

Morning meditation

A little meditation helps you start the day positively and fits perfectly into any Morning routineAfter you wake up, simply take a moment to visualize a peaceful day. Breathe deeply and think about all the positive things the coming day will bring you.What are you looking forward to today? What wonderful things could happen? Positive affirmations and dream images like sunbeams, flowing water, or blossoming flowers, which represent energy and the flow of life, can also give you a good feeling in the morning. So simply give yourself a smile and start your mindful life today.

5. Conclusion

• Mindfulness means consciously perceiving the here and now with all senses, without judging anything.

• Mindfulness training reduces stress, promotes well-being and sleep

• Simple mindfulness exercises such as breathing or walking meditations, silent sitting or body scans help you become more mindful and can be easily incorporated into your everyday life.

Best wishes and see you soon!