Mindfulness training: Living in the now

• What is mindfulness?
• Stress management
  
• Learning mindfulness
• Mindfulness exercises
• Mindfulness meditation
  

The problem is that many people don’t know how their brain works. They don’t know where the thoughts that put them under pressure and rob them of sleep come from. To find out, we need to pause and observe our thoughts and breathing. And that’s where mindfulness training comes in.

Assen believes that mindfulness strengthens resilience. “Even if chaos reigns around me, I know that I’m able to remain calm inside, for example by reminding myself that it’s merely a fleeting moment in time. and the crisis will be over at some point.” Meditation also helps us handle strong emotions, to let them in and accept them. The third step is to take a more positive outlook on life.

Meditation helps us be aware of our thoughts and to control them. Some 60,000 to 80,000 thoughts fly through our heads on a daily basis. Von der Assen explains: “Our brains are buzzing, and we simply surrender to our thoughts and let ourselves function on auto-pilot. If we’re better able to understand how our mind works, then we will no longer be at the mercy of our thoughts.”

Angelika von der Assen recommends taking a “sacred break” to break through automatisms. “Anything is possible during the time between a stimulus and my reaction. When I realise what’s happening, I can make a conscious decision. This is being mindful.”

Our breathing is a powerful tool for dealing with stress. Angelika von der Assen recommends: “Take three deep breaths when you switch from one activity to another. This relaxes you and enables you to think clearly again.” You have to acknowledge the stimulus – pause – make a conscious decision. When you concentrate on your breathing, you automatically take a break and can then make a conscious decision.

Meditation supports mental training. Von der Assen explains that there are also many integrated meditations. For example, focus completely on doing the dishes – as if you were concentrating on your breathing. Or focus on brushing your teeth, listen attentively to others, write emails attentively. “Do everyday things as if you were doing them for the first time. It’s about observing and getting to know your own mind,” says von der Assen.

Walking your way to relaxation. Walking meditation isn’t just walking. It’s about being aware of the sequence of movements: feel how one foot lifts from the floor and moves forward. How it touches down on the ground again – with the heel first. How your body weight then shifts to your front leg when you lift your back heel and the toes of the other foot touch the ground.

The 5, 4, 3, 2, 1 method, developed by psychotherapist Yvonne Dolan, uses the five senses to ground you in the present moment. Get into a comfortable position and focus calmly on a point in the room. Take a few deep breaths in and out.

• Name – out loud or in your head – five things that you can see at this moment. For example, a table, a TV, a vase and so on.
• Then name five things you can hear. Perhaps tweeting birds, children laughing outside or a car driving passed.
• Then name five things you can feel. For example, the pullover on your skin, the soft carpet that tickles your feet or the sofa you’re sitting on.

Repeat the exercise with four things you can see, hear and feel. Then three things, then two things. At the end, name one thing that you can see, hear and feel.

“It’s impossible to switch off stressful thoughts, but we can be conscious of them,” says von der Assen. “Even when we meditate, we’re never safe from a flood of thoughts. In fact, they’re part of the training.”

During stressful situations, it is important to focus on your breathing and accept the thought without judgement. Then switch back consciously to breathing. This technique can be applied in everyday working life, too. “If I receive a text message when I’m writing an email, I’m aware of the distraction and make a conscious decision to continue writing the email.”