Exercises to Do at Home
Mindfulness
Recently, the term mindfulness seems to be present everywhere. But what does it actually mean? Mindfulness originated in Buddhism about 2,600 years ago. Professor Jon Kabat-Zinn established the modern form of mindfulness in dealing with stress. Davis and Hayes (2012) define mindfulness as a state of non-judgemental attention to ourselves. It is important to note that it is a state and not a character trait (Davis & Hayes, 2012). But mindfulness is more than just being attentive.
9 Attitudes according to Jon Kabat-Zinn (2014):
1. Learner's Mind
If you look at things free of expectations, without bias and with curiosity, as if you were perceiving them for the first time, then those moments will always remain new and interesting.
2. Non-Judgemental
Allow yourself to perceive things without judgement, such as right and wrong, bad or good.
3. Acceptance
Through acceptance of the situation, you can learn to actively accept the situation as it is.
4. Letting Go
Practising mindfulness enables you to learn to let go and let things be as they are.
5. Patience
Through a mindful attitude, you learn to give things the time they need, and you can gain more tranquillity and patience.
6. Trust
Through mindfulness, you can learn to trust yourself and your body.
7. Being Non-Striving
To be non-striving is to simply do nothing. You can learn to let things come to you.
8. Gratitude and 9. Generosity
Practising mindfulness will help you learn to be grateful for yourself and generous with the people around you.
Benefits of Mindfulness:
- Better ways of dealing with thoughts and negative affects
- Increased capacity of the working memory in the brain
- Stress reduction (reduction of anxiety, stress and depression)
- Improved ability to focus and concentrate
- Enhancement of cognitive flexibility
- Greater satisfaction in relationships
- Improvement of the immune system (Davis & Hayes, 2012)
Kabat-Zinn, J. (2014): The 9 attitutes of mindfulness: Jon Kabat-Zinn.[youtube], veröffentlicht am 26.06.2014, https://www.youtube.com/playlist?list=PLkgahhWgJW97ADlyc2BYMwOD8wZjcBZ8D, accessed 26.06.2020.
Davis, D.M. & Hayes J.A. (2012). What are the benefits of mindfulness. American Psychological Association, 43 (7),64.
Mindfulness Exercises
Mindfulness is often considered to be the same as meditation. Certainly meditation can be a form of practising mindfulness, but it goes far beyond that. For the following exercises, it is important that you are in an undisturbed place. This can be outdoors or indoors. You can be lying down, sitting or walking during the exercises. It is advisable to use headphones to exclude any disruptive noise. Since mindfulness can be practised, it makes sense to do the exercises as regularly as possible and not just in stressful situations. Incorporate it as a routine into the course of your day. Soon you will notice the exercises becoming easier and easier. We hope you enjoy the various audio recordings. Please feel free to contact us if you have any questions or comments.
Leaves in the River
Leaves in the River
This exercise originates from Acceptance and Commitment Therapy (ACT). It is a basic technique for dealing with thoughts. You will learn to observe your thoughts and let go of them. At first, this exercise may seem difficult. Therefore, we recommend practising this technique repeatedly. It can be very helpful in everyday situations, but also in stressful situations or in case of insomnia. Before listening to the recording, please take a moment. Try to breathe in deeply through your nose and out through your mouth at least three times. Now you can start the audio file.