Spiritual Balance – Week 45: Practice Mindfulness


You hear people talking about ‘mindfulness’ a lot these days. Some of it is hype, but it also is for good reason. For centuries philosophers, artists and monks have stressed the importance of being in the moment. Of fully living in the ‘now’. One key Zen principles is to ‘be in the here and now’.

Be in the here and now.

Mindfulness has many benefits to offer. It helps us be better at what we are doing, because we give it our full focus. It helps to calm our mind, because we don’t get distracted and torn between many things at the same time. And it helps us to be happier, because we put our full attention to the moment and with that have deeper and more satisfying experiences.

Uli teaches mindfulness for kids at our Elementary School and it helps kids who are struggling with their attention to re-center and to manage their emotions better. What she does are very simple exercises, but they have a strong and hopefully lasting impact on those kids.

Put some mindfulness into your life as well. That does not at all mean, that you need to book fancy classes or expensive coaches. It much rather means to simplify your thinking and to bring it back to the details of the current moment.

Focus on the task – What are you doing right now? What precisely? Are you on auto-pilot? If so, turn it off and go manual. Bring your attention back into what you’re doing. Deliberately execute every single step of your current task

Experience the environment – What sensations are you exposed to? What do you see, hear, feel and smell? Is it cold or warm right now? What is the feel, weight and texture of the tool you are using right now? What smells and sounds are in your environment?

Tune in to your body – How is your body feeling? Do you have tensions anywhere? Are you standing or sitting upright or slouching down? Are you smiling or frowning? Remember, your outside reflects on your inside, your posture reflects on your mood.

Listen to your breath – Your breath is your simplest but most powerful and important tool. First of all, without proper breathing you will die in minutes. But further, your breathing controls your mood, your stress level and even hormone levels like adrenaline. Learn to breathe deliberately and consciously. Learn to listen to your breathing. Learn to control your breathing and to let your breathing control your mindset. Start by just listening, then expand to gently controlling and adjusting the speed and pattern of your breathing.

Mindful exercises – Some exercises help you to be in the moment. Tai Chi is known for that effect, meditation as well. Yoga can get you there if you do it right. Most martial arts, taught by a true teacher, will lead your there as well. Running on the treadmill and watching the news or reading won’t. Those are good for cardio, but if you exercise distracted, you miss out on the awareness and mindfulness. I even stopped listening to music while I’m running on the trail. I loved it, but listening to the sounds of nature and feeling the gravel under my barefoot running shoes is even better.

Be mindful of what you do – every moment and every little detail of it!


Did you like this article? Want to read more?

I will keep posting articles here and I have them lined up way into summer 2020. However if you want to get it all in one comprehensive, structured, and grammar-checked (!) view, check out our new book:


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