Constantly new appointments, always in a rush – other people, objects or feelings just flash by us without even truly noticing them. However, a counteraction is possible here, because with simple mindfulness exercises you can effectively decelerate your day and even prevent illness.

Mindfulness - What is it & where does it come from?

Mindfulness finds its roots in the 2500-year-old so-called Satipatthana Sutta of the Buddhist teachings. The origin of the teachings is based on the attitudes of mindfulness and thus certain spiritual qualities. Mindfulness is a quality of human consciousness and a special form of attention. In the clear state of awareness of mindfulness, it is allowed to register and allow any inner and outer experience in the present moment without prejudice. Through the serious and regular practice of mindfulness it becomes clear that happiness and joy of life are not dependent on external conditions. Instead, a clear, stable mind develops, which makes it possible, even in difficult life situations, to be connected with the power of one's inner resources.

Advantages of mindfulness exercises

The practice of mindfulness has many advantages, which have even been scientifically proven. Especially helpful are the methods to build up a clear understanding of yourself and your own life and thus find access to your inner self and expand your own limits. Furthermore, mindfulness calms and stabilizes the mind and promotes the development of impulse control. A more patient and compassionate approach to oneself and self-acceptance are also promoted, and negative emotions are instead channelled into meaningful channels.

In their daily lives, a lot of people have trouble keeping up with their thoughts: While we shower, we think about making coffee and that phone call we need to make as soon as we reach the office. We switch on autopilot and this navigates us through the day but makes us blind to everything that could distract us from our racing thoughts in a positive way. This releases negative stress in the body that can result in burnout, depression, panic attacks, pain and anxiety. “In this sense, mindfulness means turning off the body’s autopilot and consciously living in the moment by noticing, smelling, tasting, seeing, hearing,” Lara Drockner, spa staff member at the Romantik and Wellness Hotel Deimann in Schmallenberg, explains. Here, guests learn different meditation techniques that foster self-healing and that can be integrated into everyday life. “It all begins with conscious breathing,” says Drockner, “From there, which mindfulness exercise will work for which guest is highly individual.”

More mindfulness in everyday life with 3 easy exercises

Breathe stress away!

“Conscious breathing is our anchor in stressful situations!” says Lara Drockner. Focusing on your breathing in difficult situations is relaxing and calming. This is an exercise you can integrate almost anywhere in your daily life: Sit down with your back straight, relax your shoulders, place one hand flat on your stomach, close your eyes. Now breathe in deeply through your nose. Feel how the air flows into your body, distributes itself, how your abdominal wall extends. Exhale just as calmly. Feel the air flowing back out of your body and how the abdomen falls again. Repeat this sequence ten times. “We recommend that our guests in the Romantik Wellnesshotel Deimann to set a reminder on their smartphones so that they remember to do their breathing-anchor one to three times a day.”

A mindful start!

Getting up too late, racing into the bathroom and to the coffee machine in order to get to the office somewhat on time – this is how a lot of people start their day and the stress often continues on into the evening. Mindfulness in the morning can help us stay focused and relaxed all day. We can train ourselves to start the day mindfully: After waking up, stay lying down for a few minutes and look at the room’s ceiling. What does it look like? Is the light casting shadows? Are there spots or anything unusual? Then sit up, stretch, feel your body. Where does the body feel tense? What thoughts and feelings are arising? Just notice them without evaluating them. Now your day begins – peaceful and relaxed.

Scan your body!

Healing processes and relaxation are fostered when the body is more frequently perceived in a conscious way. Lara Drockner says, “Half an hour you have to plan for the body scan.” This conscious exploration of the body can be done lying down or sitting in a chair. What matters is that the body and mind find peace. Begin by gently breathing in and out. While exhaling, close your eyes and concentrate on the individual body regions – from the feet to the head. How do your toes feel? Which muscles are activated for the motion? The aim of this mindful exploration: a deeper sense of the connection between the body and mind, to reduce tension, and to prevent stress-related illness.

Hotel tip:

The elegant manor house has been welcoming guests as the leading holiday and wellness hotel in the Sauerland for four generations. In a stylish ambience you will experience a varied stay. Here, nature experience, hiking, golf on the hotel's own golf course and wellness in the spacious wellness area merge into an exciting all-round programme. Guests are also spoiled with culinary delights in the restaurants. In the award-winning Hofstube restaurant, chef Felix Weber conjures up seasonal creations.