Achtsamkeit – unglaublich wirksam!! Entspannen in nur 2 Minuten

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Practicing mindfulness is really incredible recommended, in only 2 minutes you can relax efficiently and thoroughly. will tell you here how!

I would like to clarify the term “mindfulness” ,, because I had heard it often myself, but to me the deeper meaning opened up only after a thorough focus on the subject.

mindfulness – relaxed in the here and now

Mindfulness is a state, in which all attention intentionally is drawn to the present experience, where one lives from moment to moment, not in the past or the future.

It means, to be attentive, concentrated and focused on the present moment. With full attention and without assessing the circumstances and the environment, but with curiosity, acceptance and openness.

Mindfulness is not meditation, you do not need to make your head completely free. The goal is not, to force you, to stop thinking, but attention to the present moment, the perception of an experience, which just now takes place to focus.

mindfulness
mindfulness

Summary: What is mindfulness?

The characteristics of mindfulness I summarize here together again:

  • valueless – You have a thought, without tracking or indulging it
  • Patiently – just enjoy the moment, instead of following a thought for the future
  • Curious – meet the known with curiosity, as if you see it for the first time.
  • trusting – Have trust in yourself, your intuition and your feelings
  • be aimlessly – You need not try, to get anywhere. Just be in this moment
  • allowing – Just be open to , what just happen with no plan, without a goal
  • accepting – See things in the present yes right so, as they are
  • Letting go – So you're standing over the day and sleep well at night!!

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Before I explain long, what you yourself much better practice and quickly can apply, I start the same time with a brief guide.

Try, the practice run for a week as follows:

To train mindfulness well and internalize so, is it recommendable, you train daily for about 2-3 x . 2 minutes the state of mindfulness. Just practice it anywhere, at work, while shopping, while eating.

Mindfulness training – in 2 minutes relaxed

The exercise is made up of three components:

1.) You practice, to draw your attention to your breath.

2.) To practice, to bring your attention back to your breath, when you realize, that feelings, thoughts or emotions distract you.

3.) Start, to notice, how easy it is, to be in the present, even if you notice, as your concentration drifts away sometimes.

Take about 15 Minutes for your first try. You will do not need that long, But still take the time for you.

Here a guided mindfulness practice. Free!!

Relax effectively : mindfulness in 2 minutes

Sit comfortably,. So, that your shoulders and arms are not strained, keep your back as straight as possible. Let the jaw relax and relax every muscle in your body. Perhaps you feel, like your hands and your eyelids are heavy and getting heavier, because you relax so deeply.

Close your eyes. And concentrate on your breath. Not affecting him, just breathe normally, in and out. Pay close attention, how it feels, when you breathe, as the air flows into the lungs and on into your stomach. Feel, how your stomach rises and lowers again when exhaling.

There are no right or wrong in this exercise, the point is simply to closely monitor your breath, the pace, the cool, as you inhale and the heat when exhale .

We always breathe, all day and even when we sleep, and the most, without consciously perceiving. By now you are watching your breath attentively, you are practicing really just concentrating on the present moment.

Because if you're think, is this moment everything, what we have. The past is done and the future is not yet there.

As long as you are breathing, everything is okay.

While you breathe in your pace, name that what is happening. Tell yourself: “in” by inhalation and “out” when you exhale. Do this consciously.

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“In and out”: incredibly effective

It is completely okay, if you perceive sounds or feelings and thoughts. The exercise here is not, to stop, perceive all that, but to direct your attention back to your breath, when you realize, that you drift off.

When thoughts or feelings arise, let it happen, but consider none of these thoughts firmly, just let him go again. They come and go, while you still focus your full attention on your breathing.

If you feel something or an emotion comes up, do not try, to suppress it. Be aware that they are there, but they do not follow any of them. Tell yourself:” This is a feeling” or “That's a thought” and go back consciously to your breath .

The same you do , if you physically feel something. You can do it easily without noticing you embrace it and you focus back on the breath. Just take it as an indication, to become conscious of your breath again.

The goal is, to practice the focus of coming back to your breath, no matter what is distracting you .

It does not matter, how often you will have to practice this, how often do you abschweifst, just stay tuned and keep coming back to your breath.

Result

If you practice a few days regularly this mindfulness, recommended are really 2 x 2 minutes a day, you can also remain incredibly relaxed in a normal state .

You can feel it actually, how much easier and easier it will get, to find relaxation, letting go and find recreation, automatically.

There are also a lot of books on this topic, where there are more suggestions. Here is a tip from Jon Kabat-Zinn: #afflink: https://amzn.to/2KV9Dho

Or this here, for those, who prefer to have their mindfulness instructions always ready:

Mindfulness is effective and highly recommended to relax completely in a few minutes, the more exercise the better!

Maybe you will also find other useful advice about relaxation in my post:

https://janinalaurien.com/35-wahrheiten-die-dir-schnell-helfen-selbstbewusstsein-aufzubauen-positiv-zu-denken-und-deine-ziele-zu-erreichen/

Please tell me but of your results with the exercise, It really interests me , how it has helped you.

Here is a great post on the same topic. Lest mal rein!!

My next article deals with the topic:

6 easy ways, to bring positive changes into your life

I would be very happy, if you will read this one too. You can sign up easily on my newsletter, you will get a brief notification, if my next post appear, not more!

Subscribe to my newsletter list, then you will be notified automatically, when the next post is released.

No fear, I do not like it myself, to be bombarded with e-mails, so you can be sure, that you will receive a short notification of the new release.

I thank you for your trust!

Here are a few products , which I address in the post. Each one I use myself and stand behind this selection. If you make a purchase due to its, it may be, I'm a small part involved. As Amazon affiliate I earn for qualified sales.

advertising

I'm advertising here products , which are helpful and which I use or read myself. If you make a purchase via one of the links on this page, it may be, I get a little part from it.

advertising

Mindfulness – incredibly effective!! Relax in just 2 minutes

This post contains advertising

Practicing mindfulness is really incredible recommended. In only 2 minutes you can relax efficiently and thoroughly. I will tell you how!

I would like to clarify the term “mindfulness” because I had heard it often myself, but to me the deeper meaning opened up only after a thorough focus on the subject.

Table of Contents

Mindfulness – relaxed in the here and now

Mindfulness is a state in which all attention intentionally is drawn to the present experience where one lives from moment to moment, not in the past or the future.

It means to be attentive, concentrated and focused on the present moment. With full attention and without assessing the circumstances and the environment but with curiosity, acceptance and openness.

Mindfulness is not meditation, you do not need to make your head completely free. The goal is not to force you to stop thinking but attention to the present moment the perception of an experience, which just now takes place to focus.

mindfulness
mindfulness

Summary: What is mindfulness?

The characteristics of mindfulness I summarize here together again:

  • valueless – You have a thought without tracking or indulging it
  • Patiently – just enjoy the moment instead of following a thought for the future
  • Curious – meet the known with curiosity as if you see it for the first time.
  • trusting – Have trust in yourself, your intuition and your feelings
  • be aimlessly – You need not try to get anywhere. Just be in this moment
  • allowing – Just be open to what just happen with no plan, without a goal
  • accepting – See things in the present yes right so as they are
  • Letting go – So you’re standing over the day and sleep well at night!!

advertising

CuriosityStream

Before I explain long what you yourself can much better practice and quickly can apply, I start with a brief guide.

Try the practice run for a week as follows:

To train mindfulness well and internalize it it is recommendable that you train daily for about 2-3 x 2 minutes the state of mindfulness. Just practice it anywhere, at work, while shopping, while eating.

Mindfulness training – in 2 minutes relaxed

The exercise is made up of three components:

1.) You practice to draw your attention to your breath.

2.) To practice to bring your attention back to your breath when you realize that feelings, thoughts or emotions distract you.

3.) Start to notice how easy it is to be in the present, even if you notice as your concentration drifts away sometimes.

Take about 15 minutes for your first try. You will do not need that long. But still take the time for you.

Here a guided mindfulness practice. Free!!

Relax effectively : mindfulness in 2 minutes

Sit comfortably. So that your shoulders and arms are not strained, keep your back as straight as possible. Let the jaw relax and relax every muscle in your body. Perhaps you feel, like your hands and your eyelids are heavy and getting heavier, because you relax so deeply.

Close your eyes. And concentrate on your breath. Not affecting it, just breathe normally, in and out. Pay close attention how it feels when you breathe, as the air flows into the lungs and on into your stomach. Feel how your stomach rises and lowers again when exhaling.

There are no right or wrong in this exercise, the point is simply to closely monitor your breath, the pace, the cool, as you inhale and the heat when exhale .

We always breathe, all day and even when we sleep, and mostly without consciously perceiving. By now you are watching your breath attentively, you are practicing really just concentrating on the present moment.

Because if you’re think is this moment everything what we have. The past is done and the future is not yet there.

As long as you are breathing, everything is okay.

While you breathe in your pace, name that what is happening. Tell yourself: “in” by inhalation and “out” when you exhale. Do this consciously.

advertising

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“In and out”: incredibly effective

It is completely okay if you perceive sounds or feelings and thoughts. The exercise here is not to stop perceive all that but to direct your attention back to your breath, when you realize that you drift off.

When thoughts or feelings arise, let it happen but consider none of these thoughts firmly, just let them go . They come and go, while you still focus your full attention on your breathing.

If you feel something or an emotion comes up, do not try to suppress it. Be aware that they are there, but they do not follow any of them. Tell yourself:” This is a feeling” or “That’s a thought” and go back consciously to your breath .

Do the same if you physically feel something. You can do it easily without noticing. You embrace it and you focus back on the breath. Just take it as an indication to become conscious of your breath again.

The goal is to practice the focus of coming back to your breath, no matter what is distracting you .

It does not matter how often you will have to practice this, how often do your thoughts might wander, just stay tuned and keep coming back to your breath.

Result

If you practice a few days regularly this mindfulness, recommended are really 2 x 2 minutes a day, you can also remain incredibly relaxed in a normal state.

You can feel it actually, how much easier and easier it will get to find relaxation, letting go and find recreation absolutly automatically.

There are also a lot of books on this topic, where there are more suggestions. Here is a tip from Jon Kabat-Zinn: #afflink: https://amzn.to/2KV9Dho

Or this here, for those, who prefer to have their mindfulness instructions always ready:

Mindfulness is effective and highly recommended to relax completely in a few minutes, the more exercise the better!

Maybe you will also find other useful advice about relaxation in my post:

https://janinalaurien.com/35-wahrheiten-die-dir-schnell-helfen-selbstbewusstsein-aufzubauen-positiv-zu-denken-und-deine-ziele-zu-erreichen/

Please tell me but of your results with the exercise. I´m really interested how it has helped you.

Here is a great post on the same topic. Look!!

Mindfulness in everyday life – 5 practical exercise

My next article deals with the topic:

6 easy ways, to bring positive changes into your life

I would be very happy if you will read this one too. You can sign up easily on my newsletter, you will get a brief notification, when my next post will be released, nothing more!

Subscribe to my newsletter list, then you will be notified automatically, when the next post is released.

No fear, I do not like it myself to be bombarded with e-mails, so you can be sure, that you will receive a short notification of the new release.

I thank you for your trust!

Here are a few products which I address in the post. Each one I use myself and stand behind this selection. If you make a purchase due to that it may be that I’m a small part involved. As Amazon affiliate I earn for qualified sales.

advertising

I’m advertising here products , which are helpful and which I use or read myself. If you make a purchase via one of the links on this page, it may be, I get a little part from it.

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