What is mindfulness?
Mindfulness is the conscious, non-judgmental perception of the present moment. It helps to observe thoughts, feelings and physical sensations without judgment and thus promotes calmness and clarity. This technique has proven to be an effective tool in psychotherapy for managing stress, regulating emotions and promoting mental health. In therapeutic practice, mindfulness is used in particular in the context of Mindfulness-Based Stress Reduction (MBSR), Mindfulness-Based Cognitive Therapy (MBCT) and Acceptance and Commitment Therapy (ACT). These approaches combine classic psychotherapeutic techniques with meditative exercises, breathwork and body awareness.
The Effective principle of mindfulness
Mindfulness is the basis of all change. If we don’t start in the here and now, we will never reach our goal. This means looking at the conditions in the present without judgment and detaching ourselves from the past and the future. This is not easy and requires courage and sacrifice. My patients learn to adopt a mindful mental attitude through everyday exercises, but also through meditation and therapeutic conversation, and thus initiate change on a behavioral level.
Why is mindfulness so valuable in psychotherapy?
Scientific studies provide compelling evidence that regular mindfulness practice increases brain activity in areas associated with well-being and resilience.
Mindfulness can support people in every situation. It is particularly helpful in:
- stress management and burnout prevention
- anxiety disorders and depression
- sleep disorders and inner restlessness
- self-esteem problems and emotional imbalance
Mindfulness exercises for everyday life
Mindfulness can easily be integrated into everyday life with small exercises. Here are some effective suggestions:
1. The 5–4‑3–2‑1 method of grounding
Consciously perceive without further consideration or evaluation:
- 5 things you see
- 4 things you feel
- 3 things you hear
- 2 things you smell
- 1 thing you taste
This technique helps to focus the mind and find inner peace.
2. Brush your teeth mindfully
Set a timer for 2–3 minutes. Then concentrate only on your senses while brushing. Feel how the toothbrush feels on your teeth, gums and the entire mouth. Listen to the sound of brushing. Concentrate and carefully brush each quadrant. Don’t do anything else while you’re brushing.
3. Mindful eating
Sit upright at a table or on the floor. Eat slowly and mindfully with your hands or cutlery. Take note of each step individually – from weighing each portion to putting the food in your mouth. Feel the texture, taste and aroma of each ingredient. This not only promotes healthy digestion, but also a feeling of fullness and satisfaction.
Mindfulness and online psychotherapy – is it possible?
Yes! Mindfulness can be easily integrated into online psychotherapy sessions. In my Psychotherapy and Coaching practice in Munich, I offer mindfulness training as part of my therapeutic sessions and coaching – also online. You will learn how to control your attention in a targeted manner and find more serenity in the long term.
Conclusion: Mindfulness is an indispensable tool for mental health
Mindfulness is a scientifically based method for improving mental health. It can help reduce stress, increase well-being and deal with challenges more consciously. In my practice in Munich or in online sessions, I would be happy to support you in integrating mindfulness into your life.
Appointments at the Psychotherapy practice in Munich Maxvorstadt.
Please note: my offer is only aimed at those insured by private health insurance companies, those receiving „Beihilfe“, and those paying themselves. Billing through statutory health insurance companies is unfortunately not possible.
In addition to face-to-face appointments in my psychotherapy practice in Munich Maxvorstadt, I also offer online appointments (online psychotherapy, online coaching), which you can attend from the comfort of your own home using your smartphone, laptop and tablet. To arrange an initial consultation, please contact me via email and I will get back to you directly.
hallo at praxisleibrecht dot de
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Please note : My practice works on an appointment basis. Therefore, if you cancel later than 72 hours or do not show up, you will be charged part of the service. The cancellation fee is generally not covered by health insurance companies.