Remarkable training in 3 steps: You will improve relationships, get rid of stress and live happier



You can improve your mindfulness with a simple exercise  

Everyone has a certain level of mindfulness. The higher it is, the more effective it can be at work and in managing stressful situations. Did you know that this ability can still be improved with a simple exercise?

Exhausting fear and anxiety

We live in a fast time when we often do not pay attention to our thoughts, feelings and the environment. We worry about the past and fear for the future, thus losing the amount of energy and power of the present moment. Mindfulness is the ability to maintain consciousness in an ongoing moment by focusing attention on thoughts, feelings, bodily sensations, and anything that happens around us, without judgment or evaluation. Focusing on the present allows us to perceive it more sensitively, while reducing the fear of encountering something we cannot solve.

Mindfulness training improves concentration

At the end of the last century, American professor of medicine John Kabat Zinn created a program for mindfulness based stress reduction (MBSR) from classical Buddhist meditation. It was originally intended for patients with chronic pain, but has gradually entered the daily lives of people around the world. Although many associate the concept of meditation with religion,  mindfulness is beyond any religion.

Today he has a wide field of activity in personal and professional development. It finds specific application in people suffering from the consequences of stress. It is suitable for every age category. Today’s science and medicine perceive it as beneficial to health and it is becoming a part of treatment abroad.

The mindful state of mind is a simple meditation that helps to gain control over the thoughts spread and to develop awareness of the present moment. By training mindfulness, our concentration, sharpness of mind and ability to cope with stressful situations increase. It helps to save a lot of energy and avoid the negative effects of stress, it also improves the ability to concentrate.

Mindfulness helps:

– learn to effectively manage stress and understand the causes of it

– work better with your feelings

– improve relationships

– find support in their own resources

– improve concentration and decision-making skills

– use creativity in dealing with situations

– align their needs with common responsibilities

– increase well-being and lead a happy life


Conscious relaxation

Mindfulness can be trained almost everywhere, inside and out. For example, conscious breathing is a simple exercise. You can also do it while sitting, especially when you feel strong emotions. Focus on your breath and move your thoughts in and out without trying to change them. Or light your favorite candle and make yourself comfortable. Watch her calming flame and let her thoughts flow freely.

While walking around, fully enjoy everything that surrounds you. Various sounds, colors, smells and also the feelings they evoke in you. Or focus fully on just one object (tree, insect, or cloud) that you will observe for as long as your concentration allows. Exercise helps to appreciate the beauty of the natural environment, something that easily escapes us when we hurry. At the same time, it serves as a tool to suppress recurring “intrusive” thoughts.

Useful tips for beginners

  1. Regularity: Find at least a few minutes (at least 5 – 10) for this technique every day. Remember that regularity is the key to success in any exercise. If you learn the basic technique, exercise will easily become a habit.
  2. Focus: Pay attention to the present moment without thinking about past or future events.
  3. Acceptance: Accept everything you feel or think without judging it or wanting to change your reactions. There is no assessment of whether you are doing it right or not. It is important to realize why you are doing this.


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