The 5 Steps Of The Mindfulness Exercise

For the mindfulness exercise, we need certain basic knowledge, but it is not difficult to acquire. To find a beginning, we can rely on the words of the Indian author Amit Ray: “If you want to get a grip on the fear of life, live the moment, live in the breath.”

Mindfulness practice includes meditation and introspection, but we also have to use our five senses in everyday life. Does that seem abstract to you? Actually, it’s not, is it?

There are certain steps involved in mindfulness practice

The President of the Spanish School for Transpersonal Development, José María Doria, who has written works such as Die 40 Tore   (original title: Las 40 Puertas, not available in German), explains in his texts the basics to be able to practice mindfulness kick off. As we read his book, we learn that for introspection we must be fully mentally present. That has to be practiced, it has to be learned to live only in the moment and not in the future. To do this, it is necessary to say goodbye to prejudices and to concentrate completely on the here and now.

The mindfulness exercise is basically intended to combat mental distraction and distraction. If we spend hours thinking about what could happen tomorrow, we have completely lost the moments of the present, and when the thoughtful morning has come, we lose this present time again because we are already thinking about the next Worry about tomorrow. And so we lose ourselves in the infinity of our thoughts about the future, so that our life passes by us at breakneck speed, like water running through our fingers.

According to the precepts of mindfulness , we do not find happiness in the morning, but in the here and now. Therefore, experiencing the present is valued above all, and this is the moment when you read these words. Are you already aware of this?

Mindfulness: meditation and concentration

It is important to know that meditation is a fundamental technique for practicing mindfulness. We have to be fully present and aware of the present, we have to watch what happens without intervening. We are only allowed to let our consciousness work.

Once we are able to observe and meditate on ourselves, we need to become aware of our everyday life. That means we have to try not to get distracted by other things and not to act like we are robots. Doria explains that even peeling onions requires our complete attention and concentration.

“The mind is a flexible mirror. Adjust it to see the world better. “

Amit Ray

If you believe that at certain moments you will no longer be able to act like a robot, you have already laid the foundation to start mindfulness. So what are the following steps for practicing this practice? There are five basic steps that you have to take, which we introduce to you below:

Stop and watch

This first step requires you to stop and watch yourself. This means that you should go into yourself for a moment and become aware of what is happening in your body and in your head. Concentrate on your current task and on the feelings and emotions it creates in you. In this way you are escaping your subconscious and allowing your mind to relax.

Take a step back

Another way of observing is to take a step back. In this case we have to try to see ourselves as if we were spectators in our own life. Get out of your mind and watch yourself from the outside to become more aware of who you are. You are not supposed to dwell in this “spectator mode”, but it is definitely positive that you know how to quickly empathize with it. In certain situations it can be enriching to look at a problem from a different perspective.

Return to the here and now

The third step suggested by Doria to immerse yourself in the world of mindfulness is to switch on our consciousness from time to time. To do this, he suggests that we set ourselves an alarm several times a day, reminding us of the importance of stopping, breathing consciously and getting back to the task at hand.

“Walk like you’re kissing the earth with your feet.”

Thich Nhat Hanh

Breathe

At the beginning of the article we talked about the importance of breathing in mindfulness practice. In this case, Doria emphasizes the need to breathe consciously 40 times a day. Start counting at 1 as you breathe out, and don’t change the rhythm to let your mind relieve the pressure of everyday worries.

Accept your new thoughts and feelings

As much as you are aware of yourself, feelings and thoughts ceaselessly besiege your mind. And if you don’t handle them appropriately, they will throw you off balance. Regardless of whether they are good or bad emotions or thoughts, welcome them and pay attention to them. According to Doria, it is beneficial to be grateful when they come upon us.

Did you also feel like trying out mindfulness? Then remember that these five basic steps are necessary in order for you to learn to observe yourself, meditate, and pay attention to your everyday life. You will see the benefits of this technique over time, and you will find that you get better at it every time.

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