Mindfulness in everyday life: the pursuit of balance and peace of mind

Mindfulness is becoming increasingly popular in Switzerland. The concept promises to cultivate peace of mind in everyday life, promote better wellbeing and better health. In other words, a better life. But what actually is mindfulness? What can it achieve, what can’t it achieve?

Do you often feel stressed? If so, what are you doing about it? More and more people react to mental fatigue by practicing mindfulness. Mindfulness is an inner frame of mind that can be applied almost always and anywhere: you can breath mindfully, walk mindfully, eat mindfully, communicate mindfully etc. It’s intended to calm your thoughts, improve your concentration and lead to inner tranquility. In turn, good mental balance can have a positive effect on sleep, the immune system, blood pressure etc, so some people regard mindfulness as part of holistic healthcare.

What is mindfulness all about?

The concept of mindfulness is not clearly defined, so it encompasses a great deal. But there is one common denominator. Here are a few key thoughts about mindfulness teaching:

• Being in the present: the present – not the past or the future – is relevant.
• Being aware: you consciously focus your attention on an object. In doing so, you focus on your body, your thoughts or emotions, your environment, your opposite number etc.
• Being open: you give your awareness space: what are your senses feeling here and now?
• Being non-judgmental: it’s about observing rather than judging. What are the sensations that you’re feeling at the moment?

The concept is therefore very simple, but it’s not easy to actually implement. Lastly, as we have grown up, most of us have learned to think more about the past or the future rather than the present. And constant judging and analyzing are also deeply embedded in Western culture. This results in a lot of people feeling burned out, under permanent stress and overwhelmed. The demand for courses and retreats, apps and online programs, counselors and books is accordingly high. In brief, everything that is supposed to make it easier to find a more mindful lifestyle.

Where does the mindfulness movement come from?

Today’s mindfulness practices have their roots in early Buddhism. Although mindfulness is not bound to a specific way of looking at the world, it was a Vietnamese Buddhist monk who brought it to the attention of the Western world: the author and freedom activist Thích Nhất Hạnh who died in 2016.

A US American has also had a significant impact on the modern mindfulness movement: Jon Kabat-Zinn, Professor at the University of Massachusetts Medical School. This molecular biologist was known for the development of the MBSR program (Mindfulness-Based Stress Reduction) which has since gained worldwide popularity and is used in therapies and the like.

What are the advantages of mindfulness?

In the past few years, there has been increasing scientific research on the subject of mindfulness. Studies show that regular mindfulness exercises reduce stress, enhance emotional regulation, help with pain management and can help improve general life satisfaction. It is also thought to have a positive impact on relationships. Accordingly, mindfulness is used in various areas such as stress management, psychotherapy and performance enhancement.

Who is mindfulness suitable for?

Mindfulness training is beneficial for most people who are looking for greater peace, happiness and equilibrium. However, mindfulness training isn’t helpful in every situation. Caution is required if there are any psychiatric disorders or an acute crisis. In these instances, it’s a good idea to seek professional help at an early stage. Mindfulness practices can then be undertaken under the supervision of a qualified specialist.

Is there criticism of mindfulness teachings?

Of course. In the first instance, a lot of money is made through mindfulness. The choice of products and gadgets that claim to promote mindfulness is almost endless. But it’s not only the commercialization of the trend that is criticized - there are also other reasons for differentiating between mindfulness teachings and practice. Here are some examples:

• Excessive expectations: mindfulness is not a panacea. This means that you can’t meditate your way out of an illness. Anyone expecting their life to change completely through mindfulness will probably be disappointed.
• Ignoring grievances: not understanding difficulties properly can mean putting one’s head in the sand, but actual problems must be dealt with. “Seeing the good in everything” or shirking responsibility - the boundaries are fluid.
• Unwanted side-effects: it is now known that mindfulness exercises are not without their problems. A clinical study (in German) has shown that meditation practice can sometimes even result in anxiety attacks or flashbacks.

Regardless of the potential side-effects, many of the critical voices are not against “true” mindfulness, but against what is made out of it. Everyone understands and practices mindfulness in a different way. And everyone can write, talk or communicate about it. People should therefore be wary of unscrupulous offers on the internet in particular.

Five tips for more mindfulness in everyday life

Many simple mindfulness exercises can be practiced directly without any preparation. Don’t do too much, but take small and steady steps. After a while, you’ll look back and see what has changed, maybe even without noticing. The following exercises are examples of how you can start:

• Tip 1 – Mindful breathing: every now and again, just take a few minutes to breathe mindfully and concentrate solely on your breathing.
• Tip 2 – Mindful eating: enjoy your meals by being mindful of the smell and taste, temperature and texture of your food. Don’t do anything other than eat.
• Tip 3 – Mindful walking: while you’re on the way to work or on a walk, just concentrate on your body and/or your environment.
• Tip 4 – Mindful listening: actively listen to other people without thinking about what you’re going to say next. Embrace moments of silence too.
• Tip 5 – Self-care: meanwhile, do something good for yourself - not as a reward for a particular effort but just because. Appreciate and enjoy the moment with all your senses.

If you’d like to do more intensive mindfulness meditation, you can find out more about courses in your region through the MBSR Association of Switzerland (in German). However, the program requires a certain degree of patience and perseverance. Within eight weeks, participants are gradually introduced into the practice of mindfulness.