Practice what you preach: the topic of mindfulness invites you to try it out for yourself, preferably as a team, this time with the Lampert team. The challenge: to focus on the moment again and again for two weeks and try out mindfulness practices. Eight motivated people signed up.
The daily, mindful e-mail
The first thing that awaited us in the office in the morning during the trial was a 'mindful' email teasing the mindfulness theme of the day, with questions and suggestions to guide the whole day, such as:
Consciously take time to prepare your food today. Really try to only to eat. Don't talk or think. Don't judge the taste. Just observe the sensations and feelings that arise when you eat."
Or:
Pay attention to your encounters today. Who are you meeting? What kind of contact is there? How do you perceive the people you meet? What is there to discover in their face, in their eyes?
There was also space for conscious breathing, drinking, communicating, experiencing nature, etc. in turn.
"I filled myself a wrap, simply, with just a few ingredients, because I like to taste the individual components. I was delighted with the fresh rocket from the terrace, the creamy spread, I let the cheese melt slowly, the aroma made my mouth water. And then the spicy sauce! I concentrated on every bite, filled my mouth and ate with passion. The wrap tasted so full and good. I was totally full and satisfied afterwards." (Quote from a participant)
'I've always wanted to try this' program
In addition, a guided program was created based on the wishes of all the "guinea pigs" as to what they had always wanted to try. Parts of it came from Jon Kabat Zinn's Mindfulness-Stress-Reduction Program. But there were also introductions to Qi Gong, forest bathing according to the Japanese tradition of "Shinrin Yoku", yoga, a zazen meditation and much more.
The impulses were given either by someone from the group or by professional mindfulness practitioners (via video).
Tastes are different
Many have clearly converted to body scan fans. After Jon Kabat Zinn's half-hour 'body scan' meditation, some felt so deeply relaxed that they would have liked to purr like a cat out of sheer well-being and lightness. Others observed that they could sleep wonderfully afterwards. Still others found it "a bit lengthy after all".
The forest bathing "Shinrin Yoku" had a great impact. The team's conclusion: continue, deepen and keep it as a routine. Only one participant's dog ran away from her during the forest bath because she was so relaxed and had discovered a squirrel. This brought the relaxing effect to a temporary halt. The dog reappeared and the squirrel is fine. Her conclusion: I'd love to go forest bathing again...but better without my four-legged friend.
Of course, yoga was also a must. Even hardened and experienced yogis realized that it is worth trying something new, for example getting involved with other teachers and broadening your own yoga horizons.
The Japanese zazen meditation was particularly popular with participants who find it difficult not to get caught up in their own thoughts while meditating. In our case, it was a 24-minute singing bowl meditation in a seated position. With each gentle strike on the bowl, you can shake off thoughts that try to instigate a counter-event during the meditation.
"Wonderful! Normally I have problems getting into a longer meditation, but the sounds made it very easy. They fill your mind so much that you can't focus on anything else. I am thrilled!"
(Quote from a participant)
Keep calm and stay mindful
Two weeks are two weeks. The aftermath is exciting. Just like a diet, it's not about short-term success. It's about a change in attitude and the associated lifelong development. All the guinea pigs have learned through the experiment how difficult it is to be consistently mindful, but also how rewarding it can be.
Hardly anyone took part in everything on offer, but that wasn't the aim. We made the experiences that were important and possible for us. We have made a start.
We have blinked into an attitude to life that attracts us with promise. We got a taste of what it feels like not to constantly lose focus, to open our pores without immediately judging and evaluating. And to perceive everything more intensely as a result: Colors, food, encounters, conversations... Everyone definitely wants more of it!
Reminder
At the end of our experiment, we created a checklist to keep the goal of mindfulness in mind:
- I don't run for the bus. Another one is coming.
- I notice when a beautiful beetle crawls or a bird sings.
- I look my counterpart in the eye.
- I don't take my smartphone to the toilet. Never ever.
- I no longer let the stress of others get to me.
- I don't eat without first thinking about whether I'm actually hungry.
- I only buy what I need (and certainly nothing in the XXL, super special, mega, advantage offers).
- I consciously breathe deeply several times a day.
- I only read what I really want to read (the same applies to listening and watching).
- I only look at my smartphone when I really want something from it.(More about digital detox)
- I pamper my body with exercise.
- I practise one particular thing that is good for me and makes me feel balanced on a regular basis - if not daily, then weekly.
- Every one of my days has a quiet moment.
Mindfulness practices to try out:
Body Scan Meditation (30 min, Jon Kabat Zinn)
Breathing Space (3 min, Jon Kabat Zinn)
Forest bathing explanatory video (5 min)
Zazen meditation (25 min)
Qi Gong (40 min, Shaolin monk)
