Life is full of unforeseen adjustments, challenges and chaotic moments.

It’s easy to get carried away by the seemingly endless list of tasks and deadlines that pile up without even realising it.
This can leave you feeling physically, mentally and emotionally drained.

Once you feel like this, it can seem practically unimaginable to get yourself out of it. This can then leave you feeling completely hopeless and disinterested in your own lifestyle, and your fitness, both physical and mental, can suffer.

Fortunately, there is a way to enrich your lifestyle even in the most chaotic or challenging situations. Studies have proven that mindfulness is a key technique to improve your body, mind and spirit, no matter the number, even in times of chaos.

In short, mindfulness is the act of being, but there is more to learn than mindfulness.

In our app, you will learn what mindfulness is and the ways to get back into old ways of being. As a result, you will find out how to enrich your complete being in these chaotic and difficult moments.

Just download our new app now and try it completely free for 7 days.

All the best, Heiko

Here is what you will learn in our new app: 

• What is mindfulness;
• The point of mindfulness;
• The benefits of mindfulness;
• When to practice mindfulness;
• The negative effects of chaotic times and stress;
• How mindfulness helps stress;
• Benefits of practicing mindfulness for the body;
• How to practice mindfulness to improve the body;
• How to practice progressive muscle relaxation;
• How to do a body scan;
• Benefits of practicing mindfulness for the mind;
• How to practice mindfulness to improve the mind;
• How to set a mindful morning routine;
• Benefits of practicing mindfulness for the spirit;
• How to practice mindfulness to improve the spirit;
• How to create helpful affirmations;
• How to use mindfulness as a growth opportunity;
• How mindfulness increases resilience;
• Why you should want to be resilient;
• What makes mindfulness different from meditation;
• How to use meditation to become mindful;
• How to practice holistic mindfulness;
• How yoga improves mindfulness;
• And much more!

What is mindfulness?

Being in the present

▪ You do not have to be in the present all the time
▪ Active intention to be in the present more often

Not thinking about the
▪ Past
▪ Future
▪ Or nothing at all

o Involves
▪ Being in touch with ourselves
▪ Knowing our limits
▪ Understanding our goals

o All people are capable of mindfulness
o The point of mindfulness
▪ Help you live a better life
● Be realistic about your goals
● Makes you feel happier and more content
● Help you cope during times of chaos
▪ Mindfulness is NOT
● To bring you bliss
o Bliss does not exist
o Troubling times will always come your way
o Benefits
▪ Improves
● Stress
● Anxiety
● Pain
● Depression
● Blood pressure
● Insomnia
● Diabetes
● Cardiovascular diseases
▪ Increases
● Attention span
● Motivation
● Satisfaction with life
● Mindfulness in times of chaos
o When you need mindfulness
▪ Anytime you feel overwhelmed, stressed, or chaotic
o What is a time of chaos?
▪ Anything that makes you feel negatively
▪ Do not compare your chaos to that of someone else
● We all have our own burdens and limits
▪ Times of chaos examples
● Death of a family member
● School
● Stressful day at work
● Divorce
● Getting fired
● Life-altering events
● Anything that causes stress and anxiety
▪ Negative effects of chaotic times
● Increased stress
● Increased anxiety
● Insomnia
● Cardiovascular diseases
● Work burnout
● Poor relationships
● Obesity
▪ How mindfulness helps
● Helps you
o Calm down
o Get in touch with what matters
o Reevaluate your wants and goals
● Rewires thought patterns
● Mindfulness and the body
o Benefits
▪ Decreases risk of heart disease
▪ Increases immune system response
▪ Reduces cell aging
o Why mindfulness benefits the body
▪ When stressful times hit
● Your body releases chemicals and hormones
o Beneficial short-term
o Bad for your health long-term
▪ What mindfulness does
● Signals to your brain to stop releasing the hormones and chemicals
o Mindfulness and the body practices
▪ Progressive muscle relaxation
▪ Body scan
▪ Sipping on a warm drink
● Mindfulness and the mind
o Benefits
▪ Improves reasoning abilities
▪ Increases attention
▪ Improves memory
▪ Regulates emotions
▪ Improves compassion
▪ Helps connect the left and right hemispheres of the brain
o Mindfulness and the mind practices
▪ Create a mindful morning routine
● Put away devices
● Set an intention
● Write
▪ Repeat affirmations
● Mindfulness and the spirit
o Benefits
▪ Increases well being
▪ Increases satisfaction with life
▪ Enhances self-insight
o Mindfulness and the spirit practices
▪ Affirmations
● Reflect on your needs and goals
● Create affirmations
o Short
o To the point
o Easy to remember
● Repeat twice a day for at least one month
● Mindfulness as a growth opportunity
o Be mindful on the good days
▪ Use good days as “training days”
▪ Gets you in the habit of being mindful
▪ Makes it easier to be mindful on chaotic days
o Helps you become more resilient
▪ Resilience involves
● Compassion
● Acceptance
● Openness
● Creativity
● Mindfulness as meditation
o Mindfulness
▪ Being in the present
▪ Many ways to be mindful
o Meditation
▪ Formal practice
▪ Involves mindfulness
▪ One type of mindfulness training
o How to practice mindful meditation
▪ Set aside special time
▪ Create your meditation space
● Turn off phone
● Set aside distractions
● Dim lights
● Be in the present
● Be kind to thoughts
o Let them come
o Conclude them naturally
o Don’t let thoughts spiral out of control
● Be kind to yourself
▪ Note how you feel after
o Holistic mindfulness
▪ Why holistic mindfulness matters
● Disconnecting body, mind, and spirit has negative health risks
▪ What is holistic mindfulness?
● Being mindful of your body, mind, and spirit
o Not just one part
▪ How to practice holistic mindfulness
● Incorporate your feelings, thoughts, and senses into every practice
● Balance your mindfulness practices out by using different techniques
● Yoga
o Meditative practice that combines body, mind, and spirit
o Move to your breath
o Look online for thousands of free yoga practices
● Practicing mindfulness
o Remember it takes time
o Be patient with yourself
o Be kind to yourself
o Don’t expect to see results for at least a month

 

More informations!

 

https://play.google.com/store/apps/details?id=com.kuesters.achtsamkeitreise.achtsamkeitreise