Mindfulness – An exciting path to greater presence and inner peace

In unserer schnelllebigen, leistungsorientierten Welt ist es leicht, den Kontakt zu uns selbst und unserer Umgebung zu verlieren. Eine einfache Ausrichtung lädt uns ein, innezuhalten, durchzuatmen und zur Einfachheit des Augenblicks zurückzukehren: Achtsamkeit.

What exactly is mindfulness?

To define mindfulness in its simplest form is to understand it as the quality of awareness that allows us to be fully present in the moment—without judgment or resistance.

The mind is always focused on something. Often, its attention is directed toward memories or an imagined future, caught up in stories, worries, or desires. In doing so, it leaves the immediacy of life—the richness of what is happening right now. The body acts, but the mind is elsewhere.

Thich Nhat Hanh, der geliebte vietnamesische Zen-Meister, bietet eine Definition von Achtsamkeit an:

“The opposite of forgetfulness is mindfulness. Mindfulness means that you are truly present, with body and mind united. When your mind is with your body, you are well anchored in the here and now. You are fully alive.” [1]

Die Wurzeln der Achtsamkeit: Eine kontemplative Praxis

Mindfulness has its roots in ancient contemplative traditions, especially Buddhism, where it is called “sati” in Pali—a fundamental quality of mind that means to observe awareness, attention, and remembering. [2]

At its core, mindfulness is a contemplative practice—a way of turning inward to observe the nature of the mind and experience life with greater clarity and intimacy. This means mindfully and gently observing what is happening in the present moment—not just on the surface, but in the subtle layers: the breath, emotions, thoughts, sensations, and states of consciousness.

Mehr als Stressbewältigung: Eine neue Art des Sehens

Durch diese kontemplative Linse wird Achtsamkeit mehr als nur ein Mittel zur Stressbewältigung – sie wird zu einer Art des Sehens. Einer Art, der Realität mit Offenheit zu begegnen, ohne Urteil, ohne Widerstand und ohne das Bedürfnis, sie zu verändern oder ihr zu entkommen.

Although mindfulness has spiritual origins, in recent decades it has been adapted to secular contexts, especially through the work of figures like Thich Nhat Hanh and Jon Kabat-Zinn. [3][4] This blend of ancient wisdom and modern science has helped establish mindfulness as a recognized approach to well-being in contemporary healthcare and psychology.

Die Vorteile der Achtsamkeit verstehen

Modern science is increasingly confirming what contemplative traditions have long known: mindfulness supports emotional, physical, and mental well-being.

Mindfulness teaches us to approach our thoughts and emotions with awareness and compassion. Practicing regularly reduces rumination, overthinking, and emotional reactivity. It fosters self-awareness, cultivates compassion, and improves our ability to regulate emotions. Many people also report better sleep, increased resilience, and a noticeable reduction in symptoms such as anxiety, depression, exhaustion, and burnout. [6][7]

Eine bahnbrechende Harvard-Studie aus dem Jahr 2011 zeigte, dass Achtsamkeitsmeditation tatsächlich die Struktur des Gehirns verändern kann, insbesondere durch eine Zunahme der grauen Substanz in Bereichen, die mit Lernen, Gedächtnis und emotionaler Regulation zusammenhängen. [8] Diese Veränderungen spiegeln die tiefgreifende Anpassung wider, die Achtsamkeit in der Art und Weise bewirkt, wie wir das Leben wahrnehmen und darauf reagieren.

Health benefits on a physical level

The benefits of mindfulness also extend to the body. It helps to lower blood pressure, reduce inflammation, and strengthen the immune system. [9] By putting the nervous system into a state of calm, mindfulness supports the body’s natural ability to rest, recover, and heal.

Eines der bekanntesten Programme in diesem Bereich ist die Mindfulness-Based Stress Reduction (MBSR) – ein 8-wöchiger Kurs, der Meditation und sanfte Bewegungen kombiniert. Entwickelt von Jon Kabat-Zinn, wurde MBSR umfassend erforscht und hilft Menschen, mit chronischen Krankheiten, Schmerzen und stressbedingten Zuständen umzugehen. [5]

Numerous clinical studies show that quality of life improves and both psychological and physical stress decrease. This is especially helpful for people with stress-related chronic conditions such as irritable bowel syndrome, hormonal imbalances, and other autoimmune diseases.

Dealing with pain and suffering through mindfulness

Mindfulness does not mean escaping the discomfort of physical or emotional suffering, but rather learning to be with it—gently and without judgment. Jack Kornfield says: “With mindfulness, we can recognize how we have contributed to our suffering and find a compassionate response.” By meeting pain with presence instead of resistance, we soften our inner experience, allowing the pain to naturally dissolve. Over time, this gentle awareness changes our relationship to pain, illness, and emotional wounds.

Instead of pressuring ourselves to heal according to a fixed schedule, mindfulness encourages us to listen to the wisdom of our bodies, rest when needed, and trust the natural pace of the process. Our wounds may not disappear completely, but mindfulness teaches us to hold them with compassion. This creates space for resilience, integration, and inner peace.

Techniken zur Achtsamkeitspraxis im Alltag

To strengthen our mindfulness, we have a variety of mindfulness exercises and techniques at our disposal. While the foundation is always presence and awareness, you can choose the style that fits your personality and lifestyle.

Achtsames Atmen - Die Kraft des Atems entdecken

This is the foundation of any mindfulness practice and, at the same time, beautifully simple. Just breathe – and observe. Notice the inhale, notice the exhale. You can mentally say: “Breathing in, I know I am breathing in. Breathing out, I know I am breathing out.” This anchors your attention. You don’t need to change your breathing pattern – just let it be as it is.

Body scan – Bringing mindful attention to the body

Gently direct your attention to different areas of your body, starting at your feet and moving upward. Notice sensations—tension, relaxation, pain, numbness, warmth, etc.—without judgment. This is one of the most grounding mindfulness exercises and helps you reconnect body and mind.

Mindful walking – meditation in motion

Focus your full attention on the sensations of walking: each step, the contact of your feet with the ground, the movement of your legs. A simple action becomes a meditative, grounding experience that calms the mind.

Achtsames Teetrinken - Genuss als Meditation

When you drink tea, devote yourself fully to the experience. Watch how the steam moves, how it feels on your skin, smell the aroma, notice the temperature, and savor the taste. Take your time to build an intimate relationship with your cup and everything it offers.

Emotionen beobachten - Raum für Gefühl und Loslassen

Observe emotions as soon as they arise—without judging them as good or bad. We often suffer from emotions because we attach a story to them and reinforce them with thoughts. When we let go of our judgments, we can become curious about the experience and allow the emotion to pass more quickly. This practice fosters emotional resilience and creates space between stimulus and response.

These exercises invite us to rediscover the beauty of everyday life. If your mind wanders, simply notice that it has wandered. Don’t be hard on yourself. Gently bring your attention back to the object of your mindfulness. In every practice, non-judgment is key. And if you do judge—just notice that, too. Mindfulness isn’t about perfection—it’s about presence.

Für eine weitere Ausarbeitung der Übungen bietet Thich Nhat Hanh einen wunderschönen Artikel über die 5 Schritte zur Achtsamkeit. [1]

Integrating mindfulness into daily life

These mindfulness exercises are just a means to an end. The depth and beauty of mindfulness unfold when it becomes the fundamental quality with which we approach every moment. Whether we're eating, driving, talking to a loved one, hiking in nature, or sitting at work—every moment offers the chance to be mindful.

Bringing mindfulness into daily life happens through intention, gentleness, and consistency. When eating, we can slow down and truly savor each bite, noticing the textures and flavors. In conversations, mindfulness means listening with full presence—not rushing to respond, but allowing space for genuine connection. Even everyday tasks like washing the dishes or folding laundry can be done with complete attention. This creates a kind of intimacy, making even ordinary chores nourishing and soothing.

Identify daily “anchors” where you do something simple, like brushing your teeth or washing dishes. Use these moments to return to your breath, your senses, and the present moment.

Die Rückkehr zur Freude des gegenwärtigen Augenblicks

When we become mindful in this way, something profound happens: the simple joys of life become the most fulfilling experience. They permeate every fiber of our being. Our mind and body are fully engaged in the experience. We realize that the natural and inherent state of life is joy. We just need to become aware of it.

As Thich Nhat Hanh once reminded us:

“When your mind is with your body, you are anchored in the present moment. Then you can recognize the many conditions of happiness that exist in and around you—and happiness comes all by itself.” [1]

Fazit: Achtsamkeit als Weg zu einem ausgeglichenen Leben

In einer Welt, die uns oft in tausend Richtungen zieht, verankert uns Achtsamkeit an dem einen Ort, an dem das Leben wirklich geschieht: dem Moment.

It is a way of life that invites us to witness the vibrancy of this wondrous moment. To perceive the full offering of life. Defining mindfulness means not just understanding it intellectually, but embodying it. Tasting the tea, feeling the breeze, smelling the flowers, and hearing the laughter of loved ones—as if it were the very first time.

It’s a joy to be aware of the subtleties of our senses, and naturally, inner joy, peace, and presence become a foundation for everything we do.

So take a deep breath and look around—the everyday beauty is already here. You are already present.

Studies and sources

• [1] 5 Steps to Mindfulness by Thich Nhat Hanh https://uhs.berkeley.edu/sites/default/files/article_-_five_steps_to_mindfulness.pdf
• [2] https://de.wikipedia.org/wiki/Sati_%28Buddhismus%29
• [3] Hanh, T. N. (1975). The Miracle of Mindfulness: An Introduction to the Practice of Meditation. Beacon Press.
• [4] Kabat-Zinn, J. (1990). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. Delacorte.
• [5] Kabat-Zinn, J. (1994). Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life. Hyperion.
• [6] Lizabeth Roemer, Sarah Krill Williston, Laura Grace Rollins, Mindfulness and emotion regulation, Current Opinion in Psychology, Volume 3, 2015, Pages 52–57, ISSN 2352-250X.
• [7] Mamede A, Merkelbach I, Noordzij G, Denktas S. Mindfulness as a Protective Factor Against Depression, Anxiety and Psychological Distress During the COVID-19 Pandemic: Emotion Regulation and Insomnia Symptoms as Mediators. Front Psychol. 2022 Apr 1;13:820959.
• [8] Holzel, B. K., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S. M., Gard, T., & Lazar, S. W. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36–43.
• [9] American Psychological Association. (2012). Mindfulness meditation: A research-proven way to reduce stress.