Category: General

3 Steps to practice mindfulness in waiting times

In total we spent about 5 years of our lives for waiting…in the traffic jam, line at the supermarket, in front of the cinema box office, to board the plane…

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In our life we ​​find such situations almost daily. They make us feel that we are wasting time. However this time can become very valuable moments for our personal growth.

If applying the following exercise of mindfulness regularly in waiting situations we can not only eliminate the desperation at the time expected to cause stress and long-term stress but also increase your knowledge about yourself and introduce patterns of important behavior for more quietness and wellness.

1. It recognizes the potential waiting time to work on your personal growth.

2. Focuses attention on your breath and watch.


3. Ask yourself: What do I think at this time?  What do I feel right now?think resultado de imagen de and feel
Try just observe your thoughts and feelings without judging or trying to change them.


See the schedule for upcoming workshops in Mindfulness.

If you are interested in a private consultation or individual therapy contact me.

5 reasons to practice Mindfulness

Mindfulness is a meditative method that allows us to become aware of our physical sensations, emotions and thoughts.
Therefore it is an indispensable tool of modern psychology.
The benefits of MIndfulness are innumerable, I will list only some of the most important.

Reduce stress and moments of restlessness:
Mindfulness training reduces psychological stress like anxiety, nervousness and restlessness.
A recent study showed for example that its application increased the quality of life in patients with breast cancer.

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Less pain and lower consumption of medicine and drugs:
It has been shown that patients, who were trained in the techniques of mindfulness, were more tolerant of physical pain and significantly reduced the amount of pain medication.

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Lose weight:
With the help of mindfulness, meals they are taken in a more conscious way. Stress reduction reduces the desire to eat large amounts of sugar and fat.

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Prevent depressive episodes:
Mindfulness in combination with cognitive-behavioral therapy reduces the probability of a recurrent depressive episode by half.

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Eliminate insomnia:
The effect of mindfulness training is comparable with taking sleeping pills. And it is not only free from harmful effects on the body, but also have a positive impact on the physical and mental health and this will be more if it is use long-term (with practice).

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Anti-Aging affect:
Mindfulness meditation activates the enzyme “telomerasa” that -according to new research- slows the aging of the body.


8 steps to recognize and overcome self-criticism

In everyday life we ​​are often in situations that make us feel disappointed or even angry with ourselves.
We need to realize that we are continually evaluating and judging our own behavior when compared with an unrealistic “ideal” that we have created mentally.
If reality does not come close enough to our created ideal, the voice in our minds devalues ​​us. In the short term we can provide a higher yield long as we deal with it properly, But long-term excessive self-criticism block us and hruts us, introducing negative feelings like sadness, anxiety and so on.
If we want to improve our internal dialogue it is necessary to detect self-criticism and establish a more functional and beneficial inner dialogue for our objectives and our mental and physical health. If you follow the following 8 steps I promise you that you will see incredible changes.

1. Realize the situations that change your mood abruptly.

2. Detect thoughts in those situations that affect you negatively.

For example:  “I never do anything right.”  “I'm useless.”  “I will never be as… . ” “I can not anymore, I'm not enough…”

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3. Realize that this is an error and not truth. Ask yourself: It is true?  It is probable? I'm exaggerating?

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4. Create a more realistic and functional alternative.

For example: “I did not well today because I'm tired.”  “I have not yet come, where I want to go, but I'm moving.”  “Now I think I can not anymore but I know much more than I think.”

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5. Benefit from your mistakes. Ask yourself: “What can I do to avoid the same thing happening again?” “What do I need to learn?” “Where I can get help?”

6. Be patient: Gradually change things and if you're impatient just add another stress factor in your life. Note how long you've been criticizing.

7. Be persevering: The brain is like a muscle that must be exercised constantly to act healthily and beneficial.

8. Be thankful, that you use your energy to improve your well-being.


And do not forget that where you are now is exactly where you belong.

10 Steps out of the comfort zone

Our comfort zone is the area of ​​our lives, which is familiar to us. Our family and friends, the workplace, the morning traffic jam on the highway, the dispute with the partner and the subsequent reconciliation and so on. There we feel safe. Dieses Gefühl der Sicherheit steht aber in direktem Gegensatz zu unserem menschlichen Bedürfnis kreativ zu sein und Neues zu entdecken. Therefore, the comfort zone can turn into a personal prison in the long run, geprägt von Routine und geschwächtem Selbstbewusstsein, because we trust ourselves less and less. To leave the comfort zone can be scary, denn es bedeutet unsicheres Territorium zu betreten. Langfristig gesehen, ist es aber die einzige Möglichkeit unsere Kenntnisse zu erweitern und den Glauben an uns selbst zu stärken und unsere Fähigkeiten zu erweitern. Deshalb zeige ich euch heute die wichtigsten Schritte raus aus der Zone des Komforts.

  1. Define your comfort zone. What's trusted to you?

  2. Define your learning zone: Where do you expand your knowledge?

  3. Define your panic zone/ magic zone: Of which you have always dreamed of?

  4. Define goals. Important is, that your goals are achievable and measurable and are located either in your learning area or in your panic zone.

  5. Defining five steps each, which are necessary, to achieve your goal. Start with the simplest.

  6. Write a date to each step and your final destination , a day / time depending on, what can best be reconciled with the respective step.

  7. Determine for each step potential obstacles. (e. B. Lack of time / money / fears / lack of knowledge etc.)

  8. Determine your resources and opportunities, how can you deal with these obstacles. (Searching / planning / patience / help of friends, etc.)

  9. Start today. (What one thing can you walk towards your goals today)

  10. Watch your progress: Be aware, that each step, that removes you from your comfort zone, brings you closer to your goals. Insecurities and fears are normal, forgive yourself regress or small mistakes, Perfectionism is not necessary to achieve these objectives. Praise yourself for your courage. Zielerreichung result image