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Catching the butterfly: Mindfulness meditation

Catching the butterfly: Mindfulness meditation for a healthier and happier life

These days, in times characterised by stressful lifestyles, meditation in general and especially mindfulness meditation are gathering momentum. Inspired by Buddhist meditation, a modern concept of stress prevention and management was developed in the 1970s by Jon Kabat-Zinn: the practice of mindfulness. Even for those with no interest in Buddhism, yoga or Oriental spirituality, the mindfulness method can be a powerful tool for coping with stress better and reducing stress-related conditions, such as hypertension, sleep disorders or depression.

Although it is still regarded by many as a religious practice, meditation is actually a mind-training technique that can improve and strengthen physical and psychic health. So much so, that recently even scientific research has been investigating the effects of meditation on the human brain. Numerous studies conducted by means of imaging techniques have shown that, if practised regularly, meditation can actually alter brain structure, e.g. by stimulating the prefrontal cortex – a brain area involved in the management of emotions. In addition, the decrease in stress perceived by participants was linked to a reduction in thickness of the grey substance in the amygdala, the part of the brain involved in responding to negative stimuli such as anger and fear. Based on research findings, it can be concluded that a form of focused awareness like mindfulness meditation can help us cope with stress by improving the brain functions involved in the management of emotions.

What does it really mean to be mindful?

Practising mindfulness means to be fully aware of the moment. It implies the conscious choice to perceive one‘s experiences in the present moment and without judgement.

You can try it right now: focus to consciously perceive the air coming in and out of your nose for approximately one minute, leaving out any judgement as far as possible.

In this context, absence of judgement is essential. In fact, only when we stop trying to change things and live our experiences with acceptance, curiosity and an open mind do we gain an insight into the true nature of things. This way, we learn how to overcome stress because we become aware of our own part in it. Gaining a healthy degree of self-awareness is especially important in the face of burnout risk; many live hectic routines that force them to ignore their bodies‘ signals and become unable to perceive when they get thirsty or need a break or some physical exercise.

Therapeutic effects of mindfulness meditation

Besides slowing down the pace of everyday life and reducing stress, practising mindfulness also helps strengthen the immune system by mitigating the effects of long-term stress. It can also improve the quality of life of those who suffer from physical ailments even in cases where symptoms cannot be alleviated, as it reduces their perceived impact. In the long term, mindfulness meditation increases self-acceptance and self-confidence, gives a more cheerful outlook on life and improves focus and performance.

Practising mindfulness

The formal practice of mindfulness teaches us how to pay attention to the body’s perceptions, feel specific body areas, observe our own breathing or concentrate on particular stimuli using all our senses. More advanced practice brings awareness to a higher level, one that involves thought and emotions. These are perceived as they surface and then fade away. Reactions such as attachment or rejection are acknowledged without being allowed to take control of one’s thoughts and feelings, leading to a more balanced mindset. This is why mindfulness can be more accurately described as a “form of being” rather than a technique.

Mindfulness meditation in the mountains

With idyllic views and pure, fresh air, the mountains offer an ideal setting for anyone wishing to concentrate on themselves and practise mindfulness away from the hustle and bustle. Being at one with nature inspires a sense of inner peace and relaxation and helps us experience contact with the environment in all its facets.
Whether during individual sessions or comprehensive yoga events, our guests have the chance to learn the basics of mindfulness meditation, with a series of dedicated activities ranging from leisurely walks to guided hikes including exercises for mindful walking, relaxation, observation and breathing.

“Happiness is a butterfly,” said the Master “chase it and it will elude you. Sit down though, and it might just land on your shoulder”. “So how can I achieve happiness?” asked his disciple. “You could try and sit still – if you dare!”
Anthony de Mello



Written by Annemarie Sanoner, Stress management coach