But honestly, where are you really right now? What are your thoughts focused on? How about experiencing every second consciously, without the shadow of the past and the worries about the future? By living in the here and now, you create the best conditions for what may come next.

This vision is possible, and the key lies in meditation.

What exactly is meditation, and how can you recognize it?

The term meditation derives from the Latin “meditari,” meaning to care, to think about something, or to reflect. According to the definition, it encompasses a range of mindfulness and concentration exercises, with the aim of achieving a state of inner peace.
The mind in meditation is fully awake and clear, yet simultaneously calm and relaxed.
In a world often characterized by hustle, stress, and distractions, we strive for freedom – freedom from worries, external expectations, and internal conflicts. In our Western society, we seem to believe we can attain this freedom through material wealth.
If we had more money and possessions, then all worries would be gone, and a sense of freedom would come with ownership. Unfortunately, the equation doesn’t add up, as it turns out that the true freedom we seek is not external, but internal. To reach this freedom, continuous practice of meditation, particularly breath observation, is a powerful tool.

Meditation is one of the most beautiful ways to connect with your inner world and your true self, because only when your stream of thoughts quiets down, can you recognize and get to know yourself – and thus also your own desires, needs, and abilities. This leads to an internal “switch,” from “what do I want” to “what do I need, what is good for me.”

How do you learn meditation?

The first and simplest form of meditation is breath observation. Often, long meditation sessions are not possible for beginners, so it’s best to start with 15 minutes of meditation per day.
Breath observation is a central technique in many meditation practices and serves as an effective means of calming the mind and promoting mindfulness.

Here is a detailed description of how breath observation during meditation works:

1. Preparation

Before you begin breath observation, find a quiet place where you will not be disturbed. Sit in a comfortable position, either on a chair, cushion, or the floor. Make sure your back is straight but not tense. Gently close your eyes or let your gaze soften and focus on a point.

2. Focus on the breath

Begin to direct your attention to your breath. Take a few deep breaths to relax. Inhale deeply through your nose, pause briefly, and then exhale slowly through your mouth or nose. After a few deep breaths, return to your natural breathing rhythm.

3. Observation of the breath

Now focus on the natural flow of your breath. Notice how the air enters your lungs and flows out again. Feel your belly or chest rise when you inhale and fall when you exhale. Try not to control or change your breath; simply observe it as it is.

4. Mindfulness and presence

As you observe your breath, you may notice thoughts, feelings, or sounds in your environment. This is completely normal. Especially at the beginning, it can be hard to let go of thoughts.
Instead of letting yourself be swept away by these distractions, acknowledge them and gently redirect your attention back to your breath.
This practice of returning to breath observation strengthens your mindfulness and concentration. The more regularly you meditate, the easier it will become.

5. Deepening the experience

Over time, you can dive deeper into the experience of breath observation. Try to feel the different qualities of your breath – the temperature of the air, the texture, and the depth. You can also try to notice the pauses between inhaling and exhaling. These subtle details help you develop an even greater awareness of the present moment.

6. Ending the meditation

When you’re ready to end the meditation, take a moment to bring your attention back to the space around you. Gently open your eyes and become aware of your surroundings. Take a moment to reflect on the experience of breath observation before returning to your everyday life.

In meditation, we practice gaining a bird’s-eye view of what is going on inside of us. This allows us to make more conscious decisions about where we direct our attention, rather than being blindly pulled into the whirlpool of thoughts.

How meditation affects your body and mind

Meditation has a positive effect on the psyche and, by extension, on physical health.

Improvement of self-awareness

Meditation also enhances self-awareness and self-esteem. By reflecting on one’s thoughts and feelings, meditators develop a better understanding of themselves. This, in turn, leads to a more positive self-perception, and self-confidence is strengthened. People who meditate regularly often report a deeper sense of connection with themselves and their surroundings.

Stress reduction

One of the most well-known benefits of meditation is its ability to reduce stress. Studies have shown that regular meditation practice lowers the production of stress hormones like cortisol.

Improvement of mental health

Meditation also significantly improves mental health. Many forms of meditation, such as mindfulness meditation, promote a better understanding and acceptance of one’s emotions. This helps break negative thought patterns and enhances overall well-being. Studies have shown that people who meditate regularly are less prone to anxiety and depression.

Increase in concentration and attention

Another positive effect of meditation is the improvement in concentration and attention. Through the practice of mindfulness, meditators learn to focus their thoughts and minimize distractions. This can not only increase productivity in everyday life but also improve the ability to remain calm and focused in stressful situations.

Promotion of physical well-being

The benefits of meditation are not limited to the psyche. Regular meditation practice promotes physical well-being. Studies have shown that meditation lowers blood pressure, strengthens the immune system, and improves sleep quality. These physical benefits are often the result of stress reduction and the promotion of a general sense of relaxation.

Meditation is not about trying to get anywhere. It is about allowing ourselves to be exactly where we are and to be exactly as we are, and also allowing the world to be just as it is in this moment.

– Jon Kabat-Zinn

With love,
Karin & Team