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Self-help program

2. Mindfulness

The term mindfulness means focusing your attention on the present moment.

The experiences observed at that time can include:

  • What are the sensations that your body is feeling right now?
  • Which senses are observing right now? Sight? Sound? Smell?
  • What your emotion state?
  • What thoughts are on your mind?

Mindfulness involves recognising experiences for what they are without judgement. There is no attempt to evaluate or try to change the experiences of your body and mind.


  • creates a foundation for observing and identifying emotions and thoughts
  • helps us to separate external events from our own thoughts and feelings, and
  • provides the necessary distance to notice one’s own emotional state.

Mindfulness lays the foundation for self-regulation and self-observation. It can also be a way to expose yourself to thoughts and emotions that you may consider frightening.

See the psychologist's tips for mindfulness

By practicing mindfulness, you can influence your own nervous system and balance it.

Mindfulness doesn't have to be anything else than simply trying to be calmly present in the moment. You do not necessarily need to reserve a specific time and place for the practice.

That's according to leading psychologist Jan-Henry Stenberg, who gives tips for mindfulness in the following video (1:58).

Mindfulness exercises as recordings

There are different types of exercises. You can read more about the exercises below and try which ones are most suitable for you. You can return to the exercises in suitable situations.

It is a good idea to do this exercise every day and sometimes more than once a day

  • It is important to exercise regularly for at least 2-3 weeks.
  • Regular exercise will bring about more lasting changes.

The recording is also available as text.

Short mindfulness break (4:34)


You will learn a quick way to become aware of your thoughts and feelings and anchor yourself in the present moment.


This is a short exercise that you can do regularly, for example during the workday, when you are sitting on the bus, when you wake up in the morning or in the evening when you are going to bed. You can do the exercise sitting down or standing.

Audio file

Meditation sitting down - conscious breathing (8:24)


You will learn to focus your attention on your breath and the sensations it creates in your body. This will help you to distance yourself from your thoughts.


Find a comfortable seated position on either a straight-backed chair, a meditation stool or a firm cushion.

Audio file

Mindful walking (13:19)


You will learn to pay attention to the sensations that walking produces in your body.


Start by finding a place where you can walk a route of 5 or 10 steps backwards and forwards without anyone watching or disturbing you. The exercise can be done indoors or outdoors.

Audio file

Body scan meditation (35:52)


You will learn to focus your attention on your body and its different parts.


Find a quiet place where you can lie on your back on a thick mat or other comfortable surface.

Audio file

Stretching and breathing meditation (34:10)


You will learn to focus your attention on the sensations you feel in your body by stretching and breathing.


This guided meditation involves simple stretching movements in a standing position, and then moving on to meditate in a sitting position.

Audio file

Here are several methods for using physical exercises to relax your mind

Hopefully, you’ll find a few favourites of your own. Ideally, you’ll find an exercise that you want to do regularly and one that you can even use during a crisis moment.