Mr. Bornemann, when I get stressed out and annoyed from work and me a lot of Worries: What helps better? A beer, a Joint or meditate?
In the long term, in any case, the Meditation. In the short term, a beer can safely relax when you get home from work. The Joint I missed now sometimes subtle. But you have raised a very important point.
And?
Namely, the question of whether Meditation is a Quick Fix, so a quick solution for problems.
And?
It is not. Some “sell” you something. But Meditation is a long way to go. It takes Practice and regularity. Then brings you right what is – and is much healthier than Drinking and Smoking Weed.
You define time of Meditation.
It refers to different ways with his consciousness deal. It comes to methods to make the Experience familiar, to understand it better and to cultivate certain qualities in him.
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Often Meditation is referred to as mindfulness training.
The term is Central, but, unfortunately, in recent years, arg has been strained. This has become a real buzzword. Even the well-known “meditation-Pope” Jon Kabat-Zinn from the United States avoids the word now. He says by the way, it’s blade Was on the German military: “mindful.”
So do not be aware of?
But. But not in the command context. It sounds as if you should always go with wide-open eyes through the world. Kabat-Zinn says prefer “Awareness,” or “centeredness”. I like that. How am I on what is based? What attitude do I take?
You give an example of that.
When I’m scared, I can fight them off or fight them. I can realize it and accept it, you are hot, maybe even welcome to take your Power. Meditation can help to take that stance, because we learn, not always the same values, but only perceive.
What the research says? What Meditation brings?
There are countless studies that show that regular Meditation helps to reduce Stress, strengthens the immune system, the quality of sleep improves, the aging process slows down, the pain sensitivity is reduced and the overall attention has improved.
There are demonstrable physical changes?
Yes, we can measure that the level of the stress hormone Cortisol is reduced in meditators, and for example, we can see in the MRI that certain regions of the brain, such as the perception of the body or for control of anxiety, to change significantly. And in a positive way.
How does it work?
We can measure the results and understand a little bit of the biochemical processes behind it. However, purely mechanical explanations of attack, in my opinion, too short. It is primarily a change of consciousness. How this relates to the matter is not resolved last valid.
We go in the practice. How to get started? It is always the same: sit down and breathe.
So you can start. You can also go Hiking in the Are feeling and focuses it through his body, but the Sit is probably the most common attitude. And then you focus on his breathing. A and from. A and from. Where and how can I feel him? This goes on for a long time, usually quite well, the mind will wander. And now it’s about always coming back to the breath, to focus the attention.
You should think when you Meditate on nothing.
This is a large and widespread misunderstanding. To want to think of anything is nonsense.
Why?
Because that is impossible and the attempt frustrated. We incessantly produce thoughts.
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True. I try in my Meditation, always thinking: Now, don’t think of something. And then I noticed, that is a thought.
Just. It is about the thoughts of allowing the Thinking to perceive consciously, to let the mind then pass. To give them no great attention to it and not to lose the contact to the body. There is a beautiful metaphor: Let the cows to the big pasture.
Is that supposed to tell us something?
Do you imagine that you are sitting on a large pasture. And the thoughts are the cows. The are there, and you let them just be. Do not, I would suggest you to be restless. Just let her run around. Eventually you move on, away from your field of view.
There is an ideal time of the day to meditate?
The ideal time is the one that allows me to make it regularly every day. Because the regularity is Central. For many, this is the early Morning. But this is not a Must. Some meditate, when you come home from work or during the lunch break.
How long you have to meditate every day for it to work?
For many, the Central question. If you Kabat the around the world practised the eight-week MBSR course of the above-mentioned Jon-Tin power, then to meditate at least half an hour every day, better 45 minutes. But, the many appears too long and does not have to be from my point of view, necessarily.
What MBSR is?
This is the acronym for “mindfulness based stress reduction”. You can translate this with “mindfulness-based stress reduction”. Kabat-Zinn was in the 70s, the First, of Meditation in the clinical context without the need for Buddhist references. With great success.
The acronym MBSR is a kind of seal of quality in connection with Meditation?
You can see it that way. Of course, the Kabat-Zinn has developed, is an absolute classic. It is by far the best researched meditation technique in the world. Also my App is related very much to his insights and methods. Not only that, but to a large extent. Anyone who is interested in Meditation and are not familiar with a MBSR course nothing wrong. But, as I said, you have to get here on time.
I’ve done this course and found it great, but the 30 to 45 minutes a day I didn’t get to take home and just hung out. The others will be similar. One more time: How long you have to meditate at least to feel a sustainable effect?
You have to explain here, perhaps, that Jon Kabat-Zinn has developed his method for the treatment of pain patients. Desperate people with a high suffering pressure and a great willingness to try things out. Since the expense was high time sure necessary. But that is not the normal case. Most people are looking for something to better yourself and the life to come. And there’s ten minutes of Meditation a day is already something.
And the act?
Yes, this has been confirmed by studies. Two units per ten or twelve minutes of the day in the morning and in the evening are, from my point of view, a good place to start. But one thing is clear: The longer we meditate, the larger and more sustainable the effect. But one should not be intimidated by the 45 minutes or Meditate in conducting. The regularity is more important than the duration.
And after how many weeks will I feel results?
Some can feel after a few days. That’s nice, but I advise patience. Stay tuned and don’t after a week give up because the attitude to the world is still the same. Eight weeks you have to keep going through with it, to feel a sustainable change.
There are actually the right meditation clothing? Do I have to wear sack-like garments?
Nah, sack-like, is not necessary. Comfortable clothing in which you feel comfortable, is a good one. But you can also meditate in a much too tight pants. Then you can learn how to manage pain. But that’s for the Advanced.
Pain is a good keyword. Apart from the cost, and my main problem is the right posture when Meditating. If I lie, I fall asleep, and when I sit cross-legged, sleep my legs. Serenity feels different.
I recommend an attitude that I relaxed and awake can be. The cutter seat is not absolutely necessary. You can just sit upright on a chair.
But also in this Position, tingles, and itches it at some point. How do I deal with this?
Not to exaggerate. We try when we Meditate, Yes, a constant, to cultivate benevolent and accepting awareness. So I can if it itches and tingles, just say interested, that is taking place now and just so.
And then?
Then I can say to myself: “But what happens if I am now more quiet and just accept? I will try it just once.” That’s exactly why it’s not about the Meditation: to deal with any unpleasant feeling immediately avoid. What do you mean, but to torture for a half an hour with an uncomfortable posture. Sometime is it is also, of course, good times with the Accept. You don’t start as a Buddhist master.
I don’t fight when you Meditate only with an uncomfortable position, and Intrusive thoughts. There are also feelings often come up. And not always pleasant. How do I deal with this? Also ignore?
In this point, I’m a bit of a different opinion than some of the meditation teacher. The sentences “I sit here and have thoughts. But I am not my thoughts” – which are correct. But the phrase “Let the feelings just go by” appears to me to be problematic. I think it’s necessary to feel emotions such as fear or sadness and you are not as unimportant to dismiss. Because my consciousness is high, the wants to tell me something is coming, something from the Depths. And since I can listen and better “hinspüren” to me to deal with. Each Emotion is a piece of Information. And I can go, instead of pushing away, with a loving attitude.
And what do I do then, to the loving greeting of the unpleasant feeling?
A good way is first, to explore the feelings in the body. In my mind I caught up in them would too often. So, feel, allow, and say: It is so good to me. Again, that is okay. Tomorrow might be better. The convulsive defense against unpleasant feelings is often a crucial factor for the maintenance of anxiety and Depression.
How have you come to Meditate?
Twelve years ago, I was struck a bit low. It was Winter, I was in the middle of the Diplom degree course in psychology, and a little stressed. At some point, I surfed the Internet and came across a lecture by the Buddhist monk and scientist Matthieu Ricard, about his meditation experiences. The spoke to me, and I looked quickly the first course here in Berlin. That’s how it started. And at some point, I was so thrilled that I devoted my studies and my later scientific work entirely to this topic.
The meditation App BALLOON
by and with Boris Bornemann a constantly growing number of guided Audio meditations for beginners and Advanced. It is marketed by a subsidiary of the media house Gruner and year in which the star appears. Cost: 11,90 Euro per month. Annual Subscription: 79,90 Euro
Are You A Buddhist?
No, I’m not located religious. Much of the Buddhism is pleasant to me, but I’m happy to sit outside that’s been added to the framework. So it remains open.
Now you are a teacher.
Yes, I’m trying, what I learned and researched to have a well-founded, in my classes, and my App “Balloon” scientifically, but without the religious references to pass on. My desire is that the people, the conditions, in order to be happy, discover yourself and then promote it.
All of this is, in fact, already in us?
Yes, it is a paradox. We have all played as children, often in a kind of relaxed concentration and the world around us forgotten. That is also mindfulness. As adults, we have forgotten the most. What we all desire, and, so to speak, “restore” want to be, namely, consciousness and awareness – that is actually already there. It was and still is in the us. But we need Exercises to connect us again. And I teach in my courses.
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