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Kapitel 3

Open Thinking

Vornamen verbinde ich meistens mit besonderen Eigenschaften: Anna ist mir sympathisch, Wolfgang begegne ich mit Respekt und Marlene kann ich einfach nicht riechen. Geht es Dir auch so? Ist Stephan sportlich, weil er groß und schlank ist? Ist Marianne eine Streberin, weil sie klein ist und eine Brille trägt? Haben wir damit recht? Stecken wir Menschen nicht in Schubladen und reduzieren sie auf ihr Äußeres?

Es ist einen Versuch wert, offen auf Menschen
und Dinge zuzugehen, zuzuhören und anzunehmen,
was und wie wir sind.

 

Wir haben Angst, sind traurig, unsicher und wütend und haben Schuldgefühle. Wir sind auch verliebt, freudig, lustig, mutig und haben Spaß.
Bei den folgenden Übungen kannst Du herausfinden was Du mit den Worten Angst, Wut, Traurigkeit, Liebe oder Freude ausdrücken möchtest. Ist es wirklich Angst oder vielleicht doch eher Sorge, Schrecken oder Unwohlsein? Versuche Deine Empfindungen und Gedanken achtsam auszudrücken und schreib sie auf.

Most of the things we worry about never actually happen, but that doesn’t stop us from worrying. On the first day of school we might be a little nervous, for example, wondering what the other students will think of us. It’s amazing to which extent we can free ourselves from the habit of worrying about things all the time. By giving our thoughts a little more space we can stop the hamster from going around in the wheel. By taking a couple of breaths we can put a little distance between us and our worries, so that they don’t rule our lives.

Try This!

Before an exam you might catch yourself thinking: «I’m not good enough.» Label that thought simply as a worry.

Mindful Thinking . . . . . . . . . . . . The thought happens . . . . . . . . . . . . Notice the thought and your reaction to it . . . . . . . . . . . . What would a . . . . . . . . . . . . good friend . . . . . . . . . . . . say about your worry? . . . . . . . . . . . .

Try this!

THOUGHTS ARE THOUGHTS NO MORE AND NO LESS

(M)ein Gedanke

Send goodness into the world and goodness comes back What goes around, comes around

Mindfulness practice is about learning / the awareness that your thoughts are thoughts and not black and white «truths». The same is true for our emotions.

Whether it is fear, anger, impatience or rage, when we register emotions in the spirit of mindfulness and recognize them for what they are, we open up new ways of being / a new relationship to our emotions – a new freedom.

Don’t always believe everything you think!

What do we mean by …

Draw your own connections!

What would change in your everyday life if you expressed your feelings precisely?

Feel free to add your own words!

fear

panic
nervousness
anxiety
tension
uneasiness
terror
apprehension

shame

guilt
regret
humiliation
embarrassment
low self-esteem

rage

envy
anger
fury
grumpiness
resentment
frustration
irritation

sadness

despair
anguish
hopelessness
grief
alienation
loneliness
misery

confusion

unknown
foggy
chaotic
bewildered
unsure

joy

fun
eagerness
optimism
enthusiasm
pleasure cheerfulness
riding on cloud 9
contentment

CH3-sml

A human being is a part of the whole called by us «the Universe», a part limited in time and space. He experiences himself, his thoughts and feelings, as something separated from the rest – a kind of optical delusion of his consciousness. This delusion is a kind of prison for us, restricting us to our personal desires and to affection for a few persons nearest to us. Our task must be to free ourselves from this prison by widening the circle of understanding and compassion to embrace all living creatures and the whole of nature in its beauty.

Albert Einstein

Recipe

Chase the fears away
And the fear of fears
For these few years
It may all be enough
The bread in the box
And the suit in the closet

Don’t call it «mine»
It’s all just borrowed
Live on borrowed time and see
How little you need
Make yourself at home
And keep your suitcase ready

It’s true what they say:
Whatever will be, will be
Don’t walk towards sorrow
And when it’s there
Look silently into its eyes
It’s as temporary as happiness

Expect nothing
And anxiously protect your secret
Even your brother will betray you
When it’s down to «you or him»
Take your own shadow
As a traveling companion

Sweep your room well
And exchange greetings
with your neighbor
Serenely mend the fence
And the bell by the gate
Keep that wound inside you awake
Under the roof in the here and now

Tear up your plans. Be wise
And stick to miracles
They have long been laid out In the great plan
Chase the fears away
And the fear of fears

Mascha Kaléko

Verein für Achtsamkeit in Osterloh e.V.

Nimm Teil an unseren Kursen ``Learning by doing``