MBSR online, eine Bereicherung trotz social distancing

Auf Grund des zweiten Lockdowns, musste der MBSR-Kurs im November online gehalten werden. Sechs Teilnehmerinnen plus mich, als Trainerin fanden uns im Zoom-Meditationsraum für den ersten Kursabend ein. Ohne Anfahrtsweg, ohne Zeitdruck, ohne Befürchtungen sich zu verspäten oder den Kursraum nicht zu finden. Nach anfänglichen technischen hoppalas, saßen wir uns gegenüber in einem gemeinsamen Raum, erstaunt wie einfach, die digitale Welt uns so schnell zusammengeführt hat. Jede Teilnehmerin hatte sich auf ihrem vertrauten Platz zuhause gemütlich eingerichtet, die Yoga-Matte und die Kurs-Unterlagen lagen im Griffweite. Eine angenehme Erfahrung dort Neues zu lernen und zu üben, wo täglich weiter praktiziert wird.

Unterstützt wurde das Training durch Power Point Folien, die eigens für jeden Abend entworfen wurden. Yoga fand „live“ statt. Dazu wurde der Laptop einfach auf dem Boden gestellt und so geneigt, dass der ganze Körper sichtbar war. Die Anleitungen wurden genauso, wie während eines Face-to-Face Workshops beibehalten. Geh-Meditationen wurden geübt, sowie Kommunikationsübungen mit Fokus auf die Körperhaltung und Dyaden in Zweier-Gruppen in Break-Out Räumen rundeten den Kurs ab.

Es wurde den Teilnehmerinnen viel Zeit und Raum zum Austausch gegeben über ihre Erfahrungen mit den einzelnen Übungen, sowie mit den Impuls-Themen und Fragestellungen zu sprechen, die die Grundlagen des MBSR-Kurses bilden. Trotz körperlicher Distanz war es möglich, jede Einzelne Teilnehmerin vollkommen einzubeziehen und ihr das Gefühl zu geben, das kein Raum uns trennt. Wir haben gemeinsam gelacht, geübt, uns verbunden gefühlt, unsere Erfahrungen offen geteilt ob gut oder schlecht und uns auf jeden neuen Kursabend gefreut.

Der Kurs im online Modus hatte zahlreiche Vorteile für uns alle, vor allem, dass wir nirgends hinfahren mussten. Die Weiterbildung wurde ins Haus geliefert.

Obwohl der persönliche Kontakt von unschätzbarem Wert und schwer ersetzbar ist, war es eine bereichernde Erfahrung für mich als Kursleiterin und für die Teilnehmerinnen MBSR im online-Modus zu absolvieren. Eine ausgezeichnete Alternative, insbesondere wenn ein Publikum aus verschiedenen Ländern angesprochen werden soll. In Zukunft bleibt das online Unterrichten ein fixer Bestandteil meines Angebots. Danke liebe Damen für diese Erfahrung!

 Ein-Wochenende-in-Stille

A weekend in silence - impressions, inspirations and insights

Last weekend I had the first opportunity to lead two "silent full-day retreats" in a row. The "day in silence retreat" supports participants in the Mindfulness-Based Stress Reduction Program (MBSR for short) to strengthen and deepen the experience of mindfulness and is an essential part of the eight-weeks.

Silence is officially rung in at the start and broken at the end of the day, when participants initially are only permitted to whisper. The experience in a group-setting is deeply connecting and is experienced as being extremely enriching, especially for participants who are used to silence, as they live alone.

During the retreat, sitting meditations focusing attention on the breath, body awareness, hearing (to sharpen sensory perception), recognition of the process of thought-flow or immersion in open awareness, alternate with walking meditations, mindful movement in standing, lying or sitting and with a body scan. Other types of meditation are also practiced, such as a lake or mountain meditation and a practice for compassion or loving kindness, also called Metta.

The lake and mountain meditations, which are my favorites, are metaphors used to connect us with the inherent properties of nature, such as stability, grounding, imperturbability, flexibility, and inner strength. Characteristics that allow us to imbibe inner stability and stay equanimous in challenging times. "Awaken the mountain within you!"

An important part of the day retreat is the practice of mindful eating. We are so used to taking our meals in standing, at haste, and usually in the company of family, colleagues, or friends, accompanied by talk, chatter and a lack of concentration. The perception of what we are eating and ingesting fades into the background. The only aspect that prevails is the intensity of taste. Eating in silence, sharpens all our senses, allowing us to experience the entire process of food preparation, of cooking, of arranging the meal on a plate, of setting the table, and of eating in its totality. Suddenly we become aware of hitherto unexperienced visual, tactical, odor and taste stimuli. According to scientific studies, food is digested better and more completely during a mindful meal. How about a try?

Inspiring stories and poems as well as short lectures on elements of the program complete the agenda.

The gentle introduction of speaking, after six hours in silence allows a further contemplation of the day, of insights revealed, effects of meditations and exercises, inspirations from texts read. The silent retreat motivates participants to consciously continue this path of mindfulness even after the end of the MBSR course.

"A Beautiful Day"......

"I feel in tune with myself".......

"Time has passed in no time, are we already at the end of the retreat?"

"I could remain silent forever".......

"I want to be deliberately silent once a week!"

"All my senses and taste-buds were completely open during the meal. What an explosion!"

"I was initially a little bit wary of today, but from moment to moment the feeling disappeared......"

The fluid transition of formal meditation practice into informal practice made us open, curious, and fully present for any experience, without categorizing it as pleasant, unpleasant, or neutral. The cultivation of mindful awareness, as way of being, is more necessary than ever, especially in these times of unpredictable, disruptive crisis.

In the words of the Master Thich Nhat Hanh:

"Silence is essential.
We need silence,
just as much as we need air,
just as much as plants need light.
If our minds are crowded with words and thoughts,
there is no space for us."

 Ein-Wochenende-in-Stille

Ein Wochenende in Stille – Eindrücke, Impressionen, Inspirationen

Vergangenes Wochenende hatte ich die erstmalige Gelegenheit zwei „Tage der Stille“ hintereinander anzuleiten. Der „Tag der Stille“ unterstützt die Teilnehmer*innen beim Mindfulness-Based Stress Reduction Programm (kurz MBSR genannt) die Anwendung von Achtsamkeit zu stärken und vertiefen und ist ein wesentlicher Teil des acht-Wochen Seminars.

Der Beginn der „Stille“ wird offiziell nach Start eingeläutet und am Ende der sieben Stunden nach einer Auflösung im Flüsterton ausgeläutet. Obwohl alleinlebende Teilnehmer*innen berichten, dass sie gewohnt sind zu schweigen, ist die Erfahrung in der Gemeinschaft etwas tief Verbindendes und wird als sehr bereichernd erlebt.

Meditationen im Sitzen mit unterschiedlichen Schwerpunkten, wie die Aufmerksamkeit auf dem Atem, das Körper-Gewahrsein, das Hören (um die Sinneswahrnehmung deutlich zu schärfen), die Erkennung vom Prozess des Denkens oder das Eintauchen in das offene Gewahrsein, wechseln sich mit Geh-Meditationen, achtsame Bewegungen im Stehen, Liegen oder Sitzen und mit dem Bodyscan ab. Auch andere Meditationsarten werden gemeinsam geübt, wie die See- oder Bergmeditation und Liebende-Güte, auch Metta genannt.

Meditationen wie der “Berg” und der “See”, die zu meinen Lieblingsmeditationen gehören sind Metaphern, die verwendet werden, um mit ihren Eigenschaften zu verbinden, wie Erdung, Stabilität, Unerschütterlichkeit, Gelassenheit, Flexibilität und innere Stärke. Aspekte, die uns in herausfordernden Situationen Stabilität verleihen.

Eine wichtige Komponente des „Tages der Stille“ ist das Essen im Schweigen. Wir sind so gewohnt in Gesellschaft unsere Mahlzeiten einzunehmen, begleitet vom Reden, Geschwätz, Hast und Unkonzentriertheit. Die Wahrnehmung dessen, was wir einnehmen, tritt in den Hintergrund. Maßgebend ist der Geschmack. Die Stille erlaubt ein Schärfen aller Sinne, die ein Erleben des Prozesses der Zubereitung, des Auflegens auf den Teller, des Decken des Tisches, der Hingebung zu allen Facetten der visuellen, taktischen, geruchs- und geschmacklichen Reize sowie des Genießen jedes Bissens ermöglicht. Laut wissenschaftlichen Studien wird das Essen beim achtsamen Essen besser und vollständiger verdaut. Probieren Sie es einmal aus?

Inspirierende Geschichten und Gedichte sowie kurze Impulse zur Stille oder zu Themen des Programms runden das Programm ab.

Das sanfte Einleiten der Wortfindung, nach sechs Stunden Schweigen erlaubt eine nochmalige Kontemplation des Tages, erlangte Einsichten, Revue passieren der einzelnen Übungen, Inspirationen und Motivatoren diesen Weg der Achtsamkeit bewusst auch nach Ablauf des MBSR-Kurses fortzusetzen.

„Ein wunderschöner Tag“……

“Ich fühle mich im Einklang mit mir Selbst“…….

„Die Zeit ist im Nu vergangen, sind wir schon am Ende?“

„Ich könnte noch weiter schweigen“…….

„Ich möchte ab nächste Woche, einen Tag in der Woche bewusst schweigen!“

„Alle Geschmacks- und Sinnesempfindungen waren beim Essen völlig präsent. Was für eine Explosion!“

„Ich hatte etwas Angst vor diesem Tag in Stille, aber von Moment zu Moment ist das Gefühl verflogen……“

Der fließende Übergang der formalen Meditationspraxis in die informelle Praxis, erlaubte es uns offen, neugierig und präsent für jede Erfahrung zu sein, ohne sie als angenehm, unangenehm oder neutral zu bewerten. Die Kultivierung des achtsamen Gewahrseins, als Haltung fürs Leben, notwendiger als jemals zuvor, in diesen Zeiten der disruptiven Krise.

In den Worten des weisen Meisters Thich Nhat Hanh:

„Stille ist unentbehrlich.
Wir brauchen die Stille,
so wie wir Luft brauchen,
genauso wie Pflanzen das Licht brauchen.
Wenn unser Geist vollgestopft ist,
mit Worten und Gedanken,
ist für uns Selbst kein Platz mehr“

 midnfulness-on-science

Achtsamkeit im Banken- und Finanzwesen – eine wissenschaftliche Master These zu den Rahmenbedingungen

Gestern am 9.9.2020 durfte ich der “live” Defensio von Sonja Rischer, Studierende des HLG Achtsamkeit in der Bildung, Beratung und Gesundheit beisitzen. Sonja hat die Masterarbeit über Achtsamkeit im Finanzsektor, zu den „Rahmenbedingungen zur Einführung von Achtsamkeit als Grundwert in der Unternehmenskultur von Finanzunternehmen“ mit Engagement und Bravour verteidigt. Als Betreuende und Vortragende im Master-Lehrgang der kph Wien/Krems, lebt die Hoffnung auf, dass dieses dem Zeitgeist und der Zukunft entsprechende Thema, durch wissenschaftliche Arbeiten dieser Art mehr Ansehen bekommt und zum Mainstream wird, so wie im Angelsächsischem Raum, wo Achtsamkeit in zahlreichen Bereichen etabliert ist. Vielleicht verhilft die Einführung einer Kultur der Achtsamkeit eine immer öfter vom Vertrauensverlust gebeutelten Bankenwelt zu einem Paradigmenwechsel? Herzlichen Glückwunsch Sonja Rischer zum Master!

 midnfulness-on-science

Mindfulness in Banking and Finance – a Master thesis on the framework required

 

Yesterday, on September 9th, I had the honour of participating in a “in person” defence of a Master thesis at the University of applied sciences, kph Wien/Krems. Sonja Rischer, who has just concluded the postgraduate course in “Mindfulness in education, consulting and healthcare”, wrote her thesis on Mindfulness in the finance sector. Her topic was “The conditions required for the introduction of mindfulness as a fundamental value in the corporate culture of financial companies”. As a supervisor and lecturer in the master’s course since 2018, it is inspiring to observe how scientific research studies of this kind, can enable Mindfulness to establish its mainstream standing in various areas. Perhaps the introduction of a culture of mindfulness could help the banking world to regain trustworthiness, something that occasionally gets undermined? Congratulations Sonja Rischer for her well-deserved Master of Science!

Master Thesis Presentation

ORF_Interview062020

Mindfulness training - the universe within a raisin

Is it possible that the careful observation and investigation of a raisin succeeds in relaxing the mind and reducing our inner pressure? Healthcare experts worldwide would agree and recommend this form of Mindfulness meditation as an anti-stress agent. According to Mindfulness-Coach Martina Esberger-Chowdhury, "Many top managers meditate daily, in order to deal more effectively with their daily life and with periods of crisis". Cedomira Schlapper has put together Mindfulness-exercises for the stress-relief series on "Heimat Fremde Heimat":

ORF_Interview062020

Achtsamkeitstraining – Das Universum in einer Rosine

Kann das genaue Betrachten und Erforschen einer Rosine den Geist entspannen und den inneren Druck in uns reduzieren? Ja, sagen Gesundheitsfachleute weltweit und empfehlen diese Art der Achtsamkeits-Meditation (engl. Mindfulness) als Anti-Stress-Mittel. „Die Top-Manager/innen der Welt meditieren täglich, um mit dem Alltag und Krisen besser umgehen zu können“, erzählt Mindfulness-Coachin Martina Esberger-Chowdhury. Für die „Heimat Fremde Heimat“-Entspannungsserie hat Čedomira Schlapper Tipps für Achtsamkeits-Übungen zum Nachmachen eingeholt.

Meine-Gedanken-zur-COVID-19-Pandemie

My thoughts on the COVID-19 pandemic - a wake-up call?

The Covid-19 crisis also left its mark on my life and highlighted the extent of the disruption of our times. Commitments and cancellations flew around like dominoes in slow motion. Starting with the postponement of a global meeting of Potential Project in Delhi with Tibetan Master Mingyur Rinpoche, to the cancellation of the audience with SH the Dalai-Lama, in Dharamshala. The weeks leading up to the final shutdown brought out a high-water mark of emotions in me, despite all the serenity - joy at the overwhelming interest in mindfulness in Mumbai, disappointment after the lightning end of my India sojourn. An experiential exercise in the Buddhist construct of impermanence.

Unforeseen events have rushed into our lives at full speed, making us aware that impermanence is a constant companion. Faced with facts that cannot be changed, we face completely new challenges with unclear endings. Like sailing into a dense wall of fog on the high seas without a compass. To make the best of an unchangeable fact, we must practice radical acceptance without being thrown into permanent turmoil by our emotions and the resulting carousel of thoughts in our mind.

This pandemic, which is also ephemeral, leaves deep scars on the planet and in each one of us. The word "virus" comes from the Latin "virus" which means poison. Upon entering the body, the virus transforms a living cell into a mini factory to reproduce itself. This results in "poisoning" of the host organism. Depending on the immune defense, the host organism reacts.

In the outside world, this tiny strand of RNA, has caused devastating health and economic consequences that have been and continue to be marked by illness, death, isolation, job loss, school closures, home offices, loneliness, anxiety and depression. In parts of our planet, the effects of the lockdown were accompanied by hunger, housing loss, mass migration, and despair
precisely where day laborers and precarious work are a reality.

On the other hand, the shutdown gave us the chance to think about our priorities and life design and to perceive relationships in our personal environment more deeply. The chance to reflect on the destruction of our earth, climate disasters, social injustice, extinction of living beings, etc. and to understand our role in it. Outside the disruption, inside the unique opportunity to turn within ourselves, in the pause, the infinite silence in
ourselves, to recognize.

For some of us, the pandemic, global gridlock and shutdown acted as a wake-up call, despite suffering and the restrictions on personal freedom and mobility.

A wake-up call to take a fresh look at our relationship with ourselves and our immediate surroundings.

A wake-up call to live more slowly and consciously, with wisdom and compassion.

A wake-up call to recognize, feel and positively change our connectedness to all people and living beings.

A wake-up call to accept our earth in all its vulnerability and to treat it sustainably and respectfully in the future.

A wake-up call to recognize this brutal standstill as a warning sign of nature and to take advantage of the unimagined opportunities, in the reorientation and phase of reshaping the social and economic fabric of our planet, instead of a return to "business as usual". To even more consumption and destruction.

A wake-up call to connect with the innermost of our selves and unleash potentials for growth without greed, envy, covetousness, lies, egoisms and self-importance.

To reshape our future, we need to be present here and now and let go of the baggage of the past. All that we have learned from our good experiences and mistakes serves as the basis for re-thinking a better, more just, more inclusive world. A world without the massive divides, between rich and poor, white or other-colored (for the most part), female or
male, young or old, sick or healthy. Without the resentment, anger, guilt and pain of history. If we open ourselves, in our minds, in our hearts and with our wills, to what wants to emerge, it is possible to create a common sustainable, more just world, an oasis of aliveness that we owe to our planet and to our children and our children's children.

For in the words of Kahlil Gibran, the esteemed Lebanese-American poet from "the River and the Fear":

"It is said that before entering the sea, a river trembles with fear.

He looks back on the path he has traveled, from the tops of the mountains, the long winding path through forests and villages. And in front of him he sees an ocean so wide that entering it means disappearing forever.

There is no other way.

The river cannot turn back.

No one can turn back.

To return is not possible in existence.

The river must take the risk of entering the ocean, because only then will the fear disappear, because there the river will realize - it's not about disappearing into the ocean, but becoming the ocean itself."

Online Meditation

Free ONLINE meditation evenings

Right now the cohesion, the connection with our inner self and the connection to each other is crucial to stay centered in our middle. So fears, worries, depressions, negative thoughts and emotions have no surface to attack to bring us out of the calm. Our lives are just decelerating, but nothing can be planned or predicted anymore. It is as if a tsunami has shaken up our world. Standstill is decreed. A call to pause, contemplate and be still? The earth seems to be healing.

Try to consciously take a deep breath every now and then, especially when you are overwhelmed by new information about the virus via the news or social media. Maybe you do without news for half a day. Step away from what's happening right now. It's amazing what a time-out from negative news can do.

If you feel the need to enter a space to ground yourself for a short time and temporarily park all your worries, you are invited to join the free ONLINE meditation evenings.

The ZOOM-Online platform for videoconferencing is used, with which I have already been working for several years. You need a computer with webcam and microphone (preinstalled by default). I-Pads and smartphones work as well.

Request access via our contact form

After logging in with the link for the first time, ZOOM will ask you to install the free program on your computer, iPad or smartphone. After that you can enter the online meditation room.

The following meditation evenings (German) are planned for the next weeks.

Monthly Grid Tile

January 2026

February
MO
TU
WE
TH
FR
SA
SU
29
30
31
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
1
Events for 1st January
No Events
Events for 2nd January
No Events
Events for 3rd January
No Events
Events for 4th January
No Events
Events for 5th January
No Events
Events for 6th January
No Events
Events for 7th January
No Events
Events for 8th January
No Events
Events for 9th January
No Events
Events for 10th January
No Events
Events for 11th January
No Events
Events for 12th January
No Events
Events for 13th January
No Events
Events for 14th January
No Events
Events for 15th January
No Events
Events for 16th January
No Events
Events for 17th January
No Events
Events for 18th January
No Events
Events for 19th January
No Events
Events for 20th January
No Events
Events for 21st January
No Events
Events for 22nd January
No Events
Events for 23rd January
No Events
Events for 24th January
No Events
Events for 25th January
No Events
Events for 26th January
No Events
Events for 27th January
No Events
Events for 28th January
No Events
Events for 29th January
No Events
Events for 30th January
No Events
Events for 31st January
No Events

In English, meditation evenings are held at the Global Community Hub every Sunday and Thursday. 30 minutes of guided meditation.

Sundays and Thursdays 21:00 to 21:30 (guided meditation only)

We will meditate together, sit in silence, read short stories or texts and then share our experiences with each other (whoever wants). The virtual room will open 5 minutes before the start and will remain open for conversation for 10 minutes afterwards.

I am very happy if you are there.

You can also join our Facebook GP join

I wish you and your family much strength and resilience for the coming weeks. Stay healthy. Stay confident, despite the difficult time. We support each other and are there for each other. In the sense of the big whole that connects us. In the sense of our planet.

Nipun and Martina Vienna Jan 2020

Nipun Mehta as guest at universities in Vienna

As part of his visit to Vienna, Nipun Mehta, founder of Service Space was a guest of two renowned universities. Nipun's keynote on "Cultivating Compassion Quotient" at the 9th Symposium "Pedagogy of Mindfulness" had as its focus, the introduction of kindness and compassion in schools and its impact. Organized by Karlheinz Valtl and his department at the "Center for Teacher Education", specialists inmindfulness in teacher education.

At the WU Executive Academy of the Vienna University of Economics and Business Administration, Nipun spoke on the topic of "Business & Kindness". A packed room listened spellbound as Nipun mentioned alternative forms of capital. Time, attention, compassion, nature, knowledge and culture are among the ways gratitude can be expressed. New meaning-inspiring ways. How about a culture of giving that leads to a culture of gratitude? With all the positive consequences. Thank you Christina Knopf from the WU Executive Academy and Prof. Michael Müller-Camen for their courage to bring this topic to WU.

Two inspiring events!