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Introduction to Mindfulness Practice
Nowadays it is often really challenging to feel present and therefore the concept of
mindfulness makes significant contributions to psychological well-being. The molecular
biologist Dr. Jon Kabat-Zinn defines it as a non-judgemental acceptance and investigation
of present experience, more specifically of body sensations, internal mental states, thoughts,
emotions, impulses and memories. Even though this technique has its roots in Buddhism, the Mindfulness-Based Stress
Reduction (MBSR) program is secular and has established itself as the basic and best-
researched mindfulness training. Developed by Kabat-Zinn at the University Hospital in
Worcester, Massachusetts, USA, the eight-week program laid the foundation for
several other therapeutic approaches, benefiting, among others,
people suffering from depression or addiction. Kabat-Zinn, Jon.
Full Catastrophe Living:
Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness.
Revised ed., Bantam Books, 2013.
mindfulness makes significant contributions to psychological well-being. The molecular
biologist Dr. Jon Kabat-Zinn defines it as a non-judgemental acceptance and investigation
of present experience, more specifically of body sensations, internal mental states, thoughts,
emotions, impulses and memories. Even though this technique has its roots in Buddhism, the Mindfulness-Based Stress
Reduction (MBSR) program is secular and has established itself as the basic and best-
researched mindfulness training. Developed by Kabat-Zinn at the University Hospital in
Worcester, Massachusetts, USA, the eight-week program laid the foundation for
several other therapeutic approaches, benefiting, among others,
people suffering from depression or addiction. Kabat-Zinn, Jon.
Full Catastrophe Living:
Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness.
Revised ed., Bantam Books, 2013.
The Influence of Time Perspectives on Life
Our perceptions and attitudes towards time influence not only our well-being, but
also our behaviour, decision-making and overall experience of life, as stated by psychologists
Zimbardo and Boyd. They distinguish six time perspectives from one another:
Focusing on negative memories and experiences from the past, the Past-Negative perspective is
often associated with feelings of regret, anger and sadness.The Past-Positive view emphasizes
nostalgic memories and positive aspects of the past, often linked to a sense of tradition and a
comforting connection to history. Characterized by a desire for fun and excitement,the Present-
Hedonistic mindset prioritizes pleasure and avoiding pain in the present moment.With a belief
that life is beyond one's control, the Present-Fatalistic perspective often leads to feelings of
resignation and helplessness,in a way that suggests fate is unchangeable.The Future-Oriented
perspective emphasizes planning for the future, setting goals and working towards long-term
rewards, with individuals often being disciplined and motivated to achieve their dreams.
Rooted in spiritual or religious beliefs, the Transcendental-Future view looks beyond the
current life to consider how present actions shape one's fate in the afterlife.
To discover your scores in the different time perspectives, you can take the
Zimbardo Time Perspective Inventory (ZTPI). Zimbardo, Philip, and Boyd, John.
The Time Paradox:
The New Psychology of Time That Will Change Your Life.
Atria Books, 2009.
also our behaviour, decision-making and overall experience of life, as stated by psychologists
Zimbardo and Boyd. They distinguish six time perspectives from one another:
Focusing on negative memories and experiences from the past, the Past-Negative perspective is
often associated with feelings of regret, anger and sadness.The Past-Positive view emphasizes
nostalgic memories and positive aspects of the past, often linked to a sense of tradition and a
comforting connection to history. Characterized by a desire for fun and excitement,the Present-
Hedonistic mindset prioritizes pleasure and avoiding pain in the present moment.With a belief
that life is beyond one's control, the Present-Fatalistic perspective often leads to feelings of
resignation and helplessness,in a way that suggests fate is unchangeable.The Future-Oriented
perspective emphasizes planning for the future, setting goals and working towards long-term
rewards, with individuals often being disciplined and motivated to achieve their dreams.
Rooted in spiritual or religious beliefs, the Transcendental-Future view looks beyond the
current life to consider how present actions shape one's fate in the afterlife.
To discover your scores in the different time perspectives, you can take the
Zimbardo Time Perspective Inventory (ZTPI). Zimbardo, Philip, and Boyd, John.
The Time Paradox:
The New Psychology of Time That Will Change Your Life.
Atria Books, 2009.
The Benefits of Mindfulness for Well-Being
Mindfulness is defined by psychologists Brown and Ryan as the practice of paying attention to
the present moment in a non-judgemental and accepting way. It involves an active engagement
with the present rather than being preoccupied with the past or future.
The authors develop the Mindful Attention Awareness Scale (MAAS), a tool used to measure
an individual's level of mindful attention and awareness, and validate it through multiple
studies. They demonstrate that individuals with higher mindfulness scores report greater
life satisfaction, higher self-esteem and lower levels of depression and anxiety. Brown and Ryan highlight the importance of mindfulness in strengthening
autonomy, the ability to make decisions aligned with one's values rather than
reacting impulsively. Their research shows that mindfulness is connected to more
self-determined behavior, emotional stability and better emotional regulation.
They also use the Experience Sampling Method (ESM), showing that mindful individuals
experience more consistent positive emotions and less emotional reactivity to stress. Furthermore, the authors explore the connection between mindfulness and
physical health. One of their studies, involving an immune response test, finds
that individuals with higher mindfulness have stronger immune responses, suggesting
that mindfulness may also benefit physical health. Brown, Kirk Warren, and Ryan, Richard M.
The Benefits of Being Present:
Mindfulness and Its Role in Psychological Well-Being.
Journal of Personality and Social Psychology, vol. 84, no. 4, 2003.
the present moment in a non-judgemental and accepting way. It involves an active engagement
with the present rather than being preoccupied with the past or future.
The authors develop the Mindful Attention Awareness Scale (MAAS), a tool used to measure
an individual's level of mindful attention and awareness, and validate it through multiple
studies. They demonstrate that individuals with higher mindfulness scores report greater
life satisfaction, higher self-esteem and lower levels of depression and anxiety. Brown and Ryan highlight the importance of mindfulness in strengthening
autonomy, the ability to make decisions aligned with one's values rather than
reacting impulsively. Their research shows that mindfulness is connected to more
self-determined behavior, emotional stability and better emotional regulation.
They also use the Experience Sampling Method (ESM), showing that mindful individuals
experience more consistent positive emotions and less emotional reactivity to stress. Furthermore, the authors explore the connection between mindfulness and
physical health. One of their studies, involving an immune response test, finds
that individuals with higher mindfulness have stronger immune responses, suggesting
that mindfulness may also benefit physical health. Brown, Kirk Warren, and Ryan, Richard M.
The Benefits of Being Present:
Mindfulness and Its Role in Psychological Well-Being.
Journal of Personality and Social Psychology, vol. 84, no. 4, 2003.
The Role of Time in Existence
For Heidegger, time is not simply an objective measure that acts
on humans from the outside, but it is inseparable from Dasein
(literally being there), which refers to the being of humans, who
are constantly engaged with the world, reflect on themselves and
contemplate time. Heidegger distinguishes between two forms of time: Ordinary,
measurable time (the “clock time”), and existential time, which
shapes human life. Existential time is not just about passing
moments but is connected to our awareness of mortality and the
future, of which we are defined and guided by. He speaks about the possibility of living an authentic
life, meaning accepting our finitude and living with mindfulness, not distracted by everyday concerns. In his book, Heidegger mentions the hidden and unclear side of time. In everyday life, we lose the
“true” perception of time as it is often overshadowed by the technical, functional handling of time
(tasks, schedules, etc.). People tend to treat time as something to be quantified, controlled and domi-
nated. Therefore, Heidegger calls for a return to experiencing time as something deeply connected
with our existence and consciousness. Regarding mindfulness, this means freeing ourselves from the
superficial perception of time and returning to a deeper, more authentic experience of the present.
It can be understood as a way of rediscovering true, existential time. Heidegger, Martin.
Sein und Zeit.
Niemeyer Verlag, 1927.
on humans from the outside, but it is inseparable from Dasein
(literally being there), which refers to the being of humans, who
are constantly engaged with the world, reflect on themselves and
contemplate time. Heidegger distinguishes between two forms of time: Ordinary,
measurable time (the “clock time”), and existential time, which
shapes human life. Existential time is not just about passing
moments but is connected to our awareness of mortality and the
future, of which we are defined and guided by. He speaks about the possibility of living an authentic
life, meaning accepting our finitude and living with mindfulness, not distracted by everyday concerns. In his book, Heidegger mentions the hidden and unclear side of time. In everyday life, we lose the
“true” perception of time as it is often overshadowed by the technical, functional handling of time
(tasks, schedules, etc.). People tend to treat time as something to be quantified, controlled and domi-
nated. Therefore, Heidegger calls for a return to experiencing time as something deeply connected
with our existence and consciousness. Regarding mindfulness, this means freeing ourselves from the
superficial perception of time and returning to a deeper, more authentic experience of the present.
It can be understood as a way of rediscovering true, existential time. Heidegger, Martin.
Sein und Zeit.
Niemeyer Verlag, 1927.
Social Acceleration and Its Impact on Personal Time Perception
Modern life is characterized by constant acceleration of time, a phenomenon observed
by sociologist and political scientist Hartmut Rosa. He divides it into three aspects that
influence one another: faster technology, social change and pace of life. Paradoxically, despite time-saving innovations, people are feeling increasingly rushed
and pressured, making the goal of implementing as many options as possible seem
progressively unattainable. People want to accomplish more in less time, which leads
to even more acceleration. Social acceleration and the modernity's focus on control
over life automatically result in alienation, which Rosa defines as loss of connection
with the world, others and oneself. According to the author, deceleration can be achieved again by creating a resonance.
Slowing down and strengthening meaningful connections with the world and one-
self help counteract the dehumanizing effects of constant acceleration, making it
easier to rediscover a sense of purpose and belonging. His solutions focus on shifting
priorities, requiring not only personal adjustments but also
structural transformations in politics, economics and culture.
It challenges the constant aim for growth and efficiency that
dominates modern capitalist societies. Rosa, Hartmut
Beschleunigung und Entfremdung.
Suhrkamp, 2013.
by sociologist and political scientist Hartmut Rosa. He divides it into three aspects that
influence one another: faster technology, social change and pace of life. Paradoxically, despite time-saving innovations, people are feeling increasingly rushed
and pressured, making the goal of implementing as many options as possible seem
progressively unattainable. People want to accomplish more in less time, which leads
to even more acceleration. Social acceleration and the modernity's focus on control
over life automatically result in alienation, which Rosa defines as loss of connection
with the world, others and oneself. According to the author, deceleration can be achieved again by creating a resonance.
Slowing down and strengthening meaningful connections with the world and one-
self help counteract the dehumanizing effects of constant acceleration, making it
easier to rediscover a sense of purpose and belonging. His solutions focus on shifting
priorities, requiring not only personal adjustments but also
structural transformations in politics, economics and culture.
It challenges the constant aim for growth and efficiency that
dominates modern capitalist societies. Rosa, Hartmut
Beschleunigung und Entfremdung.
Suhrkamp, 2013.
A Guide to Mindful Living
Becoming mindful can transform the way we experience the world, and in his book, Thich
Nhat Hanh provides guidance on how to integrate this practice into daily life. He empha-
sizes that mindfulness is about fully engaging with the present moment, even in everyday
tasks. By focusing on what we are doing, whether washing dishes or walking, we can turn
simple actions into meaningful experiences. Nhat Hanh also highlights mindful breathing as a tool to calm the mind. By taking deep,
conscious breaths, we reconnect our mind and body, helping to quiet distractions.
Additionally, he suggests dedicating one day a week to total mindfulness, focusing on
daily activities with full attention and relaxation, creating a peaceful, reflective experience. He stresses that mindfulness involves recognizing the interdependence of all things, seeing
how our mind, body and surroundings are connected. This awareness helps us break down
mental barriers and live with greater clarity. Practicing mindfulness differs from simple
resting or napping, as it requires being fully awake and alert while relaxing, rather than
escaping reality, and accepting our thoughts and emotions without judgement. Lastly, Nhat Hanh recommends meditation exercises, such as imagining oneself as a pebble
sinking into a peaceful river- bed or contemplating your birth and itsconnection
to death, to cultivate mindfulness and
overcome the fear of death. Nhat Hanh, Thich.
The Miracle of Mindfulness. The Classic Guide.
Vermilion, 2008.
Nhat Hanh provides guidance on how to integrate this practice into daily life. He empha-
sizes that mindfulness is about fully engaging with the present moment, even in everyday
tasks. By focusing on what we are doing, whether washing dishes or walking, we can turn
simple actions into meaningful experiences. Nhat Hanh also highlights mindful breathing as a tool to calm the mind. By taking deep,
conscious breaths, we reconnect our mind and body, helping to quiet distractions.
Additionally, he suggests dedicating one day a week to total mindfulness, focusing on
daily activities with full attention and relaxation, creating a peaceful, reflective experience. He stresses that mindfulness involves recognizing the interdependence of all things, seeing
how our mind, body and surroundings are connected. This awareness helps us break down
mental barriers and live with greater clarity. Practicing mindfulness differs from simple
resting or napping, as it requires being fully awake and alert while relaxing, rather than
escaping reality, and accepting our thoughts and emotions without judgement. Lastly, Nhat Hanh recommends meditation exercises, such as imagining oneself as a pebble
sinking into a peaceful river- bed or contemplating your birth and itsconnection
to death, to cultivate mindfulness and
overcome the fear of death. Nhat Hanh, Thich.
The Miracle of Mindfulness. The Classic Guide.
Vermilion, 2008.
The purpose of this project is to explore the balance between living in the
present and planning for the future, as in today's fast-paced world, it is easy
to feel disconnected from the moment. The website intends to connect
mindfulness with future-oriented actions through six different approaches:
psychological, neuroscientific, philosophical and sociological perspectives.
They are presented interactively, with a virtual room filled with symbolic
objects. Clicking on an object opens its corresponding text, offering a new
viewpoint on mindfulness and time. The project's aim is not just to share knowledge, but to inspire visitors to
reflect on their relationship with time and encourage them to a more
conscious and mindful way of living. This website was created by Linda Sophie Wolthaus and developed as part of the “From Grid to Groove. Woodstock - eine unkonventionelle
Wiederentdeckung” course at HAW Hamburg in the winter semester 2024/25. Special thanks to Prof. Heike Grebin and Amyra Radwan for the
guidance and support throughout the project. The website was built using HTML, CSS and JavaScript.
present and planning for the future, as in today's fast-paced world, it is easy
to feel disconnected from the moment. The website intends to connect
mindfulness with future-oriented actions through six different approaches:
psychological, neuroscientific, philosophical and sociological perspectives.
They are presented interactively, with a virtual room filled with symbolic
objects. Clicking on an object opens its corresponding text, offering a new
viewpoint on mindfulness and time. The project's aim is not just to share knowledge, but to inspire visitors to
reflect on their relationship with time and encourage them to a more
conscious and mindful way of living. This website was created by Linda Sophie Wolthaus and developed as part of the “From Grid to Groove. Woodstock - eine unkonventionelle
Wiederentdeckung” course at HAW Hamburg in the winter semester 2024/25. Special thanks to Prof. Heike Grebin and Amyra Radwan for the
guidance and support throughout the project. The website was built using HTML, CSS and JavaScript.