Mindfulness Meditation (20 min)

A Meditation for Living in the Present Moment

Present with Body, Mind & Feelings

Introductory Movie (2 min)


What is mindfulness?

Mindfulness is the ability to be aware of our thoughts and feelings without getting carried away by them, without labeling our thoughts and feelings as good or bad, right or wrong. Mindfulness is a mental state where we respond to anxiety with awareness about what is happening, instead of avoiding our feelings or simply reacting instinctively.

Practicing mindful awareness can help to regulate difficult or negative emotions. Research has shown that mindfulness can reduce fear, anxiety and depression.

Mindfulness enables us to focus on the present moment instead of worrying about the future or linger in the past. Mindfulness helps us to distance ourselves from our thoughts and feelings without judging them as good or bad.

Three dimensional mindfulness is about tuning into a situation not only from a cognitive perspective - thinking about and analyzing a situation - but also by sensing and feeling how we are emotionally involved and to access the "body-feel" of an issue.

Deep personal transformation can happen when we get involved and participate with our body, mind and feelings. Then our insights and knowledge about a certain issue can deepen and become a somatic understanding that can bring about real personal growth and transformation. 


Prepare yourself for this meditation

If you wish, you can also prepare yourself for this meditation. Write about the following questions in your notebook or diary.

  • According to your own understanding and experience, what does it mean to be present
  • What does „Masculine Presence“ mean?
  • How can "Being Present" create a more positive life experience?
  • What situations in your life would you like to experience more consciously and with more presence?
  • What can help remind you to live more in the present moment?


This meditation has 3 parts:

1. introduction 1 min,

2. guided meditation 10 min,

3. silence 7 min.

The meditation ends after 20 minutes with the sound of the meditation bell.







    After this meditation, keep a simple „Meditation Diary“ in which you can write down in a few words about your experience with this meditation. We recommend to continue practicing this meditation regularly for at least 3 weeks, observing the changes in your thinking and feeling.

Complete and continue