Mindfulness: Presence, Clarity and connection in everyday life

Mindfulness is much more than just a trend – it is an essential skill to maintain a clear head in our fast-paced, overstimulating world. But what does it really mean to be mindful? And how can mindfulness lead to more focus, calmness, and better decisions not only in personal life but also in a professional context?

Neurobiologist Jon Kabat-Zinn describes mindfulness as the ability to be consciously present in the moment – without judgment. This attitude allows for a clearer perception of oneself and one’s surroundings, breaking through the autopilot of daily life and creating space for new perspectives.

Whether in meditation, listening, conscious breathing, or even in a business environment – mindfulness can be practiced in many areas of life. Particularly in a council, it is evident how mindful listening allows for a new quality of connection and exchange.

What is Mindfulness?

Mindfulness is more than a technique for relaxation – it is a way of experiencing the world. It allows us to be fully present in the moment without drifting into cognitive judgments or automatic reactions. While our minds constantly jump between the past and the future, mindfulness helps us consciously perceive the present moment.

The term mindfulness has its origins in Buddhism and was transferred into a Western context by Jon Kabat-Zinn. His definition is:

“Mindfulness means being aware in a particular way: on purpose, in the present moment, and without judgment.”

But what does this really mean?

Mindfulness as Conscious Awareness

Our brains are bombarded with about 400 billion bits of information every second, but only a tiny fraction of that – about 2000 bits – reaches our consciousness. The way we filter this information is significantly determined by our experiences, beliefs, and automatic thought patterns. Thus, we often do not perceive the world as it truly is but rather as we interpret it based on our past experiences.

Mindfulness helps to consciously question these filters. It allows us to pause and ask ourselves: Do I really see things as they are – or as I have always seen them?

Why Is Mindfulness So Difficult?

Though mindfulness sounds so simple, it is often a challenge in practice. Our brain prefers familiar patterns as they require less energy. In addition, our minds are constantly chattering – evaluating, planning, analyzing, and rarely allowing us to find peace.

This inner restlessness is evolutionarily conditioned. Over millennia, our brains have learned to ensure our survival through constant foresight. However, in a world where we no longer need to fight for survival daily, this perpetual stream of thoughts often leads to stress, distraction, and a feeling of unease.

Mindfulness is, therefore, a conscious decision: The decision to accept the moment as it is – without reacting immediately, without falling back into old patterns, and without losing oneself in thoughts.

Why Do We Need Mindfulness?

Our everyday lives are characterized by distraction, haste, and constant overstimulation. News, emails, social media – our brains are consistently confronted with new information. Yet, as our minds jump from one task to another, we often lack the conscious perception of the moment. This is precisely where mindfulness comes into play.

The Restless Mind – Why We Are Rarely Present

Scientific studies show that our brains produce around 70,000 thoughts daily. A large portion of these revolves around the past or the future:

• “What should I have done differently?”
• “What do I still need to get done later?”
• “What if that goes wrong tomorrow?”

This constant preoccupation with time outside the present has a significant downside: It pulls us out of the present moment.

A Harvard study has shown that we spend an average of 50% of our time in a state of wandering thoughts. This means: half of our day, we are not truly present. Particularly interesting is the connection with our mood: People who often drift off in thought are, on average, unhappier than those who stay in the moment.

But what distracts us so much? The concept of the automat – that unconscious, impulsive thought processes – helps to understand why we lose ourselves so easily. Our minds swing between five basic thought patterns:

• We crave something desperately (craving)
• We want to avoid something desperately (aversion)
• We feel restless and worried (restlessness & worry)
• We are apathetic and sluggish (laziness & dullness)
• We doubt ourselves or the situation (doubt)

These five factors rob us of our mindfulness and keep us trapped in thought loops – often without us even noticing. Each person has an individual tendency: some tend to be more trapped in worry, while others struggle with apathy or doubt.

Which of these tendencies is yours?

Each of us has a personal preference – some people are more prone to doubt, while others lose themselves in anxious thoughts and avoid the present moment. Becoming aware of these patterns is the first step toward change.

The more we allow our minds to drift into these patterns, the further we detach from the present moment – and the more dissatisfied we become. Mindfulness helps us recognize these automatons and consciously pause before we get caught in thought loops.

Our brains are programmed to think in familiar patterns. They filter experiences through past encounters, creating a predictable reality. This is efficient, but it also leads us to often live in a kind of “autopilot mode.” In these moments, we are not truly present but merely following pre-determined thought patterns – internally predicting the future, just to maintain a sense of illusory control.

The Primate, the Automat, and the Diplomat – Who Controls Our Perception?

Our brains operate in three main modes, each fulfilling different functions:

The Primate – Reflexes and instincts

The oldest part of our brain is the reptilian brain. It ensures lightning-fast survival reactions: fight, flight, or freeze. When we perceive an immediate threat – whether it is a real danger or just a stressful situation in daily life – this part of the brain takes control immediately. We react instinctively without thinking.

The Automat – Habits and emotional patterns

The Automat resides in the limbic system, which is responsible for emotions, habits, and learned reactions. Everything we have learned over the years – from social rules to motor functions and thought patterns – is stored here. The Automat helps us perform tasks without needing to think consciously about them: riding a bike, driving a car, typing on a keyboard, or brushing our teeth in the morning occurs automatically.

However, our emotional reactions are also anchored here. The Automat ensures that we always respond the same way in certain situations – not because it was decided consciously but because we have “always done it this way.” This is where our unconscious thought patterns and biases arise.

The Diplomat – Conscious thinking and reflection

The prefrontal cortex, also known as the Diplomat, is the newest part of our brain. It is responsible for conscious thinking, reflection, concentration, and empathy. Only through the Diplomat are we able to weigh decisions, think about ourselves, and adopt new perspectives. However, the Diplomat is energy-hungry. While the Primate and the Automat work efficiently and resourcefully, conscious thinking consumes significant energy.

The Problem: The Diplomat Often Gets “Captured”

In a stressful daily routine, the Primate and the Automat often take over control. This means that while we can function, we are not truly perceiving:

• The Primate reacts to stress and uncertainty with reflexes: We fight, flee, or freeze – without consciously thinking.
• The Automat falls back on learned patterns, ensuring that we act according to habits – even when they are no longer helpful.
• The Diplomat is effectively held hostage. Its functions are “shut down” because our brains want to save energy.

This is exactly where mindfulness comes into play. It helps interrupt this cycle, consciously activate the Diplomat, and begin to perceive again rather than just reacting automatically. Often, our need for control arises from the illusion that we can create security through predictions and habitual patterns. However, what we can actually – and only to a certain extent – control is how we respond to things. By being mindful, we widen the space between stimulus and reaction. This enables us to sharpen our perception, act more clearly and focused, or consciously choose to do nothing.

How Mindfulness Changes Our Perception

Mindfulness enables us to consciously manage the filters of our perception. Without it, we run the risk of only seeing what confirms our old thought patterns. The first step is simply to observe – without immediately falling into an automatic response. By perceiving the space between stimulus and response, an opportunity arises to pause, think consciously, and perhaps ultimately act differently. Through mindful practice, we can:

• Recognize thoughts more clearly rather than being swept away by them.
• Perceive emotions without reacting immediately.
• Make better decisions because we act from a place of presence and reflection.

An Example:

Imagine you’re having a stressful day and respond irritably to a question from your colleague. Without mindfulness, you might not even consciously register that. However, through conscious awareness, you can recognize:

• “I’m stressed; this has nothing to do with him.”
• “I realize that my reaction was not appropriate.”
• “I can consciously choose to react differently.”

Mindful Awareness – Recognizing Automatic Patterns and Acting Consciously

A conscious moment of mindfulness allows us not to fall immediately into familiar patterns. Without this conscious awareness, we risk automatically responding to external stimuli – often driven by old thought patterns or emotions. But what happens when we realize that we are not only observers but often part of an unconscious game ourselves?

This is where the Drama Triangle comes into play. It describes how we often slip into one of three roles in difficult situations – victim, rescuer, or persecutor – and get caught in dynamic conflict patterns. Mindful awareness means becoming conscious of this role:

• Do I recognize when I slip into a victim, rescuer, or persecutor role?
• Am I able to take a meta perspective and see through the “game”?
• What emotions are active within me – and am I taking responsibility for them?

Instead of responding blindly to stimuli, mindfulness creates a pause between stimulus and reaction. As Viktor Frankl articulated:

“Between stimulus and response, there is a space. In that space lies our power to choose our response. In our response lies our growth and our freedom.”

This space allows us to decide more consciously: Am I trapped in the automatism of the Drama Triangle – or do I perceive my emotions, reflect on them, and act differently? Through this conscious interruption, we can take responsibility for our actions and create genuine connection – both with ourselves and with others.

Mindfulness as the Key to Genuine Connection

One of the most exciting findings in mindfulness research is that it not only improves our well-being but also the quality of our relationships. Those who are mindful can listen better, be more present, and build deeper connections.

This is particularly evident in formats like the Council, where listening, intentional speaking, and true presence are practiced. Through the conscious abstention from judgments and hasty reactions, a space is created where new perspectives can arise.

Thus, mindfulness helps us not only reduce stress and live more consciously but also see our fellow human beings more genuinely. It creates the foundation for appreciative communication and enables authentic encounters – both in private and in business contexts.

Mindfulness in Practice – How Do We Train Our Perception?

Mindfulness is not an abstract idea, but a skill that can be trained. Like a muscle, it requires regular practice to develop and strengthen. But how exactly does this work?

Mindfulness begins with the decision to be present – and to feel the body with all its senses.

The first step to mindfulness is the conscious decision to step out of the autopilot mode. This means regularly reminding oneself to actively perceive the present moment instead of merely passing through it.

Example:

Instead of mindlessly drinking your first cup of coffee or tea in the morning, you can consciously notice the taste, warmth, and aroma.

A simple thought you can repeat to yourself:

“I am here now. I notice what is happening in this moment”

Integrating Mindfulness into Daily Life – Simple Exercises with a Big Impact

Mindfulness doesn’t have to be complicated. There are numerous ways to incorporate it into daily life:

1.Mindful Breathing:

• Take a conscious pause several times a day and feel your breath.
• Inhale – feel the air flowing into your body.
• Exhale – notice how your muscles relax.

2. Mindful Listening:

• Really listen during your next conversation – without immediately formulating a response in your mind.
• Instead of interrupting, consciously ask: “Did I understand that correctly?”
• This form of listening is practiced in the Council, where mindful listening opens the space for deeper connection.

3. Mindful Walking:

• Feel your feet consciously on the ground while walking.
• Perceive your body in motion instead of thinking about the next task.

4. Mindful Eating:

• Take conscious time to eat, instead of checking emails or scrolling through your phone at the same time.
• Experience the taste, texture, and temperature of your food mindfully.

These small exercises help interrupt the inner automat and activate the diplomat – the part of our brain responsible for conscious perception, reflection, and genuine connection.

The Role of Silence – Why Pauses are So Important

Our minds are accustomed to being constantly busy. Silence often feels unfamiliar or uncomfortable to us, but it is essential for sharpening our perception.

• Those who regularly incorporate conscious moments of quiet into their daily routine give their brains the opportunity to recognize thoughts more clearly. In silence, truly important themes often reveal themselves – typically those that get lost in the noise of daily life.
• Mindfulness thus means not only to focus on the here and now but also to intentionally take time for silence – whether through meditation, conscious solitude, or mindful listening in a conversation.

Why Routines and Rituals Promote Mindfulness

Regular rituals help to integrate mindfulness not just at specific times but sustainably into everyday life.

• Morning rituals can assist in starting the day with clarity – whether through a mindful moment with a cup of tea or a few minutes of breathing exercises. 
• Rituals in companies create shared mindfulness spaces – for example, through regular meetings that begin with a moment of silence. 
• The Entrepreneur Council is an example of a structured ritual that consciously practices mindfulness in listening and speaking.

Mindfulness in Business – More than Just a Trend

Mindfulness also plays a crucial role in the business context. Companies that consciously promote a culture of presence and reflection benefit from greater clarity, better collaboration, and increased resilience to stress and change. But how exactly can mindfulness be integrated into the business daily routine?

Why Mindfulness is Crucial for Companies

In a time when multitasking, constant availability, and high performance demands are the norm, mindfulness is often underestimated. However, numerous studies show that conscious presence in the workplace not only increases well-being but also promotes productivity.

The Benefits of Mindful Corporate Leadership:

• Clearer Decisions: Those who act mindfully make more considered and conscious decisions rather than reacting impulsively.
• Better Communication: Mindful listening enhances the quality of meetings, client conversations, and internal collaboration.
• Higher Employee Satisfaction: Teams working in a culture of mindfulness feel less stressed and more valued.
• Fostering Creativity: When the mind calms down, it creates space for new ideas and innovative solutions.
• Sustainable Stress Management: By consciously perceiving and slowing down, stress reactions are reduced, and long-term overload is avoided.

Practical Ways to Integrate Mindfulness in Companies

There are many ways to incorporate mindfulness into daily work life – often without much effort.

1. Mindful Meetings:

• Consciously pause before each meeting to be present.
• Share a few seconds of silence together before conversations begin.
• Listen without interruption – inspired by the practice of the Council.

2. Focus Times without Distractions:

• Introduce “Quiet Hours” during which work is done consciously without interruptions.
• Reduce multitasking to enhance focus on a single task.

3. Rituals as an Integral Part of Corporate Culture:

• Fixed rituals for welcoming new employees or reflecting on projects.
• Farewell rituals help to consciously facilitate transitions. We can only let go of something once we can appreciate it. Shared rituals interrupt the flow of daily life and create a space to reflect on what we have learned.

4. Mindful Leadership:

• Leaders who embody mindfulness create a work environment characterized by respect, calm, and focus.
• Instead of merely focusing on results, the path to achieving them is more consciously shaped.

5. Entrepreneur Council as a Space for Mindful Reflection:

• Participants in the Entrepreneur Council experience mindful listening and non-judgmental exchange.
• Through a structured framework, an atmosphere is created where people feel seen and heard. This can foster a sense of encouragement and confidence – thus unleashing new energy and strength.

Conclusion: The Importance of Mindfulness

Mindfulness brings clarity, improves communication, and strengthens the connection to ourselves and others. It helps us act more consciously rather than automatically responding to external stimuli. Moreover, it creates space for new perspectives or, as Harvard puts it: “A wandering mind is an unhappy mind” – a wandering mind leads to dissatisfaction. Those who calm their minds create clarity – and enhance their well-being.

In the business context, a mindful attitude promotes better collaboration, reduces stress, and supports creative thinking. Whether through conscious rituals, focused meetings, or non-judgmental dialogue, as practiced in the Entrepreneur Council – mindfulness transforms how we deal with challenges.

Constantly reminding ourselves to return to the here and now means living and working more consciously. By perceiving what is happening without immediately valuing it, we open our eyes to new possibilities – in conversations, in our interactions, and in our daily actions.