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Movement and mindfulness

Exercises to try out

Dein Alltag als Übung

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Just try it out and get to know yourself better.

The simple exercises to try out provide reflection opportunities for self-reflection and self-determination. They enable you to step out of the habitual state of having to function for a short time and can support you in stressful times. Be your own object of observation!
We regularly expand our offer. It's worth a look!

Pause for thought

Writing morning pages
pdf, 3 mb · de
Writing things down is a special way of pausing.

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Mindful waiting
pdf, 4 mb · de
Use unpleasant waiting times for this little mindfulness exercise

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Noise meditation
pdf, 2 mb · de
Find a comfortable and quiet place close to nature.

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Sitting area
pdf, 4 mb · de
Sit down in a comfortable and quiet place close to nature.

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3 minutes of mindfulness
pdf, 4 mb · de
A few minutes are enough to give you a break from daily routine.

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Mindful showering
pdf, 3 mb · de
Take time for a little mindfulness here too.

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Mindful eating
pdf, 5 mb · de
Bring more mindfulness into your meal breaks with this exercise.

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Breath meditation
pdf, 8 mb · de
Fully concentrate on your breath.

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Bodyscan
pdf, 3 mb · de
Find a quiet place and relax.

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Appear self-confident

Power breathing
pdf, 8 mb · de
Influence your condition with conscious breathing..

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Power-Poses
pdf, 2 mb · de
Influence your emotional state

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Power breathing exercise
pdf, 3 mb · de
For stressful situations, excitement, stage fright, ...

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Take the initiative

Being offline
pdf, 3 mb · de
Your mobile phone use prevents you from seeing the world.

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The other hand
pdf, 4 mb · de
Destabilise patterns & be more tolerant of mistakes

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Simply do nothing
pdf, 4 mb · de
Don't put yourself under so much pressure

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Positives wahrnehmen

Photo walk
pdf, 6 mb · de
Use photography as a reflection of your reality.

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Barefoot walking
pdf, 4 mb · de
Give your feet a regular break in freedom.

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Gratitude journal
pdf, 4 mb · de
Learn to appreciate yourself and your surroundings more every day

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Positive beliefs
pdf, 5 mb · de
Realise how your thoughts affect you.

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Review of the week
pdf, 4 mb · de
After an exhausting week, reflect on all the events.

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Feedback — Feedback
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As we are continuously working on more breaks for you, we are very happy to receive your inspiring, stimulating, critical, exhilarating.... - anything!

DAB Team: Sven Jaekel & Josephine Schwadt

E-Mail: dabei@uni-jena.de

Literaturverzeichnis

[1] House of Competence (HoC). Anna Lehner & Michael Stolle (2019). Warum nicht anders? Der Alltag als Übung. Karlsruher Institut für Technologie --> VerlagsausgabeExternal link