Coffee time with Dragana and Mindfulness

Mindfulness…
You’ve probably heard about this term before, but you might not be entirely sure what it means.

A few days ago, I met my friend Dragana Đurđanović for coffee, and we discussed various topics. By the way, Dragana and I have known each other for nearly twenty years. We met while working together in the marketing industry and quickly became good friends. You know those people you just instantly “click” with? She’s one of them.

As life often takes us in different directions, Dragana became a certified Mindfulness trainer, now leading individual and group sessions focused on stress reduction. Meanwhile, I dedicated myself to my Natania Travel blog after many years in the world of OOH advertising.

We also talked about stress – something we all experience in everyday life.  The rapid rise of technology, the constant stream of information, political and social unrest, family and workplace pressures, and environmental challenges have made stress an unavoidable part of modern life. Each of us develops our own ways of managing these pressures.

And this is where Mindfulness comes in.

To navigate life’s challenges, we must be fully aware of what’s happening within and around us. Mindfulness helps us do just that. In this article, you’ll discover what Mindfulness truly is and how it can help improve your everyday life.

Coffee time: Dragana Djurdjanović i Nataša Vuković

How do you explain Mindfulness most simply when someone asks?

Dragana:
Mindfulness is not easy to translate into various languages. The closest meaning would be “conscious attention” or “awareness.”
In short, mindfulness means being aware of what we are thinking as we are thinking it and knowing what we are feeling as we are feeling it!

“Mindfulness is consciously paying attention to the present moment – a simple yet highly effective method that brings us back into the flow of life, where we can reconnect with our wisdom and vitality.”

The concept emerged in the late 1970s. Its creator, Professor Jon Kabat-Zinn, established a stress clinic at the University of Massachusetts Medical Center, where he implemented the Mindfulness-Based Stress Reduction (MBSR) program to reduce stress.

This program belongs to the field of integrative medicine, also known as mind–body medicine, which takes a holistic approach to human health and healing.

Mindfulness: Calm mind, body and soul

How present is Mindfulness in the world today?

Dragana:
We can say that mindfulness has become a mainstream method, and it is being researched more and more. It is widely used in many health centers, schools, and even prisons in Western Europe and North America. Some of the world’s largest corporations, including Google, Ikea, Lego, and LinkedIn, have adopted mindfulness practices.

Even more interestingly, mindfulness has become a part of an initiative in the British Parliament (Mindful Nation). In 2012, British MPs passed a policy document—the first of its kind – recommending the use of mindfulness-based interventions in all areas dealing with mental and physical health, including education, healthcare, workplaces, and criminal justice.

Additionally, in Germany and Scandinavian countries, the MBSR program is prescribed as part of therapy covered by public healthcare systems.

How does Mindfulness actually help us?

Dragana:
The brain has built-in attention centers, which are essential for everything we do, from participating in this conversation, listening, and understanding words to reading messages on a phone or performing complex procedures like heart surgery.

Extensive scientific research on the brain, using MRI technology, has analyzed both its hardware (structure, neurons, etc.) and software (attention-related processes).

According to the results, despite its advanced attention system, the human brain is highly vulnerable.
There are three main categories of vulnerabilities:

1. Stress-related vulnerability – We all know how stress can completely disrupt our ability to focus, even when we need to concentrate the most.
2. Emotional vulnerability – Negative emotions, bad moods, and, in extreme cases, depression significantly affect attention regulation.
3. Threat-related vulnerability – A very powerful aspect of attentional impairment is the feeling of threat — not only a threat to our physical well-being and safety but also to our value system — what we believe is right or wrong.

This brings us to the core of mindfulness training.
By training the mind, we change the structure and functioning of the brain.

Research shows that the brain can be shaped, refined, and developed through precise and targeted exercises – and this ability lasts a lifetime.

Mindfulness training strengthens both the brain and our capacity for attention.

Dragana Djurdjanović, Mindfulness Srbija

Can you tell me a concrete example of Mindfulness?

Dragana:
Let’s do a little experiment. For one minute, think about this sentence:
“You do not control your thoughts.”

Notice what happens. How do you feel? Did you start analyzing its meaning? Did you think this exercise was pointless?

Would it surprise you if I told you that you are not as rational as you might think and that all our decisions are based on emotions, which we then rationalize later?

Our mind creates our reality. The world is as we see it: a reflection of ourselves.
When we are in a bad mood, the world around us appears sad or ugly.

But here’s something important: We are not our thoughts.
Thoughts are simply products of the thinking process. We tend to believe them strongly, yet some are true, while many are false.

How would you explain what the MBSR
(Mindfulness-Based Stress Reduction) program includes?

Dragana:
MBSR has remained unchanged for over five decades, and it is the foundation of all existing mindfulness programs.

The program consists of various physical and mental exercises, discussions, and reflections.
Over the eight-week course (the necessary time to develop a new habit or skill), participants:

• Become familiar with their bodies.
• Learn to observe and manage their thoughts.
• Practice focusing on the present moment—what is happening within them and around them, in the here and now.

MBSR helps to calm the mind deeply and liberates us from compulsive negative thoughts and emotions.

Meditation bells

What are the biggest benefits of Mindfulness?

Dragana:
The greatest benefits of regular mindfulness practice include:
♦ Becoming aware and changing personal stress patterns.
◊ Learning how to interrupt negative thought spirals, build self-confidence, and enhance resilience to life’s challenges.
♦ Strengthening memory, physical health, and overall well-being.

Other important benefits:
◊ Sharpening focus: the ability to concentrate on the task at hand.
♦ Developing awareness: the ability to choose what to focus on. The more focused we are, the more aware we become, and vice versa.
◊ We become more compassionate and empathetic. We begin to notice not only our own needs but also the needs of others.

Mindfulness

Dragana: How has MBSR personally helped you?

Nataša:
Well, I have to admit that the MBSR training was very challenging for me a few years ago. Since I sometimes struggle with maintaining focus and I am highly sensitive, MBSR helped me overcome two difficult situations at that time.

♦ I became calmer and started noticing small details more often.
◊ I learned to accept that some things cannot be changed or controlled.
♦ Perhaps most importantly, I realized that I have to put myself first.
Only I can control my thoughts and decide how I will react to what happens around me.

Even though we all know it, I believe it’s crucial to become aware of it in a meaningful way.

As you said a moment ago, when we become more aware of our own needs, then we can better understand the needs of others. It also helps us understand why people do or say certain things, or even unintentionally hurt us.

Peaceful mind

I remember we did the “Doorknob” exercise…

Dragana:
Yes, Mindfulness is best understood through personal experience.

By the way, the “Doorknob” exercise was originally designed for doctors and surgeons. But it can be useful for anyone, especially before a difficult conversation or when we need to make an important decision.

It only takes a few moments to apply. Every time you place your hand on a doorknob – whether you’re entering a room to meet someone, going into an important business meeting, or about to talk with your children – you can apply the S.T.O.P. principle. This acronym will remind you of the following:

🟡 S – STOP whatever you’re doing for a moment.
🟡 T – TAKE a breath. Inhale and exhale a few times.
🟡 O – OBSERVE what is happening within you and around you.
🟡 P – PROCEED with awareness. Ask yourself: “What is the best thing to do next?”
And then move on.

This practice is based on the assumption that if we step out of our normal autopilot mode, we will see things more clearly. We gain clarity about whether something needs to be done — or if it’s better to simply wait.

☕ Coffee time…

Our conversation over coffee and delicious cakes continued at the cafe “Spoon” in Belgrade…
If you found this story about Mindfulness interesting and feel inspired to join the MBSR training,
you know who to call, Dragana, of course 🙂

Dragana Djurdjanović, International Mindfulness Coach

Dragana completed her Mindfulness education at the IMA Institute (Institute for Mindfulness-Based Approaches) in Berlin, the oldest institute for training trainers in Europe. She is the founder of “Mindfulness Serbia”, a project dedicated to promoting mindfulness practices.

Through her membership, Dragana represents Serbia in the European Association for Mindfulness Approaches (EAMBA). Her vision of a healthy, humane and modern Serbian society in the 21st century — one made up of conscious, conscientious and free individuals and leaders.

Today, she leads individual and group trainings in stress reduction, mental and attention training, and gives lectures on the benefits and application of mindfulness across various environments. Participants in her programs come from the fields of business, medicine, and education.

Dragana is also a PCC-level ICF International Mindfulness Coach, as well as a coach specializing in human resource development. She is part of the CoachHub and Modern Health digital platforms — two of the largest international coaching networks, connecting professionals and companies around the world.

Contact: dragana@mindfulnesssrbija.com
www.mindfulnesssrbija.com

Mindfulness Srbija