Mindful Lifting - The Perfect Connection of Body and Mind

How can you learn to increase your strength and overcome emotional challenges at the same time - to become strong and resilient? And how is one connected to the other?

Dr. Ashwin Phatak and Anton Bechtloff want to share their philosophy of the power of a holistic lifestyle with the new “Mindful Lifting” course. In this interview, they explain exactly what Mindful Lifting is, how mindfulness is connected to it and what participants will take away from the course. 

Dr. Ashwin Phatak und Anton Bechtloff: Mindful-Lifting is the combination of strength training and mindfulness practices. In order to explore the connection between brain and body, it leverages strength training to prime the brain and nervous system to pay attention to which sensations are arising in the body and where to direct the attention. The same principle is apparent in mindfulness as the goal is to observe where the mind is going without judging what it perceives. However, people often have trouble entering this calm state of observation. This is where the lifting gives participants a tangible sensation to tap into.

Mindful-Lifting follows a three-step approach to progressively deepen mind-body awareness. It begins with holistic warm-up games that incorporate diverse movements while increasingly directing attention to specific body parts. In the second step, movement becomes more structured by reducing degrees of freedom, leading to clearly defined strength exercises like the barbell squat. Finally, movement is minimized entirely, shifting focus to pure mental awareness, where perception is guided solely by the brain rather than the body.

This structured progression uses movement as an anchor for attention, steadily increasing the complexity of mindfulness integration.

Mindful-Lifting stands out as a unique and science-based approach that bridges the gap between mindfulness and strength training. Unlike traditional courses that focus solely on either meditation or physical exercise, ML integrates principles from yoga, mindfulness, and strength training, creating a holistic experience that is both accessible and effective.

Innovative Approach – Mindful-Lifting is a novel method that uses movement as an anchor for attention, making mindfulness more tangible and engaging.

Broad Accessibility – Whether you're experienced in mindfulness or strength training, Mindful-Lifting leverages existing knowledge while providing an entry point for beginners to explore both disciplines deeply.

Science-Based & Practical – Rooted in neuroscience and movement science, Mindful-Lifting offers evidence-backed techniques to enhance focus, resilience, and body awareness.

Experiential Learning – Participants don’t just learn about mindfulness; they feel its effects directly through movement, making it a powerful tool for stress reduction and mental clarity.

By combining modern training methods with ancient mindfulness principles, Mindful-Lifting helps participants unlock both physical strength and mental presence, leading to a more balanced, resilient, and high-performing self.

Mindfulness is the awareness that arises when we pay attention on purpose, in the present moment, and do so nonjudgmentally. It involves observing the unfolding of each experience moment by moment without attaching any labels or judgments to it. This definition, as outlined by Jon Kabat-Zinn (2003), highlights the key elements of mindfulness:

Intentional focus – paying attention with purpose

Present moment awareness – staying engaged in the here and now

Nonjudgmental observation – observing thoughts, feelings, and sensations without labeling them as good or bad.

In today's fast-paced and high-stress world, many people experience chronic stress, anxiety, and emotional disconnection from their own bodies. Traditional healing methods, such as Yoga and Tai-Chi have long emphasized the interdependence of body and mind, recognizing that mental distress often manifests physically and vice versa. With the rise of burnout, trauma awareness, and mental health challenges, more individuals are seeking holistic approaches that integrate movement, mindfulness, and self-awareness to restore balance. Our course offers tools perfect for the current times.

It is a great challenge to teach the combination of mindfulness, strength training and Self Help in one day.

We aim to bridge the principles of Yoga with traditional training science, integrating breath, attention, and body awareness into strength training. This session serves as a starting point, offering practical tools to enhance both physical strength and nervous system regulation while fostering a deeper connection between mind and body.

Mindful Strength Training – Engaging in lifting and resistance exercises while directing attention to breath, body sensations, and emotional states, enhancing presence, control, and movement awareness.

Meditation & Lifting Synergy – Exploring how mindfulness and meditation enhance focus, emotional resilience, and strength training effectiveness.

Self-Regulation & Mind-Body Integration – Recognizing tension patterns, and emotional triggers, and using mindful movement as a tool for self-awareness and emotional regulation.

While we don’t call Mindful Lifting "trauma therapy," it shares similarities with trauma-processing methods like EMDR. Both involve rhythmic movement, nervous system regulation, and somatic awareness, which can help process emotional stress. However, we are not therapists and do not claim to provide therapy—the purpose of Mindful Lifting is purely educational. 

Bilateral Stimulation & Movement– EMDR uses eye movements to engage both brain hemispheres, aiding emotional processing. Similarly, controlled, repetitive lifting movements create a rhythmic focus that enhances body-mind connection. 

Nervous System Regulation – The Body Keeps the Score (van der Kolk, 2014) explains how trauma is stored in the body. Mindful Lifting helps regulate the nervous system through breath, movement, and awareness, reducing fight-or-flight responses. 

Somatic Awareness & Empowerment – Trauma disconnects people from their bodies. Strength training, when done mindfully, fosters reconnection, control, and resilience.

Beginners & Experienced Lifters – No prior experience is required, but those with basic strength training knowledge can dive deeper into the mindfulness aspects.

Athletes & Fitness Enthusiasts – Those looking to improve focus, body awareness, and injury preventionthrough a science-based, mindful approach.

Trainers, Coaches & Managers – Professionals working with athletes or clients can gain practical tools to integrate mindfulness into training, improving performance, resilience, and recovery. This approach can help in building sustainable routines for both individuals and teams.

Individuals Seeking Sustainable Routines – If you want to build long-term, balanced training habits that go beyond just physical performance, Mindful-Lifting provides the tools.

Anyone Curious About Mind-Body Connection – Whether you’re into yoga, meditation, or sports psychology, Mindful-Lifting offers a new perspective on movement and awareness.

No, prior experience is not necessary. While a basic understanding of strength training can help maximize the benefits, the course is designed to be accessible to all levels. Mindful-Lifting provides a guided experience, making it easy for newcomers to tap into the power of mindful movement, while allowing experienced individuals to refine and deepen their practice.

Has the interview piqued your interest? Then sign up now! The first course of Mindful Lifting starts on May 10. You can register until April 26. The course is held in both German and English, depending on requirements.