This article explores mindfulness as intentional living with awareness, tracing its roots from ancient practices to modern psychology. It offers practical daily techniques—breathing exercises, working meditation, noble silence, and mindful meditation—that fit busy schedules. The piece addresses challenges like restless thoughts and impatience, debunks myths about clearing your mind or achieving instant calm, and emphasizes that mindfulness is accessible to everyone through small daily commitments integrated into everyday activities.
March 30, 2023
Mindfulness isn’t just meditation — it’s a way of living with intention, awareness, and compassion.
I was looking for the best way to start this piece. To get the information right, I read a lot on the web. One thing that stood out was that a lot of the people who talked about mindfulness had been through something terrible in their lives. That loss made them want to start looking for real happiness or a reason for living.
I thought about this story. Why does someone have to wait for something big to happen in order to change their mind or start over with their life?
That's a bit strange. Do you agree? We're so used to the way things are that the perks of swimming don't really push us to do it. To learn how to swim, we need a big wave. I didn't decide to start practicing awareness because of a disaster. The reason for it was getting bored with life and wanting to try something new. This is my trip.
These very words bring me to the present moment. For me, that's what mindfulness means. Recently, I saw a picture that made the difference between mind-fullness and mindfulness. That picture might be the best example of what it means to be mindful. You can slow down and get back to yourself when you practice awareness in today's busy world.
"Mindfulness is the awareness that arises from paying attention on purpose, in the present moment, and without judgment," says Kabat-Zinn (2015). He is the person who came up with the idea of using mindfulness to reduce stress.
This is the meaning of mindfulness that most people understand and use. This message tells you to pay attention to the present moment with kindness.
Mindfulness is like having a remote control in my head that lets me stop, pause, play, or rewind. The big difference is that we lose this remote control all the time because our days are so busy. The point of mindfulness exercise is to find it again and realize we've had it all along.
This idea has a lot to do with science. Neuroscience says that being mindful changes the way our brains work. When you practice regularly, the part of your brain that helps you focus and make smart decisions gets stronger, and the part that sends stress signs gets calmer. This is why many people say they feel calmer, more focused, and clearer after only a few weeks of exercise.
Psychology, on the other hand, goes one step further and shows how this affects our everyday lives. Being mindful isn't just sitting still; it means breaking out of patterns. Everyone has habits that they do without thinking about them. For example, when they're worried, everyone grabs a snack. When they're annoyed, everyone yells at someone. When we stop and look at what is happening right now, we can tell the difference between impulse and action.
By stopping to notice what's going on, we make room between our urges and our actions. That short pause is important because it gives us a chance to respond instead of reacting.
Being mindful also changes the way we think about our feelings. For example, we no longer say "I'm angry," but "I notice anger is present." This small change makes our feelings less powerful. As time goes on, our feelings stop taking over, and we learn to deal with them with curiosity and kindness. Then comes changing the way you live. We tend to form better habits as we become more aware of our bodies, thoughts, and decisions. Mindful eating tells us to enjoy our food and eat it in moderation. Taking mindful breaks at work helps us calm down before we get too stressed. Self-care that is mindful helps us rest without feeling guilty. The beautiful thing is that nothing feels forced; everything comes from knowing, not forcing.
Therefore, science shows the "how," and psychology talks about the "why." Together, they show that mindfulness isn't just a philosophical idea but also a useful way to live a better, healthier, and more aware life.
Mindfulness is not a new idea; it has been a part of people's lives for a long time in many countries. Let me take you back in time to help you better understand the idea.
Mindfulness has been around for thousands of years, but it seems like a new way to improve your health, like a cross between yoga mats and meditation apps. People from all walks of life have always been interested in how to be present in the middle of life's chaos. Simply put, mindfulness is our attempt to find a way out of our problems.
Buddhist teachings say that one of the most important parts of the Eightfold Path, which is the Buddha's plan for ending pain, is mindfulness, or sati. Even though those effects happened as a result of the practice, it wasn't meant to lower stress or boost output. It has to do with being free. By teaching the mind to look at thoughts and feelings without attachment or aversion, practitioners found kindness and clarity. Instead of running away from the world, monks sat still and watched their breath to learn more about it.
Even earlier, Hindu philosophy talked about methods like dhyana (meditation) and pratyahara (withdrawing of the senses). Ancient yogic texts say that instead of running away from life, you can calm your racing mind by connecting with your inner self that lies beneath the chaos. For example, the Bhagavad Gita tells us that mindfulness isn't just for monasteries; it can be used in everyday life too. It says that inner stillness can be found even while doing things that are common in everyday life.
Since the 1900s, mindfulness has spread from monasteries to treatment rooms and hospitals. Mindfulness-Based Stress Reduction (MBSR) was created by Jon Kabat-Zinn at the University of Massachusetts in the late 1970s. He was a major figure in the field. His idea was simple but groundbreaking: take the most important parts of traditional meditation practices, take out the religious parts, and use them to treat chronic pain, illness, and stress.
A lot of people still use MBSR and similar methods, like Mindfulness-Based Cognitive Therapy (MBCT), even after many years have passed. Clinical studies show that mindfulness can help people who are dealing with addiction, trauma, chronic pain, anxiety, and depression. Neuroscience now backs up the ancient wisdom that being present helps and that the mind can be trained.
As we zoom out, a pattern starts to show itself. People have always practiced the same thing: seeing, breathing, and being present. This includes monks in India, thinkers in Rome, yogis in the forests, and psychologists in labs.
Yes, mindfulness is more than just a "trend." It's something that all humans have always had, though it has looked different from one civilization to the next. Presence is always accessible. The lesson is the same whether you call it sati, dhyana, Stoic introspection, or stress reduction: the present moment is enough.
We are all caught up in the rut of life. And it is not surprising when someone says I don't have time to breathe, let alone be mindful. This is the structure of our lives today. But what if I tell you that there is a 2-minute escape? These 2 minutes won’t change your life, but they will gradually open the door for fresh air to sneak in.
I read this mantra on the Thich Nhat Hanh Foundation page, and I instantly felt connected.
“Breathing in, I know that I am breathing in.
Breathing out, I know that I am breathing out.”
Whenever you feel worked up or carried away or distracted, consciously bring your attention to your breath and repeat this. The purpose is not to control the breath but to feel it as it actually is. It may be long or short, deep or shallow. With awareness, the breath will become slower and deeper. We can recite this anytime, anywhere, and it puts us at ease.
This is my personal favorite.
I am working from home right now. Like half of the world now, I am in front of the screen most hours of the day. If it's not working, it's binge-watching or scrolling through the feed. I have adopted the practice of shifting my attention to the breath either after liking 5 posts on Instagram or typing a paragraph on my computer. It gives me a sense of control and brings me back to the present.
You can set your own rules but remember hurrying will defeat the purpose.
In the Buddhist culture, they practice noble silence, i.e., a period of silence from the end of the evening until breakfast the next morning. This was impossible for someone like me. I mixed it up a little. I give myself 5-7 minutes daily either right after I wake up or right before sleeping, followed by two deep breaths. It helps me understand where my mind is wandering and provides a direction for the day. It is very soothing.
A lazy day is a day to be truly with the day without any scheduled activities. Just let the day unfold naturally. It is a day in which we can do whatever we like without any planning. It will be the weekend for most of us. The main theme is no planning. It gives us the space to enjoy our own time at our own pace. Enjoying frequent lazy days helps us break the autotune of life.
Mindful meditation is a simple training practice that teaches us to slow down racing thoughts and calms both our mind and body. It is usually guided, but it depends on our choice. I prefer a guided one. One just needs a comfortable place to sit or lie down, a few minutes of space, and a non-judgmental attitude.
You can play with the duration of each activity according to your comfort and convenience. The only key point is intention. Being truly mindful is more than being present. It is an active decision based on intentional practices. Spreading out your mindful practice throughout your day with purposeful, momentary acts is a direct route to growing mindfulness.
Mindfulness is not difficult; it is a deliberate action. I was listening to a podcast some days ago where the host mentioned that his mindful minutes were spent washing the dishes. Point being, you can have moments of presence during any activity of the day. If it is not possible for you to practice traditional mindfulness activities, try focusing on the tasks at hand.
For example, if you are in the middle of a call, bring your attention to your breath, your posture, the placement of the documents around you, and the like. If you are scrolling through social media, pause and try to recall which post you liked last. Why did you like it?
This will break the chain of automatic thoughts, and you will be able to appreciate the present.
Mindfulness is helpful in many ways, but it's not always easy to practice. Beginners often have trouble with a thought that won't settle down. When you try to meditate or focus on your breath, your mind might start to race with things like to-do lists, emails, memories, and fears. It can make you feel down, like you're "failing" at being aware. But in fact, this is how things are done. Not stopping to think is not the goal. The goal is to be aware of your ideas without getting caught up in them. Think of your thoughts as clouds moving across the sky. Being aware means learning to let them go by without chasing each one.
Another common problem is not being able to wait. We are used to expecting things to happen quickly because our lives are so busy. A lot of people try mindfulness in the hopes of getting calm or wise right away. They get angry and give up when that doesn't happen. But being aware isn't quite like turning on and off a light switch. It takes time for the seed to grow, and practicing every day is like giving it water. We shouldn't expect a tree to grow quickly, and the same goes for mindfulness. It needs to happen slowly and gently in our lives.
Another big problem is discomfort. We often feel or remember things we have been trying to avoid when we sit in silence. This can be too much for some people. For example, someone who has lost someone may find that mindful moments bring up pain they hadn't fully dealt with. Even though it's painful, this process can be very beneficial. Being mindful asks us to stay with our feelings instead of running away from them. Emotions are like storms that come and go, but we learn over time that they are not lasting.
Another problem is being consistent. A lot of people feel like they don't have time to practice because they are too busy. In a strange way, people who say they are "too busy" are often the ones who need to be more aware. Micro-practices, or short times of awareness that are a part of everyday life, are the answer. Like stopping at a red light to enjoy the present moment, taking three deep breaths before answering the phone, or savoring the first sip of coffee in the morning. When you do these little things over and over, they have a big effect.
Last but not least, self-judgment often shows up. People think they aren't good at awareness because they get antsy or distracted. Mindfulness isn't about being perfect, though; it's just about being there. You are making your practice stronger every time you notice a distraction and bring your attention back to the moment. It's like working out a muscle: the more you do it, the more aware you become. When you deal with these problems with kindness instead of criticism, mindfulness becomes a habit that you can keep up for life.
Mindfulness should not be seen as a job but as a skill that you develop over time. This will help it become an important part of your life. The key is to start small. Many people make the mistake of trying to focus for an hour right away, only to give up after a short time. Start with two to five minutes instead. Even a small commitment that is kept up is more powerful than a few long practices here and there. Imagine that you don't wait until you have an hour to brush your teeth; you do it every day for a few minutes. These two things can be the same.
Adding awareness to your daily routine is another good way to do it. You can make mindful routines out of things that you already do, like drinking your morning tea, brushing your teeth, or walking to the bus stop. For instance, as you drink tea, pay attention to how warm the cup is, how the scent rises, and how the liquid feels on your lips. You don't need extra time to be more aware when you do these little things.
Guided prayers can also help you get deeper into your practice. A calm voice can help you stay focused and keep your mind from going too far. There are a lot of free tools out there, ranging from three-minute recordings to longer sessions. These are often especially helpful for beginners because they reassure them that getting distracted is normal and part of the process.
Another useful thing to do is to keep a curiosity diary. Write a sentence or two about what you noticed after each lesson. It could be something like, "Today I felt antsy" or "I noticed my breath was short." This diary keeps track of growth over time. It helps you remember that meetings are still helpful even when they don't seem to be doing much.
Being kind to yourself is the most important thing. A lot of people approach mindfulness with the same competitive spirit they use in other parts of their lives, wanting to "succeed" quickly. Mindfulness, on the other hand, asks for kindness. You don't have to scold yourself when you get sidetracked. Instead, you can say, "That's okay; let's start again." In fact, this act of coming back is what practice is all about.
Mindfulness is becoming more well-known, but there are many myths about it that keep people from trying it. One of the most popular ones is the idea that being mindful means clearing your mind. There's a mistake here. Just like the heart pumps blood, the mind easily thinks of things to say. We don't have to stop thinking to be mindful. All we have to do is be aware of our thoughts without getting caught up in them. If someone tries to meditate and then sees their mind is busy, they are not failing; they are succeeding because they are aware.
Mindfulness is not always about being happy, which is another lie. Mindfulness does make you more grateful and kind, but it's not about making you feel good all the time. As an alternative, it makes room for all of our feelings. It shows us that we can sit with sadness, anger, or rage without judging them, just like we can sit with peace and joy. With this balanced method, mindfulness is real, not just on the surface.
A lot of people also think that to be aware, you have to sit cross-legged for a long time. Mindfulness is something that can be done anywhere. Mindful walking, eating slowly, and hearing fully are all good things to do. Someone who is always on the go might not have time for a 30-minute meditation, but they can still be aware while washing dishes or rocking their child to sleep. Mindfulness does not force life to change but rather changes with life.
A fourth myth is that being aware will change you right away. Some people give it a week and then give up if they don't feel better after that. But being aware is like working out—you have to keep at it. Going to the gym once won't make you strong, and meditating once won't change the way your mind works. The benefits show up slowly at first, sometimes in a subtle way, but they build up over time.
Finally, some people think that being aware is only for religious or spiritual people. Mindfulness has roots in religions like Buddhism and Hinduism, but today it is not tied to any religion, and anyone can practice it. To get something out of it, you don't have to adopt a belief system. You just have to be ready to pay attention. Mindfulness gives you tools to get through life with more kindness and clarity, whether you're a student, a doctor, a parent, or an athlete.
By busting these myths, we let more people try mindfulness without having to set too high of goals for themselves. It's not about being perfect, being happy, or having spiritual names. It's about being present in each moment.
Taking short mindful breaks throughout the day can help you become more thoughtful, lower your stress, keep a positive attitude, and learn to be kind to yourself. Being aware can also help us be more kind, generous, and thoughtful, both to ourselves and to others. With its help, it clears the view we have of the world.
In other words, the real draw of being mindful every day is not in the amazing. It's the small, daily things that we don't think are important. Before you send an email, take a deep breath. When the stranger holds the door, smile at them. A Sunday off with nothing planned. These are not breaks in life; they are life itself.
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