It took me a significant amount of time to comprehend how an excess of pessimism and stress had been dragging me down.
Mindfulness is a concept that many individuals neglect due to the mistaken belief that they lack sufficient time. My experience with mindfulness has been intricate. My life tends to get busier as my obligations increase. The most daunting aspect is that I recognize my life isn’t going to become less complicated; eventually, I will have to manage the added responsibilities of owning a home and possibly raising children in the future.
Initially, I believed that this indicated I didn’t have the time for mindfulness. Balancing a full-time job and graduate studies felt like all I could handle. My reasoning seemed sound: “With such a busy schedule, how can I afford to slow down?” However, the reality was quite the opposite. As I felt increasingly overwhelmed by life’s pressures and all my obligations, I understood the need for change.
I consider myself a practical, sometimes pessimistic individual. Yet, I needed to discover a means to be more conscious of my thoughts and their impact on me. It was all the scientific findings on mindfulness that led me to realize it was time to experiment with it.
Mindfulness need not be complex or occupy your entire day — it all depends on your method of implementation.
“Mindfulness isn’t something that just occurs. It’s a skill you acquire over time through practice.” — Joshua Felver, PhD, professor of psychology at Syracuse University
Even minor practices can yield significant results. This was the most challenging truth for me to accept initially. Mindfulness has made me feel more present and appreciative of the current moment, even if I only engage in a ten-minute meditation on Clubhouse or merely practice deep breathing in the shower. Mindfulness can seamlessly integrate into your daily routine, even if that just means five minutes of focused breathing.
Mindfulness makes me feel like time is not slipping away.
In a sense, I believe this encapsulates the true essence of “being present.” The notion that we exist in one moment at a time, with everything else beyond our control, can feel overwhelming. Mindfulness alleviates some of that fear by granting us greater clarity about the present moment rather than allowing us to live life on autopilot — while still preventing ourselves from sinking too deeply into despair or negativity.
As Shakespeare expressed, brevity is the soul of wit, and even short instances of meditation or mindfulness can dramatically improve your day.
For instance, today was one of my office days. This morning, as I was preparing, I felt quite fatigued and stressed even though I had just awakened. However, I attempted to listen to a five-minute guided meditation, and the deep breathing and visualization techniques did help uplift my mood slightly.
You must discover which mindfulness practices resonate with you.
There are numerous avenues to engage in mindfulness. I’ve explored various methods, including meditation, yoga, gratitude journaling, and even simply focusing on deep breaths and maintaining composure under stress (which surprisingly proves effective).
However, it’s essential to identify what you enjoy most if you intend to make it a regular practice.
For example, I appreciate yoga. You might not feel the same way, and that’s perfectly fine; you just need to try different activities until you uncover what appeals to you. It could involve reading a book, taking a brief daily walk, or something a bit unconventional within the mindfulness realm. What matters most is that it helps you feel present and enables you to calm your mind.
Mindfulness has empowered me to tackle everything life presents because it has taught me to remain present and not allow external factors to disturb or stress me. Mindfulness sharpens your focus on what is important right now rather than fretting about the future or ruminating excessively on the past — while also preventing you from becoming overwhelmed by either.
Gratitude journals serve as excellent mindfulness tools.
“This is not merely a passive breathing exercise. It is a valuable brain-training technique.” — Vernon Williams, MD, neurologist
One of the most beneficial practices for me has been gratitude journaling. A close friend of mine began this practice through therapy to cope with her struggles with depression, but her therapist explained how this approach can assist anyone in feeling more grounded and content with their life.
Gratitude journals are among the most effective ways to cultivate mindfulness. You can jot down a list of things you appreciate in the morning, each night before bed, or even at random times throughout the day. Gratitude journaling compels you to focus on what truly matters when pursuing mindfulness. Mindfully writing down three to five things you’re grateful for each day genuinely compels your mind to acknowledge that life encompasses more than just stress and difficulties.
It may not appear significant, but compelling yourself to reflect on the positive aspects of your life