"In today's rush, we all think too much — seek too much — want too much — and forget about the joy of just being." - Eckhart Tolle
"Mindfulness is like finding the eye of the storm within yourself, where calmness prevails, even when life's chaos swirls around you." - Sharon Salzberg
What is mindfulness? It is being fully aware of the present moment without judgment. It encourages introspection (self-reflection): allowing you to explore your inner thoughts, open your mind to new ways of thinking, and separate your thoughts from the stressful emotions often attached.
Mindfulness first emerged in the teachings of Siddhartha Gautama, also known as the Buddha, who lived in the 5th century BCE in the region that is now present-day Nepal and India. It is deeply rooted in ancient, introspective (looking inward) traditions, particularly in Buddhist teachings. Introspective means thinking and examining your own thoughts, feelings, and actions; understanding why you think, feel, and behave as you do. It is a way to gain a deeper understanding of yourself. Mindfulness practices have been around for thousands of years, but have only become introduced to mainstream society in the last 15-20 years.
Why meditation is the most powerful tool to achieve mindfulness?
Many people are skeptical of meditation due to its religious and mystical connotations. It's often associated with "New Age" practices like astrology and psychics, which have a negative reputation in mainstream society. I also used to question meditation because I didn't fully understand what it was or know its purpose. I’ve learned that meditation is simply taking 10 minutes to be alone with our non-stimulated brains. To find a state of being where our breathing slows down, stress/anxiety fades, and our mind calms. In other words: lie down, breathe, and do nothing.
From the time we wake up to the time we go to sleep, our brains are constantly stimulated. Stimulated means anything that triggers thinking or distracts our minds from pure silence and solitude, e.g., scrolling social media, working, driving, exercising, reading, listening to music/podcast, eating, playing with a pet, engaging in conversation, texting, watching tv, cleaning, cooking, etc.
Meditation is hard because we're wired to seek that stimulation. The constant stimulation overheats our brains and creates a fog that makes it hard to focus. Our brain is like a computer; too many tabs and folders open lead to the computer slowing down and not working efficiently. Meditation allows us to isolate and view our problems (tabs/folders) with clarity, free from overwhelming emotions, and start to close some of the mental tabs/folders. It’s a major reason our brain is often active as we are trying to fall asleep. It's the first time all day we've allowed our mind to reflect, without interruption. We go to bed with all these tabs open and cannot completely shut down and rest.
Our bodies are in the present (the now), but our minds typically live in the past or the future. This disconnect between our mind and body is often why we feel anxious. Thinking about the future often causes fear, anxiety, and overthinking, leading to procrastination and inaction. Our brain makes up a fictional story about what MIGHT happen and we scare ourselves based off nothing but the illusion of fear (i.e., excuses/reasons why we shouldn’t do something.) Thinking about the past often brings up old feelings and memories. It's important to learn from the past, but we need to be present in order to do so.
When we pay attention to what's happening now and reconnect with our bodies, our thoughts become clearer and things “click.” We can see things for what they really are without letting emotions cloud our judgment. Emotional decisions rarely turn out well. This is where meditation comes in.
My Meditation Process
To start, find a comfortable spot on the floor, free from distractions (not your bed-your body will think it is time to sleep). Dim the lights or wear eye covers. Set a timer using a clock or watch (remove phone from room to avoid the temptation of using it). I like 10-minute sessions, so I set a 12-minute timer since it takes me a few minutes to fully relax my body and get into a flow with my breathing. Make sure you are warm and comfortable. You can use an app like Headspace, Calm, or WakingUp; look up a guided meditation on YouTube; or listen to calming music like Lofi or synth wave. I prefer silence and whatever background noise I may hear—experiment and find what works for you. I recommend giving each option a few tries since it may take you some practice to find what you like best.
Start by focusing on your breath—inhaling for four seconds through your nose and exhaling for four seconds out your mouth. As you relax, extend your breath to six seconds each. Allow your thoughts to flow while staying focused on your breathing. After a few deep breaths, return to breathing normally, any way you’d like.
You'll notice recurring thoughts, often related to things that have recently been on your mind. These are most likely things in your life causing you stress or consuming most of your attention. New job, relationship, argument with spouse, etc. Acknowledge these thoughts and let your mind explore them. Free from external distractions and emotions, your thoughts will become clearer, and solutions will emerge.
You should now be consciously in your head, focusing on your thoughts and becoming less aware of your external surroundings. You will start to become “present” - analyzing your thoughts happening in real time, free of distractions, stimulation, or outside noise. Seeing things for what they truly are, rather than what fear tells you they are. Thoughts you’ve never had before should start coming to you. These thoughts will seem like the only things that matter in this moment. This is what it “feels” like to be present. Continue embracing this state of mind until you feel the flow state end and you start becoming aware of your surroundings. This signals the end of your meditation.
Personal Experience
When I first started meditating, I thought the purpose was to “not think”; to shut the brain down for 10 minutes. But, like trying to fall asleep, the harder you try to stop your thoughts, the less success you will have. I also thought I would physically or mentally “feel” or see something, like a psychedelic experience of sorts. I simply had the wrong expectations going into it. I expected it to be a life-altering practice; which it was/is, but just differently than I originally thought.
I've gained insights and found solutions through meditation. Solutions to problems often come when our minds are at peace. Our brains perform better when focusing on one task at a time, rather than multitasking. Meditation has helped me see different perspectives on problems I was facing and shift my thinking. It’s helped me to view thoughts unemotionally and without fear attached. It has made me a calmer person and less reactive to stressful situations.
Although I know the benefits, I have a hard time making it a habit. Focusing on your breathing takes effort compared to distractions like social media. But forming good habits requires effort and discomfort in the beginning, which leads to both short and long-term benefits.
Conclusion
Our thoughts can be scary, and many of us try to drown them out using various means. But ignoring them only makes the problem bigger. Meditation allows us to face our thoughts directly. It's an opportunity for our brains to rest, recharge, and sort through the clutter. Just as we exercise our bodies daily, meditation provides a workout and cleanse for our minds, creating a stronger and more resilient self.
My challenge to you, dedicate 10 minutes each day to sit in silence and face your thoughts. No interruptions, no distractions—just you and your thoughts. Treat it as a productive part of your day, and you'll start to feel a sense of accomplishment after each meditation session. Lie down and breathe for 10 minutes, that’s it. Write down any valuable insights or solutions that come up so you don’t forget them later; your brain will tell you it will remember them, but it won’t.
If at first you don’t succeed, try, try again. It will become easier and you will notice the benefits. Over time, you'll develop the ability to become present in your daily life. I hope this helps you organize your mind and improve your mental health. A stronger mind = a stronger you. Namaste.
