Mindfulness
/ˈmaɪndflnəs/
CUPS BEING MINDFULLY WASHED BY HAND IN A KYOTO TEA SHOP, 2023
Oxford Learner´s Dictionaries
mindfulness
noun
/ˈmaɪndflnəs/
1 mindfulness (of something) the fact of remembering somebody/something and considering them/it when you do something
SYNONYM consciousness
2 a mental state achieved by concentrating on the present moment, while calmly accepting the feelings and thoughts that come to you, used as a technique to help you relax
For years, I eyed mindfulness and meditation with curiosity and suspicion, picturing incense-filled rooms and cross-legged monks chanting in midair.
The very idea of integrating a practice of this nature into my daily life initially seemed rather abstract and felt too uncomfortable to investigate further.
Yet here I am, years later, embracing what I once avoided.
Fast forward to today, and mindfulness has become almost fashionably mainstream, popping up everywhere from corporate boardrooms to smartphone apps.
How did this (mind-) shift happen?
And more importantly, why should we care?
Mindfulness is the practice of being fully present and engaged in the current moment, noticing our thoughts and feelings without judgment.
It’s about paying attention to our experiences—inside and out—with openness and curiosity.
The Anxious Mind: A Reflection of Modern Life
Trying to bring mindfulness or even a simple meditation routine into daily life can feel strange at first, especially in a world that celebrates constant busyness.
Yet, many friends and I—living and working in high-pressure creative environments and bustling lives —have found real solace in this ancient tradition.
It’s become a support system for navigating demanding schedules and the daily hustle.
My job in the fast-paced fashion industry demanded everything run on a tightly controlled schedule. I was trained to focus relentlessly on the future, rarely on the present.
For decades, I lived with a low-key nervousness, always anxiously driven—stuck in my head and my to-do lists.
Then I started to pick up on something:
Whenever stillness broke the rush, I’d notice a running commentary in my mind—like a chatty monkey concert. The less distracted I was, the louder it got.
French philosopher Blaise Pascal nailed it when he wrote:
"All of humanity's problems stem from man's inability to sit quietly in a room alone."
His words point to our shrinking ability to sit with the discomfort of not being distracted.
When was the last time you just sat and did nothing?
Do you look up from your screens from time to time to tune in to your surroundings?
Pascal’s quote suggests we humans struggle to be at peace in solitude and stillness.
Our restlessness, craving for distraction, and constant activity are ways to avoid facing our own thoughts and feelings.
Turns out:
One of the hardest things is to actually feel what we feel and notice the thousands of thoughts passing through our minds each day
By filling every gap with instant gratification, we avoid confronting the deeper fears and insecurities that linger beneath the surface.
The Internal Struggle: Confronting Our Fears
When I left my last corporate job, I realized I was rarely present—always mentally jumping ahead or replaying the past.
I kept escaping the present, racing toward some urgent future that never quite arrived.
This left me trapped in an anxious loop, sometimes feeling like my system might short-circuit. Any distraction became more appealing than sitting with my tangled emotions. Turns out:
Sitting with our feelings is one of the bravest things we can do.
R.D. Laing, the influential Scottish psychiatrist, suggested that humans face three core fears: death, other people, and our own minds.
Fear of death is universal, rooted in our awareness of mortality and the unknown beyond.
Fear of other people reflects our social nature—the risks of connection, rejection, judgment, and conflict.
Mindfulness in Practice: Observing Without Judgment
When we choose to notice the internal chatter that fills our days, we face the fear of our own minds head-on.
This is exactly where mindfulness helps—allowing us to observe our thoughts without getting overwhelmed.
It reveals how often our thoughts think us, rather than us consciously thinking our thoughts.
Have you ever taken note of how thoughts “just turn up” ?
Where do they come from? Why do they appear at certain moments? And how relevant are they to what’s happening right now?
Charles Dickens, through David Copperfield, reminds us: “It´s in vain to recall the past, unless it works some influence upon the present. “
We’ve all experienced “running in circles”—overthinking without progress, like a dog chasing its tail.
By paying closer attention to our thoughts, we see how they come and go. We also realize how often we hold on, standing in our own way.
Understanding the fleeting nature of thoughts helps us see their impact on daily life.
As Marcus Aurelius observed: "over time, the soul takes on the color of your thoughts."
To what extent is our reality shaped by how we interpret it?
What if a mind full of negativity, fear, or bitterness dims our spirit?
Here’s where a real opportunity opens up:
What if a lighter outlook could truly change how we face daily challenges?
What if what we regularly think about is, in fact, what we become?
What if self-awareness is our chance to notice the steady influence of our habitual thoughts on our daily experience?
It turns out, the mind has a self-sufficient mechanism:
Most thoughts return like a boomerang until they’re fully acknowledged.
But it’s about acknowledgment—not action.
It’s about noticing their fleeting nature, not giving them power by buying into the stories we tell ourselves: “I am not enough,” “I am a victim,” “I’m too short,” “I’m too tall,” “I’ll never be happy”…
When we recognize that thoughts about the future or regrets about the past are taking center stage, we’re less likely to be hijacked by them.
Instead, we can watch them drift by like little (sometimes irritating) clouds—acknowledging their presence without getting swept up in their supposed urgency.
The Power of Presence: Understanding Mindfulness
The shift in perspective that mindfulness offers aligns with Michael A. Singer’s approach—he sees mindfulness and meditation not just as practices, but as a way of life.
Singer points us toward syncing our inner and outer experiences:
Mindfulness is about being fully present in the moment, aware of both what’s happening inside and around us.
By cultivating this awareness, we gain mental clarity, emotional calm, and a sense of inner peace—instead of sleepwalking through life on autopilot.
One of mindfulness’s deepest insights is recognizing the impermanence of thoughts and judgments, like an endless radio playing in the background.
This internal chatter is often made up of self-limiting stories we recycle, much like cows ruminating—chewing the same thoughts over and over
By realizing this, we get a life-changing hint:
Our true self exists beyond what we think or do.
This self-awareness becomes a powerful catalyst for change, working from the inside out.
Jim Morrison, the legendary frontman of The Doors, captured this spirit of authenticity and personal freedom when he said: “The most important kind of freedom is to be what you really are.“
When we repress our feelings, we disconnect from ourselves—cutting off the flow of life.
Dedicating time and attention to observing ourselves helps us reconnect with our authentic selves.
As we get comfortable with a practice that fits us, we can take mindfulness beyond formal settings and consciously engage with the world around us.
This can look like:
Mindfully brewing a cup of tea or going for a walk without our phone, focussing fully on the moment.
We can learn about being present without agenda from the beloved bear Winnie the Pooh. In a conversation with Christopher Robin, Pooh says:
"But what I like doing best is Nothing."
When asked how to do nothing, Pooh had learned that it's simply about being present and enjoying the moment without any specific agenda.
He describes it as: "just going along, listening to all the things you can't hear and not bothering,"capturing the joy and simplicity found in attentive presence.
In today’s fast-paced world, intentionally doing nothing has become a radical act of self-understanding—a powerful tool for mindfulness and presence.
The Paradox of Connection: Finding Ourselves in Solitude
Sarah Wilson, known for her work on mental health and sustainable living, writes in her book This One Wild and Precious Life that we often need solitude to reconnect with life and ourselves—only then can we truly connect with others in a meaningful way.
Wilson highlights that solitude actually enhances our capacity for connection.
It’s a reminder that mindfulness isn’t about isolating ourselves from the world, but about deepening our relationship with ourselves so we can better relate to our environment.
The renowned Buddhist monk Thich Nhat Hanh put it simply: “The way out is in”.
This idea of finding our center through self-awareness echoes both Pooh’s joy in “doing nothing” and Wilson’s paradox of connection through solitude.
By fully immersing ourselves in the present moment, we master the art of living fully—right where we are
Scientific Insights: The Measurable Benefits of Meditation
Enhanced Brain Activity:A study led by Richard Davidson at the University of Wisconsin-Madison found that experienced meditators showed increased gamma wave activity in their brain, associated with attention, learning, and conscious perception. This suggests that consistent meditation can enhance our capacity for emotional resilience and overall well-being.
Reduced Anxiety and Depression: A 2019 systematic review in the Journal of Psychiatric Research found that mindfulness-based interventions effectively reduce symptoms of anxiety and depression across diverse groups. This aligns with my own experience—mindfulness has helped stabilize my mental health after decades of depression.
Structural and Functional Brain Changes: A meta-analysis in Frontiers in Psychology reviewed 78 neuroimaging studies and found that meditation is associated with changes in both the structure and function of brain regions involved in meta-awareness and emotional regulation.
Common Misconceptions about Meditation
While meditation offers many benefits, it’s important to recognize some common challenges and misconceptions.
A major misconception is seeing meditation as a practice with a specific goal or destination.
While a broader sense of calmness can develop over time, meditation isn’t about achieving something—it's about simply being.
The practice itself is the path, not a means to an end.
Many beginners struggle with the idea that they must quiet their minds or sit perfectly still, leading to frustration. Some expect immediate results or hope meditation will solve all their problems overnight.
Others mistakenly believe meditation is about emptying the mind completely, when in reality, it’s about observing thoughts and feelings without judgment.
Additionally, some worry that meditation might conflict with their religious beliefs, though it can be practiced in a completely secular way.
See for yourself:
The best way to discover how mindfulness feels is to try it and observe what happens for yourself.
Widely researched benefits of mindfulness practice include:
Stress reduction: Calms the mind, activates the body’s relaxation response, lowers cortisol, and builds resilience to stressors.
Reduced anxiety: Promotes relaxation, emotional regulation, and self-compassion, reducing symptoms of anxiety and depression.
Enhanced self-awareness: Deepens understanding of your thoughts, emotions, and behaviors.
Improved concentration: Boosts focus, attention, and cognitive function by training you to stay present.
Increased creativity: Frees up creative thinking and problem-solving by helping you get out of your head.
Improved cardiovascular health: SLowers blood pressure and reduces the risk of heart disease.
Improved sleep: Promotes relaxation, eases insomnia, and enhances sleep quality.
Mindfulness isn’t just a practice—it’s a way of life that invites us to engage deeply with ourselves and our surroundings.
By weaving simple acts of mindfulness into daily routines, we can cultivate greater awareness, presence, and peace
Simple acts of mindfulness
Mindful eating: Savor each bite without distractions, noticing flavors, textures, and smells. I’ve had rushed dinners wondering, “Who just ate this?” Try eating with intention—truly taste your food.
Conscious breathing: A deep breath can create the needed gap between reacting unconsciously and responding mindfully. When I’m tense, I remind myself to “take a deep breath”—it’s surprisingly effective.
Brewing tea or coffee by hand: Focus on the process, not just the result. Grinding beans yourself can turn this ritual into a mindful moment to regain energy.
Gardening and connecting with nature: One of my favorites is weeding as an extremely calming way to unwind after a hectic day. Nature soothes our overstimulated system.
Washing dishes mindfully: Pay full attention to each step—feel the warmth of the water and the texture of the plates. It can become a meditative practice focused on the process, not just the clean dishes.
Walking without distractions: Leave your phone behind and listen to the sounds around you—whether city buzz or nature’s whispers. It’s a simple, effective mindfulness practice.
Ironing: This simple chore engages many senses—the feel of fabric, warmth of the iron, steam, and the satisfaction of smoothing creases. It can become an unexpected form of relaxation beyond the task itself.
Instead of overthinking whether mindfulness or formal meditation is for you, just give it a try.
Challenge yourself to set aside 5 minutes at the same time each day for the next week.
It could be first thing in the morning, during your lunch break, or right before bed.
Maybe you choose to sit quietly, focus on your breath, and observe your thoughts without judgment. Or you engage in a simple mindful activity to notice how it affects your energy.
There’s no right or wrong in the simplicity of the practice.
You might be surprised at how this small daily routine impacts your overall well-being.
Ask yourself:
How often do I find myself fully present in the moment?
What simple daily activities could I transform into mindful moments?
What thoughts or emotions do I find most challenging to sit with?
In what ways might my life change if I dedicated time each day to mindfulness?
How might my relationships improve if I practiced mindfulness regularly?