After a long hiatus of over 5 years, I’ve gotten back to writing and to begin with, I have chosen to pen down a few words on ‘Mindfulness and Meditation’. Why I chose this? I’m not sure of the answer however, the most probable explanation would be that it has given me hope, a chance to live my life to its fullest!
We’re living in a world that constantly demands our attention and energy, which is why, it’s no surprise that mental health challenges have become increasingly common. According to the World Health Organization, one in four people experiences mental health issues at some point in their lives. Unfortunately, I was one of the four people. The reason sits behind my childhood, early marriage, and the lifestyle I had chosen for myself but quite intriguingly, I’m not alone – we’re all into it, knowingly or unknowingly – we’re all into this vicious cycle of do, and do more and then struggle with health chaos.
As we navigate our hectic schedules filled with meetings, social obligations, and endless to-do lists, finding time for self-care often takes a back seat. In such a chaotic environment, we’re usually carried away with what the world demands from us rather than what our heart, mind, soul, or spirit requires. We overlook the purpose of our being and the traumas we carry within ourselves – ruining our being from the very core of it. Something very similar happened to me for the longest period. One day, out of thin air, I stumbled upon this quote and it rang the bell. 
“Meditation means letting go of our baggage, letting go of all the pre-rehearsed stories and inner-dialogue that we’ve grown so attached to.” – Andy Puddicombe, Co-founder – Headspace
Initially, it wasn’t easy to see how mindfulness and meditation can offer much-needed relief until I hit the ground and gave mindfulness meditation practices a chance – I believe, it was meant to happen, there was no other way.
As I began to explore, I found nothing more fulfilling than being present in what I have, where I am, and with whom I’m with, and most importantly, surrendering to what’s not in my control.
Amid the noise and stress of modern life, these practices emerge as powerful tools to help individuals manage stress, enhance mental clarity, and nurture overall well-being. Backed by scientific research and ancient wisdom, mindfulness, and guided meditation techniques are proving to be more than just buzzwords—they’re transformative mindfulness techniques for improving mental health and emotional resilience.
The Power of Mindfulness: Embracing the Present Moment
Mindfulness or mindful living is the practice of being fully aware and engaged in the present moment without judgment. It involves paying close attention to our thoughts, emotions, and surroundings, and observing them without reacting. This creates a mental “space” between stimulus and response, enabling us to choose how to react rather than being controlled by automatic responses.
Jon Kabat-Zinn, a pioneer in mindfulness, defines it as “the awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.” His work has helped bring the benefits of mindfulness into mainstream medicine and psychology, showing its effectiveness in reducing stress, anxiety, and even chronic pain.
One of the biggest differences I could feel in my heart or say, as deeply as in my bones, was that I began to see things my eyes never stopped at. I was able to feel how divine nature plays in the background, such as algorithmic patterns in a flower, gentle melody in a bird’s chirping, the silent calm of a sunset, the freshness of midnight dew, the depth of my breaths, the texture of the earth beneath my feet, and so much more.
In short, mindfulness exercises encouraged me to slow down and fully experience life, allowing me to find peace in the chaos. It is about being fully present without fear, suppression, hesitation, etc.
Meditation for Beginners: Cultivating Mental Clarity
While I knew meditation and mindfulness were ways of being, I was a beginner and initially, I overlooked the discipline required to make it a way of life. As I learned to maintain discipline, meditation helped me untie the long-lost psychological knots – I started to engage with my inner child and resolve unexpressed emotions. I started reflecting calmly, listening without judgment, and responding rather than reacting to situations.
The best practice of mindfulness includes six phases of guided meditation – centered on Love and Compassion, Gratitude, Forgiveness, Envisioning A Perfect Future, Daily Positive Affirmations, and Blessings. It is viewed as a way to transcend life’s challenges and connect with a higher state of awareness.
Best guided meditation techniques typically involve sitting quietly and focusing our attention on an object, sound, or breath, while gently letting go of distractions. These practices encourage deep concentration, helping to calm the mind and reduce stress.
There are various forms of guided meditation that I practiced:
- Concentration Meditation: Focusing on a single point, such as a mantra, a gong sound, an image, or a scenery.
- Mindfulness Meditation: Observing my thoughts, emotions, and physical sensations without attachment.
- Loving-kindness Meditation (Metta): Practicing compassion towards myself and others by repeating phrases of goodwill.
- Meditation for Deep Sleep: Let go of my thoughts, surrender to stillness, and allow my mind to drift into peaceful, restorative sleep.
Scientific studies show that meditation activates the prefrontal cortex, the area of the brain responsible for emotional regulation. This can help individuals handle stress more effectively, making them less reactive to challenging situations.
Benefits for Mental and Emotional Health
Both mindfulness and meditation are linked to numerous psychological and physical benefits. Research by Dr. Richard Davidson, a leading neuroscientist, reveals that mindfulness practices help in activating areas of the brain that improve emotional regulation, making it easier to manage stress. Moreover, meditation has been shown to increase the size of brain regions associated with attention, memory, and cognitive function.
In addition to boosting mental clarity and focus with mindful meditation practices, I started journaling my thoughts and triggers pre and post meditation. Alongside, I made a routine of having at least 2 cups of organic or herbal tea, choose the best place at home to read or journal to internalise positive affirmations, resolve past traumans and accept blessings. By encouraging non-judgmental journaling, I reinforced my emotions without being overwhelmed by them. This drastically reduced symptoms of anxiety, depression, and emotional reactivity.
As Dr. Zindel Segal, a psychologist and creator of mindfulness-based cognitive therapy, explains, journaling with mindfulness fosters emotional resilience by helping people disengage from their emotional triggers, leading to greater emotional stability.
A Spiritual Path to Inner Peace
Mindfulness and meditation are not only psychological practices, they have deep spiritual roots. We can witness the direct relevance between mindfulness and spirituality in various religious scriptures. In the Islamic tradition, mindfulness takes shape through practices such as dhikr, and the remembrance of Allah. The Holy Quran encourages reflection and introspection, reminding individuals to remain conscious of their thoughts and actions.
In Surah Al-A’raf (7:205), believers are instructed to “remember your Lord within yourself, humbly and with awe,” reinforcing the spiritual aspect of mindfulness. Muslims’ last messenger, Prophet Mohammad (peace be upon him) observed meditation in the Cave of Hira for months before he was bestowed prophethood. It can lead to the conclusion that meditation clears up the mind and creates emotional and psychological stability to embrace major life changes.
In Hinduism and Buddhism, meditation has long been seen as a path to self-realization and enlightenment. In The Bhagavad Gita, Lord Krishna emphasizes the stabilizing effect of meditation, saying, “When meditation is mastered, the mind is unwavering like the flame of a lamp in a windless place” (6:19). This highlights meditation’s ability to promote inner calm and clarity.
Similarly, in Buddhism, mindfulness is considered essential for overcoming suffering, with the Buddha stating, “Mindfulness is the path to the deathless. Unmindfulness is the path to death” (Dhammapada 23).
Simple Techniques to Get Started with Mindfulness:
- Mindful Breathing: Focus on your breath, inhaling deeply and exhaling slowly. This helps anchor you to the present moment and calms the nervous system.
- Body Scan Meditation: Gently scan your body from head to toe, noticing areas of tension. This technique can help release physical stress and enhance body awareness.
- Loving-kindness Meditation: Repeat phrases like “May I be happy, may I be healthy, may I be wealthy” and extend these wishes to others. This promotes compassion and emotional well-being.
- Mindful Walking: Take a slow, deliberate walk, paying attention to each step and the sensations in your body. This form of moving meditation can be particularly grounding.
Conclusion: A Lifeline in a Busy World
In a world that often prioritizes productivity over well-being, mindfulness and meditation offer a lifeline. As Dr. Jon Kabat-Zinn wisely notes, “You can’t stop the waves, but you can learn to surf.” Mindfulness and meditation teach us how to navigate life’s storms with calm and composure, ultimately leading to greater peace and resilience.
For more insights on meditation through my personal experiences, connect with me on LinkedIn to reach out.
