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Mindfulness For A Busy Mind - Part 1

Updated: Oct 15, 2023


Illustration depicting a contrast between a cluttered mind filled with everyday distractions and a clear, mindful state of being in nature.
Choosing clarity: The journey from a cluttered 'Mind Full' of distractions to a serene 'Mindful' presence in nature.

For years, my wife, a mental health professional, encouraged me to practice mindfulness. With a perpetually busy mind, I never felt the need - stress and anxiety were strangers to me. However, observing the profound impact it had on her life stirred my curiosity. She seemed more present and engaged, whether admiring nature during our hikes or in her personal encounters. In an effort to embrace her perspective and minimize the gentle nudges, I decided to embark on my mindfulness journey.


Several months in, and while I’m far from a Zen master, the changes are undeniable. I've noticed increased productivity, a stronger presence in professional and personal spaces, and an inexplicable sense of joy permeating through my daily activities.


Embarking on this journey doesn’t necessitate monumental changes. You can start small, gradually allowing mindfulness to seep into the nooks and crannies of your existence. Here’s a helpful hint to kickstart your journey: Begin with a simple 3-minute breathing exercise. It’s a small commitment with remarkable returns, subtly paving the way for a quieter mind and a more focused approach to life.


Here’s a simple guide to get you started:

  1. Find a comfortable position, sitting or lying down, ensuring your spine is elongated.

  2. Interlace your fingers resting them gently on your belly, eyes and mouth softly closed.

  3. Inhale deeply through the nose into your belly, feeling it expand, then exhale slowly, feeling it contract. Repeat.

  4. Incorporate counting to maintain a rhythmic flow, inhaling for a count of five, and exhaling for ten.

  5. After completion, release your hands and feel a serene energy enveloping your body, setting a peaceful tone.

Finding the right time for this practice is essential. Mornings work best for me, aiding in setting a positive, focused tone for the day. Alternatively, a midday session can serve as a refreshing reset, fostering an afternoon of productivity. Lastly, an evening practice can facilitate a peaceful transition into a restful night.

Join me as I share monthly insights and tools from my journey, hoping it will illuminate yours. Remember, starting small can lead to transformative experiences in mindfulness and overall well-being. final one is at night before you close your eyes which will help you get a restful night.

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