Mindfulness refers to maintaining awareness of the present moment, including current thoughts, feelings, and actions, without passing negative judgments. A practical technique to foster mindfulness is to engage our senses and focus on breathing. Consider what you are seeing, smelling, touching, tasting, or hearing. Evaluate your breathing pattern; if it is shallow, consciously take several slow, deep breaths. This approach encourages presence and attentiveness.

Why does mindfulness matter? In practical terms, your ability to influence anything lies in the present—not two minutes nor two days from now. While planning is necessary, when you are deciding which path to take right now, consider asking yourself:

  • Is this something I need to address in this moment?
  • If so, what are my choices?
  • Is this a priority?
  • Do I need more information?
  • Who could help me?

If you are simply ruminating about something – something from the past or something in the future – you have no power there. ZERO. You are using your energy, which is a limited resource, for something that is not even real. This point is not about judging yourself. We all do this. In this example, practicing Mindfulness would be you noticing that you are choosing to ruminate. If you ruminate regularly, without taking notice that you are doing it, it can become robotic and habitual. Is this a habit you want to cultivate?

How do mindfulness practices change the brain? Repeated thoughts, feelings, or actions strengthen certain neural connections, turning them into habits. These habits become effortless, allowing the brain to conserve energy for other important tasks – those that require much more energy. Here is a succinct video, by Sentis, that shows in simple terms how neuroplasticity works:

The key is allowing ourselves enough time to practice adopting new ways of thinking, behaving, and handling our emotion. You are never to old to learn. Does it take energy? YES…but that is another subject. Just imagine if you changed just 10% of your negative habits – would your life be different? More about habits later…

Under TSPs, I have posted a 5 minute breathing meditation. It is my favorite. Check it out!!