"For as long as I can remember, my mind has been a whirlwind of thoughts. At 39, I found myself constantly overthinking, worrying about work, family, and what felt like a million little things. My days were a blur of stress, and my nights were filled with tossing and turning, unable to quiet my racing thoughts. It wasn’t just the big worries either; sometimes, it was the small, insignificant things that kept me up at night. I knew I needed to find a way to manage my anxiety and clear my mind, but I didn’t know where to start."
A New Approach: Exploring Mindfulness for the First Time
That’s when I heard about the mindfulness sessions happening every Tuesday evening at the community center near my office. A friend had mentioned them in passing, suggesting that it might be something I should try. Initially, I was skeptical. How could sitting still and focusing on my breath help with the constant noise in my head? But eventually, I decided it was worth a shot. I needed to do something, and this seemed like a simple, non-intimidating place to start.
I remember feeling a mix of curiosity and doubt as I considered going. Part of me wanted to brush it off as just another trend—one of those things that people say will “change your life” but ultimately feels pointless. Yet, another part of me, the part that was tired of lying awake at night and feeling overwhelmed every day, was ready to try anything that might bring some relief.
The idea of sitting still and focusing on my breath seemed almost laughable given my busy mind. But deep down, I knew I couldn’t keep going the way I was. So, I decided to take the plunge. I marked the next Tuesday evening on my calendar, telling myself that at worst, it would be an hour out of my week. I could always walk away if it wasn’t for me, right? Little did I know, that one decision would be the beginning of a significant shift in how I approached my stress and anxiety.
First Session: Learning to Be Present
I walked into the mindfulness session feeling anxious and unsure. The room was softly lit, with floor cushions arranged in a circle. A faint scent of lavender filled the air, calming my nerves a little. There were a few other people there, quietly settling into their places. At the front of the room sat the instructor, a serene-looking woman named Claire. She greeted us with a warm smile and began the session with a gentle introduction to mindfulness.
“Mindfulness is about being present,” she explained. “It’s not about forcing your mind to be empty, but rather, noticing your thoughts without judgment and letting them pass.” Her voice was soothing, and as I listened, I started to feel the tension in my shoulders ease just a bit.
Claire guided us through a simple breathing exercise. “Close your eyes,” she said softly. “Take a deep breath in through your nose, and slowly let it out through your mouth. Focus on the sensation of the air as it enters and leaves your body.”
I followed her instructions, closing my eyes and taking a deep breath. For the first time in what felt like ages, I tried to focus solely on my breath. My mind resisted at first, jumping from thought to thought—what I needed to do tomorrow, what I had forgotten to do today. But Claire’s voice continued to guide us back to the breath, gently reminding us that it was okay if our minds wandered. “Acknowledge the thought, and then let it go,” she said.
It wasn’t easy, but by the end of that first session, I felt… different. My mind wasn’t silent by any means, but it felt a little quieter, a bit more at ease. I left the session feeling lighter, as if I had set down a heavy bag I’d been carrying for too long.
Week Two: Exploring the Senses
I returned to the next session with a mix of curiosity and apprehension. This time, Claire introduced us to a practice called mindful observation, where we would focus on a single object and take in every detail. She handed each of us a small stone, smooth and cool to the touch.
“Hold the stone in your hand,” she instructed. “Notice its texture, its weight, and the way it feels against your skin. Observe its color and any tiny imperfections on its surface. Just focus on the stone.”
It sounded simple, almost silly, but as I sat there, holding the stone and examining it, something shifted. For those few minutes, my mind wasn’t racing. It was focused, calm, absorbed in the moment. I wasn’t worrying about deadlines or replaying past conversations. I was just… there, fully present.
After the exercise, Claire explained that focusing on our senses can anchor us in the present moment. “Our minds are often caught up in the past or the future,” she said. “By tuning into our senses, we bring ourselves back to the here and now.”
I found myself nodding. It made sense. When I focused on the stone, there was no room for my usual worries. I left that session feeling a sense of clarity I hadn’t felt in years.
Week Three: Embracing Everyday Mindfulness
By the third week, I had started incorporating mindfulness into moments beyond our weekly sessions. Claire had suggested we try mindful walking at some point during the week, so I decided to give it a shot during my lunch break. The idea was simple: walk slowly, paying attention to each step, the sensation of my feet touching the ground, the rhythm of my breathing, and the sounds around me.
At first, I felt self-conscious, like I was walking in slow motion while the world rushed past me. But as I focused on the act of walking—really feeling each step—I started to notice things I’d usually overlook: the rustling of leaves, the warmth of the sun on my skin, and even the faint scent of flowers from a nearby garden. My mind, which was usually cluttered with worries, began to clear. For those few minutes, I wasn't thinking about work or the long list of tasks waiting for me. I was just there, in the moment.
Later that week, during one of the mindfulness sessions, Claire introduced a similar practice called mindful eating. She handed each of us a raisin and asked us to eat it as slowly as possible, noticing every texture, taste, and scent. It sounded strange, but as I focused on each aspect of that small piece of fruit, I realized how often I eat without paying attention. It made me more aware of how mindfulness could be applied to even the most mundane parts of daily life.
I left that session feeling a sense of accomplishment. Mindfulness was no longer confined to the weekly meetings or a specific exercise. It was beginning to seep into my everyday actions, helping me find moments of calm amidst the chaos.
Week Four: Confronting My Thoughts
By the fourth week, I had started practicing mindfulness on my own, incorporating short breathing exercises into my mornings and taking a few minutes to observe my surroundings during lunch breaks. It was becoming a small but significant part of my routine.
During that week’s session, Claire introduced us to a more challenging practice: mindful reflection. She asked us to sit comfortably, close our eyes, and allow our thoughts to come and go. “Don’t push them away,” she said. “Simply notice each thought, acknowledge it, and let it pass.”
This was hard. As soon as I closed my eyes, the floodgates opened. Worries, regrets, to-do lists—they all rushed in. But instead of trying to suppress them, I followed Claire’s advice. I noticed each thought, acknowledged its presence, and gently brought my focus back to my breath.
It was exhausting at first, but as I practiced, I began to notice a shift. My thoughts felt less overwhelming, less like a wave crashing over me and more like leaves floating down a stream. I didn’t have to fight them; I just had to let them flow.
Gaining Clarity
Over the weeks, mindfulness became a valuable tool for me. I started incorporating it into my daily life, not just during the sessions. When I felt anxious, I practiced deep breathing. When my thoughts spiraled, I paused to observe my surroundings, grounding myself in the present. These small practices made a big difference.
I began to notice that I was worrying less. My mind was still busy, of course, but it no longer controlled me. I felt more in control, more aware of my emotions and how to manage them. It wasn’t that I never got stressed or anxious, but I had learned how to navigate those feelings with more grace and clarity.
"Now, mindfulness is part of my everyday life. I still attend the weekly sessions when I can, but I also practice on my own. It’s become a habit, something I turn to when I need to quiet my mind and center myself. I’m not perfect at it, and there are days when my mind is too restless to fully settle. But that’s okay. Mindfulness isn’t about perfection; it’s about presence."
Sophie, 39
Marketing Communication Manager
The most valuable lesson I’ve learned from this practice is that I have the power to change how I relate to my thoughts. I don’t have to be swept away by them. I can observe them, acknowledge them, and then let them go. In doing so, I’ve found a sense of peace that I didn’t think was possible.
When I first started exploring mindfulness, I realized that I needed guidance and support to truly understand and practice it effectively. I turned to a variety of resources—books, websites, and podcasts—that provided practical advice, techniques, and inspiration. These have been invaluable to me on my journey toward a calmer, more mindful mindset. Here’s why these resources matter to me and how they’ve helped shape my practice.
Books
"The Miracle of Mindfulness" by Thich Nhat Hanh
This book was a gentle yet profound introduction to mindfulness for me. Thich Nhat Hanh’s simple explanations and practical exercises taught me how to integrate mindfulness into my everyday life. His approach made the concept feel less abstract and more like a series of small, manageable steps. Whenever I feel overwhelmed, I revisit this book to remind myself of the importance of living in the present moment.
"Wherever You Go, There You Are" by Jon Kabat-Zinn
Jon Kabat-Zinn’s book helped me realize that mindfulness is not about trying to clear my mind completely, but about being present with whatever I am experiencing. His down-to-earth writing made the practice feel accessible and welcoming. He offers many simple exercises that I’ve incorporated into my daily routine, such as mindful breathing and mindful walking, which have become anchors for me when my mind starts to spiral.
Websites
Mindful.org; https://www.mindful.org
This website has been a treasure trove of information on mindfulness. It offers articles, guides, and meditation practices that cater to both beginners and those with more experience. I often visit Mindful.org for inspiration and guidance, especially when I need new ideas to deepen my practice. Their stories of real people using mindfulness in daily life make me feel connected and remind me that I’m not alone on this journey.
Headspace; https://www.headspace.com
I started using Headspace for their guided meditations, which were incredibly helpful as a beginner. The app provides a structured way to practice mindfulness and has different programs focused on stress, anxiety, and sleep. On busy days when I can’t attend a full session, I use Headspace’s shorter exercises to fit in some mindful moments, helping me stay grounded even in the chaos.
Podcasts
"The Mindful Kind" by Rachael Kable
This podcast is full of relatable and practical advice on mindfulness. Rachael Kable’s calm voice and thoughtful insights make it easy to listen to and apply what she shares in my own life. I love how each episode explores different aspects of mindfulness, from managing stress to developing self-compassion. Listening to this podcast has given me new perspectives and strategies for practicing calm in everyday situations.
