Chapter 1: Understanding Mindfulness

Prior to experiencing depression, I had not truly engaged with the concept of mindfulness. While I practiced Zen meditation, which aligns closely with mindfulness, I hadn’t realized its specific application in my life. Meditation, especially focusing on my breath in quietude, is a form of mindfulness.

As I navigate my recovery journey, I am revisiting self-care practices that I had overlooked. Recently, I managed to practice Zazen for four minutes, a significant reduction from my previous routine of 20 minutes daily. Regaining that extended focus will require dedication, but I am hopeful.

In addition to meditation, I've begun exploring self-guided hypnosis, which has proven beneficial, and I’m utilizing the Calm app for guided meditations. This week, I delved deeper into mindfulness, and thus far, it feels like a constructive addition to my renewed Zen practice. I’ve been exploring various books to understand different perspectives on mindfulness and feel compelled to share what resonates with me. At its essence, mindfulness is about cultivating Inner Peace—it's that straightforward.

The challenge lies in seeking Inner Peace in a modern world that often feels chaotic and stressful. How do we cultivate tranquility when faced with the overwhelming pace of life, which led to my mental breakdown ten months ago?

As I learn, I realize that achieving mindfulness is not a quick fix—a common misconception in today’s fast-paced society. Our primitive brains struggle to keep up with modern demands, and one of the first lessons I learned was the importance of slowing down.

I have consciously made efforts to decelerate my actions—how I walk, eat, type, and speak. This shift has proven effective. Initially, my mind urges me to rush because of the numerous tasks at hand. However, after a week of adopting a slower pace, I feel significantly more relaxed and at peace.

Deliberately living at a slower pace has become an invaluable remedy. It not only calms my heart rate but also restores a sense of control in this unpredictable world. While many are caught in the whirlwind of rapid activity, I have chosen to step off that conveyor belt, granting myself the luxury of time. I now dictate the pace of my life—no one else does!

Mindfulness, by nature, requires patience. Good things often come to those who wait, right?

Another piece of advice I found was to seek closure regarding any unresolved issues in my life. For me, that meant coming to terms with my imperfect relationships with my mother, brother, and sister. Although it wasn’t the bond I desired, I accepted the reality of the situation. I penned a final blog post and bid a mental farewell to the relationship I had longed for.

This act provided an immense sense of relief, as if a heavy burden had been lifted. Years of grappling with what could never be changed vanished! The relief stemmed from reconciling my expectations with reality, recognizing that I am powerless to alter the nature of that relationship. Thus, I granted myself permission to find closure.

I must learn to accept things beyond my control.

The next realization was the importance of choosing my own reactions. This lesson, cultivated through Cognitive Behavioral Therapy (CBT), did not take long to grasp.

I aspire to be a calm, empathetic, and loving friend. I yearn for my happiness and that of others. While this may sound lofty, it reflects my true self and my outward intentions. Whenever I align my actions with these values, it proves beneficial.

For instance, if another driver cuts me off, I can either react with anger or consider that they might be rushing to help a sick child. I may never know the truth, but choosing the latter perspective calms me, ensuring that my passengers feel secure and comfortable. This choice can ripple outward, potentially fostering patience in those around me.

Over time, this practice of choice has helped me cultivate an authentic self—one that can love others more freely and extend patience to their mistakes. This version of myself is more likely to experience love and joy than the frustrated, hurried individual rushing through each day.

Ultimately, it shifts my default emotional state toward happiness. Of course, there will be challenging days when frustration arises, but practicing mindfulness helps shorten those periods and fosters a perspective that recognizes the good in the world.

During difficult times, mindfulness equips me with tools to navigate the stormy seas of life. It serves as my beacon of light. I have created a list of everything that constitutes my happy place—people, memories, and items that evoke positive feelings. Documenting these allows me to access this sanctuary whenever needed.

So far, my journey is promising. By being present, moving thoughtfully, and controlling my perceptions, alongside accessing my happy place during tough times, I feel hopeful.

The additional strategies I’ve learned for cultivating mindfulness include:

1. Identifying what I consider essential in my life—things I cannot live without. Often, these are worth the stress they may cause if they yield positive outcomes. Writing ranks high on this list; it often brings me joy, and even when addressing difficult topics, it serves as a cathartic process. Other essentials include my family and being in nature.
2. A vital aspect of mindfulness is decluttering the mind. A cluttered mind can distort perceptions and emotions. One of my breathing exercises involves inhaling deeply through my nose, holding my breath, and contemplating what I need to release from my mind. Once identified, I exhale through my nose, envisioning the mental clutter dissipating into the world, no longer a source of discomfort. This mental decluttering exercise is incredibly beneficial!

Overall, my outlook remains positive.

Living in the present moment is among the most challenging facets of mindfulness. We often dwell on past regrets or future uncertainties, neglecting that they exist only as concepts in our minds. The good news is that we can channel our energies into embracing the now—the fleeting moment we truly inhabit.

Meditation, mindfulness, guided hypnosis, writing, reflecting, breathing, slowing down, cultivating my happy place, CBT, and fostering love and kindness are integral to my self-care toolkit. I am committed to continuously expanding this toolbox—not only to keep depression at bay but to embrace a more mindful and joyful existence.

Because what matters is not the fall, but how we rise again. I now possess various methods to help me stand tall.

Chapter 2: Practical Steps to Mindfulness

In this enlightening video, "What is Mindfulness?", we explore the fundamental principles of mindfulness and how it can transform our daily lives. The insights offered can pave the way for a deeper understanding of this essential practice.

"Daily Calm | 10 Minute Mindfulness Meditation | Be Present" offers a serene guided meditation session designed to anchor you in the present moment, fostering tranquility and mindfulness in your daily routine.