Section 1.1: Eliminate Internal Dialogue

It may seem unconventional, but halting your use of verbal language can be a powerful mindfulness exercise. I often find myself trapped in a cycle of overthinking with thoughts like: “What should I wear tonight? Should I do laundry?” “I need to remember to buy avocados.” “What will the weather be like tomorrow? I hope it’s nice for a bike ride to Rotterdam.” “I don’t feel like this; I want to do something enjoyable.”

These racing thoughts can be overwhelming. To combat this, I decided to temporarily stop using language, leading to a surprising stillness in my mind.

Consider this: when you see a tree, you instantly label it as such. This labeling prevents you from experiencing the tree’s true nature, as the word is merely a representation. The term ‘tree’ is not the tree itself, just as a map does not encapsulate the city it represents.

By ceasing to label, you can shift your focus to the present moment, allowing yourself to engage with experiences in their pure form. It may sound abstract, but it can be quite enjoyable and effective.

“Walk as if you are kissing the Earth with your feet.” — Thich Nhat Hanh

Section 1.2: Tune into Surrounding Sounds

Take a moment to breathe deeply, slow your breath, and focus on the sounds around you. Don’t strive to analyze or categorize the noises; instead, let them wash over you and accept them as they are.

This practice directs your attention to the present, as sound only exists in the now. You can't hear sounds that are yet to come, and the sounds of the past are already gone. There is only the sound of this moment.

Listen without judgment to the hum of the refrigerator, the ticking of heating pipes, the distant cars, or even the rhythm of your breath. This simple act can effectively ground you in the present.

Explore 5 Simple Tips for Mindfulness in Everyday Life. This video offers practical strategies to integrate mindfulness seamlessly into your daily routine.

Section 1.3: Connect with Your Feet

Shift your attention to your feet without moving them. Notice their temperature — are they warm, cold, or comfortable? Feel the sensation of your shoes or the floor beneath you.

Mentally explore each toe, observing whether you can distinguish them from one another. This technique can be extended to any part of your body, but focusing on your feet can be particularly effective. You can practice this exercise anywhere, whether at your desk or relaxing on the couch.

Photo by Jan Romero on Unsplash

Section 1.4: Count to Center Yourself

If you find it challenging to stay present, you're not alone. With practice, you can improve your focus. One technique I frequently use is counting:

1. Count a point with each exhale.
2. Count to ten.
3. If you lose your count, restart at one.
4. If you reach ten, go back to one.

Continue this as long as necessary to center yourself in the moment. This method can help calm an active mind, allowing you to transition to observing sounds or focusing on your breath.

Visualize your mind as a still lake. When you're busy, you disturb the water, making it murky. By sitting quietly and calming your thoughts, the sediment settles, and clarity returns to your mind.

Photo by Yoann Boyer on Unsplash

With patience, you will notice your thoughts becoming clearer. Counting can be a practical tool for cultivating patience and focus. If you’re still waiting to see results, give it a try for a few days. With consistent effort, you will find a more peaceful mind — and that’s perfectly acceptable, as anything worthwhile requires dedication.

Photo by Atte Grönlund on Unsplash

A tranquil and joyful mind is indeed worth the effort.

“The present moment is filled with joy and happiness. If you are attentive, you will see it.” — Thich Nhat Hanh