Mindfulness The Art of Observing Your Thoughts and Living in the Present

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With your thoughts, you create your life

According to estimates, our mind generates between 50,000 and 70,000 thoughts each day. Most of them wander into the past or rush ahead into the future. We replay old events, get stuck in regrets, or worry about what might happen. Yet these are things we cannot change or control. In the process, we miss the only moment that is truly ours to shape: the present.

See your thoughts, don’t be them 

Observing your thoughts is a key step toward inner clarity and emotional balance. Most people tend to identify with their thoughts, believing that they are what they think. 

The true liberation comes when you realize you are not your thoughts, but the one who observes them. By listening to the inner voice without judgment, you create space between yourself and your mind. In these pauses, a quiet joy and deep peace arise revealing your presence beyond thought, awake, clear, and fully alive.

How beliefs shape our reality 

Based on the experiences we have in our lives, we develop beliefs that we consider to be true, even though they may not necessarily be. Thus, each person sees the world through their own personal lens. We are not even aware of many of these beliefs, but based on them, we judge situations, people, their behavior and many other things.

If we identify too closely with our thoughts, feelings, and beliefs, this inevitably leads to conflict. We feel attacked when someone does not share our opinion, or we condemn the views of others because they do not match our own.

Being mindful of our thoughts and feelings can help us avoid over-identifying with our own opinions. It then becomes easier for us to accept the perspectives of others, even if they don't agree with our own, and not feel attacked when someone questions us.

That is why it is so essential not to follow thoughts blindly, but to notice them, examine them and let them go when necessary.

In short:

Awareness of our thoughts gives us back the power to actively shape our lives, instead of being driven by automatic patterns. We shift from being controlled to being the creator and discover more clarity, peace, and inner freedom.

Photo: Tamara Kulish

Quick exercise for daily life: Observe your thoughts

Here’s a short mindfulness exercise you can do anywhere at your desk, on the train, or even before bed:

Pause for a moment, wherever you are. Notice what you are thinking right now, listen carefully to your mind without analyzing or judging. When a thought arises, label it gently “planning,” “remembering,” “worrying” and then let it drift by, like a cloud in the sky. Return to your breath. That’s it.

Mindfulness is so much more 

Noticing your thoughts is just one way to practice mindfulness, there are many more and you can do them anytime and anywhere for as long as you like. Mindfulness also means being aware of our feelings, bodily sensations, and the world around us just as they are. Instead of trying to change or control the moment, we meet it with gentle awareness and compassion.

Though rooted in ancient meditative traditions like Buddhism, mindfulness today is practiced worldwide, far beyond religion. It has found its place in psychology, therapy, and stress management because its impact on well-being is both profound and lasting.

How mindfulness nourishes mental health

By helping us break free from automatic reactions, mindfulness allows us to pause and respond with clarity instead of acting on impulse, which can greatly relieve stress.

It also supports emotional balance, as feelings are given space to arise and pass without overwhelming us. In this way, mindfulness creates a deeper sense of inner steadiness. At the same time, it helps quiet the overthinking mind by focusing attention on the present moment, easing the endless cycle of worry and rumination.

With regular practice, mindfulness sharpens concentration like a muscle, making it easier to stay focused and truly present. It also builds resilience, enabling us to face life’s challenges with calm, grace, and the ability to return to inner peace.

Simple mindfulness exercises

Mindfulness can be practiced anywhere you don't need a lot of time or special tools. The key is to practice regularly, even if it's just for a few minutes a day. Here are a few suggested exercises, but you can find countless other great ones online.

1. Observe your breath

Sit comfortably with your back straight, close your eyes, and feel your breath flowing in and out. Don't try to change it, just observe. When thoughts arise, notice them and gently return to your breath.

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2. Body Scan

Lie down or sit in a relaxed position. Slowly move your attention through your body from your toes to your head. Feel where there is tension, without trying to get rid of it immediately.

3. Mindful walking

Walk slowly and feel each step: the rolling motion of your feet, the movement of your legs, your balance. Keep your gaze softly directed forward and consciously perceive sounds, smells, and temperature.

4. Sensory perception in everyday life

Choose an everyday activity e.g., brushing your teeth, washing dishes, eating, or drinking coffee and perform it consciously. Pay attention to smells, colors, movements, and sounds.

5. Gratitude

Take 2-3 minutes every day to name three things, people, or events you are grateful for today. This will sharpen your focus on the positive. Just try it out, and you'll see what a great effect it has on your well-being.

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Positive effects of mindfulness on your brain

Science shows that mindfulness is far more than a moment of calm; it can reshape the brain itself. Thanks to neuroplasticity, the brain’s ability to reorganize and grow new connections throughout life, mindfulness practice strengthens the very networks tied to focus, memory, and emotional balance.

In 2011, researchers at Massachusetts General Hospital investigated the effectiveness of the eight-week Mindfulness-Based Stress Reduction (MBSR) program, which was developed by Jon Kabat-Zinn in the late 1970s and has since spread worldwide. They found that participants' brains showed visible structural changes after the mindfulness training.

Like training a muscle, regular mindfulness practice doesn’t just improve mental well-being in the moment, it builds lasting structural changes in the brain that support clarity, calm, and vitality at every stage of life.

Conclusion: Little effort, big impact

Mindfulness is not a quick fix, but a way of life that grows with practice. Just a few minutes a day can lead to greater serenity, inner clarity, and a more conscious life. It's worth taking this path not only for your own mental health, but also for a more peaceful world.

Perhaps now is the perfect moment to take a deep breath and get started.