Grit, Gratitude, & Grace Newsletter

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April 2024. Month three of Florena's treatment. Month two of unemployment.

The anxiety was eating me alive.

I'd wake up at 3 AM with my heart racing. Intrusive thoughts about worst-case scenarios. Constant tension in my shoulders and jaw. That gnawing feeling in my stomach that never went away.

I tried everything: intense workouts, journaling, talking to friends, prayer, reading, distraction.

Nothing worked. The anxiety always came back, often stronger.

Then I remember my martial arts training with mindfulness meditation.

Ten minutes that first morning. Just sitting. Breathing. Noticing.

It didn't fix everything. But for the first time in months, I felt like I could breathe.

"Training your mind to be in the present moment is the number one key to making healthier choices." — Susan Albers

What mindfulness actually is (and isn't)

Mindfulness isn't about emptying your mind or achieving perfect peace. It's not about positive thinking or manifesting good vibes.

Mindfulness is simple awareness: noticing what's happening right now—your thoughts, feelings, sensations—without judging them or trying to change them.

That's it.

When anxiety came (and it always came), mindfulness didn't make it disappear. But it changed my relationship with it.

Instead of: "Oh no, anxiety! This is terrible! Make it stop!" (which made it worse)

I learned: "There's anxiety. I notice it. It's a feeling. It will pass."

That shift? That changed everything.

The three mindfulness practices that saved me

Practice 1: Focused breathing (5 minutes)

Every morning, I'd sit and focus entirely on my breath. Not controlling it. Just watching it. In. Out. In. Out.

My mind would wander (always). I'd notice. Bring attention back to breath. No judgment.

This wasn't about relaxation. It was about training my attention. Building the muscle to notice where my mind goes and bring it back.

Practice 2: Body scan (5 minutes)

I'd mentally scan my body from head to toe, noticing any tension, discomfort, or sensation. Not trying to fix it. Just noticing.

Tight shoulders? "There's tension in my shoulders." Knot in stomach? "There's tightness in my stomach."

This taught me that emotions live in the body. And I could observe them without being controlled by them.

Practice 3: Mindful moments throughout the day

Washing dishes with full attention to the water temperature, soap suds, movement. Eating breakfast noticing textures, flavors, sensations. Walking feeling each step, the ground beneath my feet.

Turning ordinary activities into mindfulness practice.

"Be still, and know that I am God." — Psalm 46:10 (NIV)

Mindfulness is a neurological pathway to peace.

Your framework for starting mindfulness practice

Step 1: Start with just 5 minutes daily Not 30 minutes. Not an hour. Five minutes. Same time every day. Make it non-negotiable like brushing your teeth.

Step 2: Focus on your breath Sit comfortably. Close your eyes. Notice your breath. In. Out. When your mind wanders (it will), gently bring attention back. No judgment.

Step 3: Practice body awareness Scan from head to toe. Notice sensations without trying to change them. Tight jaw? Just notice it. Racing heart? Just notice it.

Step 4: Start with one mindful moment daily Pick one routine activity. Do it with full attention. Brushing teeth. Drinking coffee. Walking to mailbox. Fully present.

Step 5: Be patient and compassionate with yourself You will not be "good" at this immediately. Your mind will wander constantly. That's normal. That's why it's called practice. The wandering is part of it.

What happened when I made mindfulness non-negotiable

The anxiety didn't disappear. But I stopped being controlled by it.

I could notice anxious thoughts without spiraling. I could feel panic in my body without drowning in it. I could stay present with Florena instead of disappearing into worry. I could make decisions from clarity instead of fear.

Not because I became some zen master. Because I built the skill of noticing what was happening without being swept away by it.

Your challenge this week

For the next seven days, commit to just 5 minutes of mindfulness every morning.

Set a timer. Sit comfortably. Focus on your breath. When your mind wanders, gently bring it back.

That's it.

Don't judge yourself for "doing it wrong." There is no wrong. There's only practice.

And those 5 minutes? They might save your sanity too.

WHEN YOU'RE READY

Here's how I can help you:

The complete mindfulness framework—including focused breathing techniques, body scan exercises, mindful eating and walking practices, and how mindfulness reduces reactivity and increases emotional stability—is in "Mindset Metamorphosis: A practical and transformative guide in mastering your mind for growth and success."

Chapter 4 provides step-by-step mindfulness practices with the neuroscience behind why they work, tested during real adversity when anxiety was at its worst.

If you need practical tools for emotional regulation that actually work, this book will guide you through them.

Remember: Feed your mind. Fuel your actions. Find your fire.