Mindfulness and the Joy of Being: Practical Meditation for Mental Energy, Creativity and Growth.

This week’s focus is on mindfulness—staying in the present moment and letting its surge of energy fill our feelings. To me, the music of Zorba the Greek, and the character of Zorba, perfectly captures this spirit. It’s based on the story by Greek author Nikos Kazantzakis, which I highly recommend reading. The famous syrtaki dance, featured in the movie adaptation starring the legendary Anthony Quinn, embodies the joy of living in the now. So, put on this uplifting piece, let it energize you, and let’s dive into mindfulness.

1. Introduction

Welcome back to the Plan-Be Foundations! So far, we’ve discussed movement and exercise in Part 1, and self-positive talk (ROAR) in Part 2. Together, these practices align your body and mind, setting you up for the next foundation: Mindfulness.

The goal of these foundations is simple—to help you build the right energy and mood to step into the realm of growth, development, and success. Success, as we all know, isn’t a straight road. It’s filled with twists and turns. But, as the famous saying goes, “A journey of a thousand miles begins with a single step.”

To take that step effectively, we need to be in the right mental and emotional state, and mindfulness is key to achieving that. I know you’ve likely heard about mindfulness before, but in this discussion, I’ll share some unique perspectives. We’ll also explore the difference between happiness and contentment and why mindfulness is vital for sustaining motivation and enthusiasm.

Mindfulness, the ultimate cure.

2. What is Mindfulness?

Mindfulness is the practice of being fully present in the moment—what I like to call the BE level. In this state, you’re free from the weight of the past and the distractions of the future. It’s about immersing yourself in the now, where life truly happens.

However, many of us fall into the trap of time, letting our minds wander to the past or the future.

• The Trap of the Past:

  Have you ever been in a situation where you’re trying to focus, but your mind keeps revisiting a mistake or missed opportunity? You start thinking, “I wish I’d done that differently” or “I should’ve said this.” These thoughts, often tinged with regret or frustration, steal your attention from the present moment.

  
  

• The Trap of the Future:

  On the other hand, excessive worrying or daydreaming about the future can also pull you away from the now. While having dreams and goals is important, living solely in “what ifs” can create anxiety and prevent action.

  
  

Mindfulness brings us back to the present, allowing us to focus fully on what’s happening right now. Whether you’re working, enjoying a meal, or taking a walk, mindfulness ensures you experience these moments to their fullest.

Bring the Magic of Holidays to Everyday Life with Mindfulness

The Joy of Holidays and Mindfulness

Have you ever wondered why holidays feel so magical? Why do they bring us so much joy?

One reason is that when we’re travelling or on holiday, we tend to be more mindful. Think about it—when you’re exploring a new place, you notice the little details: the beauty of nature, the intricate architecture, the sounds of a bustling city, or the softness of sand underfoot. You’re fully immersed in the experience, savoring every moment.

Now, here’s the thing: you don’t need to wait for a holiday to experience this level of joy. Mindfulness can bring the same richness and appreciation to your everyday life. The beauty of the moment isn’t reserved for exotic destinations—it’s all around you, right here, right now. You just need to learn how to connect with it.

Why Mindfulness Matters

Mindfulness is more than just a tool for focus—it’s a gateway to joy and contentment. When you practice mindfulness, you experience life in a richer, deeper way. A simple walk becomes an adventure; drinking water feels refreshing and revitalizing.

This practice creates a profound sense of contentment that’s not dependent on external circumstances. As Thich Nhat Hanh said, “The present moment is filled with joy and happiness. If you are attentive, you will see it.”

Happiness vs. Contentment

Here’s a key idea: the difference between happiness and contentment.

• Happiness is usually tied to external factors, like a fun trip, a great meal, or time spent with friends. While these moments bring joy, they’re temporary. The trip ends, the weekend is over, and the friends leave.

• Contentment, on the other hand, is a lasting state that comes from within. It’s the ability to feel at peace and fulfilled regardless of circumstances. Mindfulness helps us tap into this infinite well of inner joy.

As Marcus Aurelius once said, “You have power over your mind—not outside events. Realize this, and you will find strength.”

3. Your Turn: Practicing Mindfulness

Here are four practical mindfulness exercises to try this week:

1. Mindful Walking:

   During your next walk, shift your focus from thinking to feeling. Notice the ground beneath your feet, the breeze on your skin, the sounds of birds, or the rustling of leaves. Take five minutes to immerse yourself in the present moment.

   
   

2. Mindful Eating:

   With your next meal, savor each bite. Let the flavors and textures linger. Appreciate the effort it took for that food to reach your plate. Bonus: this practice can improve digestion and help you eat less.

   
   

3. Breathing in Line:

   Waiting in a queue? Instead of reaching for your phone, focus on your breath. Inhale deeply, feel the air filling your lungs, and exhale slowly. Let your mind settle in the rhythm of your breathing.

   
   

4. Bedtime Body Scan:

   Before sleep, take a few minutes to scan your body from head to toe. Notice how your sheets feel, the coolness of the pillow, and the rhythm of your breath. This practice can help you relax deeply and fall asleep faster.

   
   

4. Community Update

Last week, I published Part 2 of the Plan-Be podcast. I’ll be honest—I’m still tweaking things to make it feel more natural, but I believe in starting before you’re ready and improving along the way. Waiting for perfection often leads to procrastination, so here we are, learning and growing!

I’ve also added a podcast page to my website and made updates to the Plan-Be.info  resources.

This week, I’m in France for a workshop for process engineers. While it’s unrelated to personal mastery, I’ve been using spare moments to brainstorm life hacks and tips for Instagram posts and reels I am about to start by the end of this week. Stay tuned—I’ll share updates soon!

5. Weekly Inspirational Corner

Let’s close with some inspiration:

Eckhart Tolle reminds us:“Realize deeply that the present moment is all you ever have. Make the Now the primary focus of your life.”

 another gem from Thich Nhat Hanh:“Sometimes your joy is the source of your smile, but sometimes your smile can be the source of your joy.”

And here’s another gem from Marcus Aurelius:

“You have power over your mind—not outside events. Realize this, and you will find strength.”

This week, let’s focus on the beauty of the now. The more present you are, the more joyful life becomes.

Thank you for joining me today! Keep practising mindfulness, and let me know how it goes. Remember, every moment is an opportunity to Be. Until next time, stay present, stay inspired, and keep building your Plan-Be life.