Category: mindfulness

Mindfulness for Writers: Find Clarity and Inspiration in Your Craft

Posted on by Allan Johnson in creative industries, creativity, meditation, mindfulness, wellbeing, writing

For many writers, silence—full of potential and hesitation—can feel simultaneously rich and unbearable. We long to write, to shape thought into language, to move the idea from the interior chamber of the self into some shared terrain. And yet we resist. We distract ourselves. We rehearse the moment of beginning without quite entering it. The cursor blinks. The mind loops. The feeling grows that something must be resolved—cleared, conquered—before the writing can begin.

Mindfulness offers another way.

To write mindfully is not to wait for the perfect conditions, but to enter the imperfect ones with attention and care. It is to befriend the silence, rather than avoid it. It is to recognise that clarity does not descend fully formed from on high, but arises gradually through relationship—with language, with mood, with the flickering mind itself. At its heart, writing is an act of intimacy: with our own thoughts, with the complexities of truth, with the reader we may never meet. And like all acts of intimacy, it benefits from presence. It flourishes in the absence of harshness, when control gives way to curiosity.

The mythology around writing tends to encourage the opposite. We are taught, implicitly or otherwise, that inspiration is rare and capricious, that a successful writer must discipline themselves ruthlessly, that the creative mind is both gift and burden. From this perspective, the writer’s job becomes one of wrangling: taming the wild impulse, dragging the idea across the threshold of productivity, pushing through inertia with sheer will. But this model creates a peculiar estrangement. The act of writing becomes adversarial. We are no longer in dialogue with our thoughts but in conflict with them. The page becomes a site of pressure rather than possibility.

Mindfulness undoes this subtle violence. It invites us to return to the writing process not as a battleground, but as a place of noticing. We begin to pay attention not only to what we want to say, but to what is happening as we try to say it. We notice the quickening of the breath when a sentence feels too vulnerable. We notice the flicker of doubt when the prose doesn’t match the inner image. We notice the impulse to check email, scroll, tidy the desk—anything but face the discomfort of uncertainty.

And then, rather than judge ourselves for these things, we soften. We stay. We write from within the mess rather than waiting for the mess to resolve.

This kind of writing is slower, yes. But it is also truer. When we learn to tolerate the moment of unclarity—when we stop fleeing the fog and start writing from within it—something begins to shift. The words that emerge may be halting, but they are honest. The rhythm that arises may be uneven, but it carries the weight of attention. And from this attention, something unexpected can unfold. We find ourselves saying what we didn’t know we knew. We surprise ourselves. We write not to assert, but to discover.

In this way, mindfulness is not simply a technique for calming the nervous system. It is a stance. It is a way of approaching the creative process with respect—for ourselves, for the material, for the reader. It acknowledges that the mind, left to its own devices, will often resist the work it most wants to do. Not out of laziness, but out of fear. The fear of not being good enough, not being original, not being able to finish. These fears are ancient and deeply human. But they are not the end of the story.

Through mindfulness, we begin to recognise these internal dramas for what they are: patterns, not truths. A thought is just a thought. A mood is just a weather system. They pass. And if we can learn to observe them rather than obey them, we free ourselves from their grip. We become less entangled. We make space for the writing to emerge on its own terms.

Of course, this requires a kind of humility. The mindful writer does not approach the page with the assumption of mastery. They approach with openness. They are willing to be surprised, to be wrong, to revise not just sentences but assumptions. They listen. And this listening begins long before the first word appears. It begins in the body—the breath, the posture, the quiet scan of inner state. How am I today? What is present in me right now? Not: what do I want to write about, but: where am I writing from?

This simple pause—this moment of turning inward—can change everything. It can prevent the unconscious projection of stress onto the writing task. It can reveal the source of resistance. It can allow a more grounded voice to emerge, one less driven by ego and more attuned to truth. In this way, writing becomes a form of meditation. Each sentence is a return. Each revision is a reckoning. Each paragraph is a field of attention.

This does not mean the process becomes easy. Writing mindfully is not a shortcut to flow. On the contrary, it often requires more patience, more willingness to linger with discomfort. But it also brings a deeper reward. The writing begins to feel less like a performance and more like a practice. We are not trying to impress. We are trying to see clearly.

And that clarity—when it comes—is not just about language. It is about alignment. The writer begins to feel aligned with their own voice, their own rhythm, their own pace. They stop comparing themselves to imagined others. They stop chasing an abstract standard. They begin to trust their process, even when it feels slow or strange. They begin to recognise that inspiration is not a bolt from the blue but a byproduct of attention. That the well of creativity refills not through pressure, but through presence.

In this spirit, many writers find it helpful to create small rituals that anchor them in mindfulness. Not elaborate routines, but subtle cues—a brief pause before beginning, a few breaths with the eyes closed, a wordless acknowledgment of the moment. These rituals are not about superstition. They are about orientation. They remind the writer that this work, however ordinary, is sacred in its own way. That to sit down and listen inwardly, day after day, is an act of both courage and care.

Sometimes, of course, the writing does not come. The mind is scattered. The ideas are half-formed. The inner critic is loud. Mindfulness does not banish these moments. But it changes our relationship to them. Instead of pushing through or giving up, we stay curious. We ask different questions: What is happening here? What am I afraid of? What part of me is not yet ready to write? And sometimes, the most important work a writer can do is not to write, but to listen. To let the stillness speak. To honour the pause, not as failure, but as part of the rhythm.

In the long view, what mindfulness gives to writing is not just clarity and inspiration, but resilience. It teaches us how to return. To begin again, without shame. To meet the page as it is, and ourselves as we are. This is not merely a mental skill; it is a spiritual one. It asks us to drop the mask. To write not from performance, but from presence. And in doing so, we make room for something deeper to come through.

Writing, in this mode, becomes less about control and more about conversation. A dialogue between self and world, between language and silence. We no longer need to force meaning; we allow it to emerge. And when it does, it carries the subtle texture of truth—not just what is said, but how it is said. Not just insight, but tone. That particular cadence of voice that can only arise when the writer is fully present to their own experience.

And so the invitation is simple: write as you are. Let the writing be an act of awareness. Let the process teach you something about your own mind. Let it be less about making a point and more about making contact—with yourself, with the page, with the invisible reader who may be longing for the very thing you are about to say.

Let writing become a place of return.

Let it be a home.

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If you want to start putting these ideas into action, you can sign up for Integrative Meditation (Level 1). This course represents the culmination of years of learning, practice, and personal growth. Integrative Meditation is a comprehensive framework designed to enhance your mental and emotional well-being. It draws on Mindfulness-Based Cognitive Therapy (MBCT), positive psychology, neuroscience, Acceptance and Commitment Therapy (ACT), journaling, and breathwork to support you in reducing stress, enhancing focus, building emotional resilience, and discovering your true self.

Overcoming the Illusion of Separateness: Building Meaningful Connections

Posted on by Allan Johnson in compassion, mindfulness, Observations, wellbeing

Think about a time when you felt completely disconnected from the people around you. Maybe it was at a party, a social gathering, or some other place where you just felt out of place or misunderstood. These feelings of separation often stem from a belief that we are all separate entities, each living in our own little bubbles. It’s during these times of disconnection that we may yearn for a sense of belonging and understanding. We might long for deeper connections, genuine conversations, and a true sense of community. It’s important to remember that feeling disconnected is a universal experience, and many people have similar emotions. By acknowledging and sharing these feelings, we can begin to bridge the gap between ourselves and others, fostering empathy and strengthening our sense of interconnectedness.

But what if this sense of separation is just an illusion? Perhaps the perceived boundaries that we believe to be so fixed and unquestionable are merely constructs of our own minds, shaped by our experiences and perceptions. In reality, we may be more interconnected than we realize, with every individual, object, and event influencing and being influenced by the web of existence in ways we cannot fully comprehend. This realisation could lead us to reconsider our place in the world and the impact of our actions, prompting a shift in perspective towards greater empathy and understanding for all that is interconnected with us.

The Illusion of Separateness

Rumi, the famous 13th-century poet, once wrote:

“You are not a drop in the ocean; you are the entire ocean in a drop.”

This beautiful and profound sentiment reminds us of our inherent connectedness to all other beings. It suggests that even when we feel isolated, we are all part of a greater whole. It encourages us to embrace the notion that our actions ripple through the interconnected web of existence, influencing and impacting the lives of others in ways we may never fully comprehend. This interconnectedness can be seen in the way our choices, no matter how small, can have far-reaching effects, weaving a complex tapestry of experiences and interactions that shape the collective human experience. As we navigate the intricacies of life, recognising our place within this expansive interconnectedness can bring about a sense of unity, empathy, and responsibility towards the well-being of all beings.

Sigmund Freud, the influential Austrian neurologist and the founder of psychoanalysis, made significant contributions to our understanding of the human mind. He proposed that the ego, one of the three components of the psyche along with the id and superego, functions as a mediator between our instinctual desires and our moral conscience. According to Freud, the ego’s primary function is to navigate the conflicting demands of the id, which operates based on the pleasure principle, and the superego, which represents our internalised moral standards. This intricate balance often leads the ego to engage in a perpetual struggle as it seeks to fulfil the demands of both the id and the superego while also attempting to maintain a sense of individuality and autonomy. As the ego strives to negotiate these internal conflicts, it may resort to various defense mechanisms and strategies to ensure its survival, contributing to the development of a perceived sense of separateness and self-preservation.

For example, in relationships, the ego might manifest as pride or defensiveness, causing us to build up walls rather than bridges. Imagine a scenario where you’re having an argument with a loved one or a close friend. Instead of trying to understand their perspective, your ego is pushing to win the argument or defend its position. Is that ultimately going to help you resolve the conflict? No. The ego wants to win because it thinks that is what’s most important. But what the ego doesn’t acknowledge is that the illusion of separateness—the idea that we are different from the person we’re arguing with—will continue to keep us apart. This sense of separateness can exacerbate the conflict, leading to further misunderstandings and hurt feelings. It’s essential to recognise the impact of the ego on our interactions and to actively strive toward empathy, understanding, and connection in our relationships. By doing so, we can dismantle the walls erected by the ego and foster a more harmonious and compassionate connection with those around us.

Contemporary and Spiritual Perspectives

Contemporary spiritual teachers like Eckhart Tolle take this concept even further. In his book, The Power of Now, Tolle describes the ego as feeding off pain and fear, perpetuating this sense of separation to maintain its sense of self-importance. He emphasises the importance of mindfulness, urging individuals to become more aware of their ego and its patterns. Tolle’s teachings encourage a shift in consciousness towards living in the present moment, free from the constraints and illusion of the ego’s grip. This shift, according to Tolle, allows individuals to experience true inner peace and liberation from identification with the egoic mind.

This concept of “non-self” in Buddhism is deeply intertwined with the idea of interconnectedness and interdependence. It goes beyond the individual self and extends to a profound understanding of how all living beings are connected. This interconnected nature of existence is not limited to Buddhism, as various spiritual traditions and philosophies across the globe also emphasise the interconnectedness of all things. The recognition of this interconnectedness has profound implications for how we perceive ourselves and our place in the world, inviting us to consider the impact of our actions on others and the environment.

Similarly, in Christianity, Jesus emphasized love and connection, famously saying, “Love thy neighbor as thyself.” This powerful teaching underscores the profound interconnectedness of humanity, urging us to extend compassion not only to those around us, but also to ourselves. Through this act of love and empathy, we recognise that our own well-being is intricately linked with that of others. This principle serves as a reminder that when we uplift and support those in our community, we also contribute to our own growth and fulfillment.

Connection in Literature

Turning to literature, we find similar themes. In the 20th century, a novel from 1910, Howards End by E.M. Forster, explored the theme of human connection. From beginning to end, Howards End is about how we connect with others, form community, and build partnerships, friendships, and kinship. In that novel, Forster famously wrote:

“Only connect! That was the whole of her sermon. Only connect the prose and the passion, and both will be exalted.”

This idea of “only connect” speaks to the importance of bridging the gap between the inner self (what’s going on inside) and the outer world, between thoughts and feelings, and between self and others. In our relationships, this means that deep, meaningful connections require vulnerability and a willingness to bridge the differences between people. It’s about creating a space where individuals can express their true thoughts and emotions, fostering an environment of understanding and compassion. Through this process, we open ourselves up to others, cultivating relationships that are based on authenticity and mutual respect. It involves actively listening to one another, seeking to comprehend rather than simply respond, and embracing the unique perspectives that each person brings to the table. These connections are not just about sharing joy and laughter, but also about supporting one another through challenging times, offering a shoulder to lean on, and providing a safe haven for genuine expression. Thus, the concept of “only connect” extends beyond mere communication; it encapsulates the depth of empathy, acceptance, and genuine connection that enrich our lives.

The Notion of Interconnectedness

Thinking along similar lines, Thich Nhat Hanh speaks of the notion of “interbeing,” which suggests that all things are interconnected and interdependent. He says:

“We are here to awaken from the illusion of separateness.”

This understanding can transform our relationships by enabling us to appreciate the unique qualities and experiences that shape each individual. When we acknowledge the common thread of humanity that binds us together, we not only develop a sense of empathy, but also a profound appreciation for the diverse perspectives and backgrounds that enrich our interactions. It allows us to cultivate deep connections with others, fostering a supportive and inclusive environment where everyone feels valued and understood. Embracing diversity contributes to a broader worldview and encourages open-mindedness, leading to innovative solutions and a more harmonious coexistence within our communities.

Embracing the interconnectedness of all living beings can profoundly impact the way we navigate through disagreements. When we acknowledge this interconnectedness, we cultivate patience and a deeper understanding, which in turn strengthens the fabric of our relationships. By recognising our shared humanity, we find the inherent value in communication with authenticity and kindness. This mindset not only fosters a more inclusive and harmonious coexistence with others, but also empowers us to bridge the gaps that may divide us, fostering a sense of unity and cooperation.

Building Stronger Interpersonal Connections

So, how do we build stronger interpersonal connections in our own lives and begin to dispel the illusion of separateness? First, it’s important to differentiate between superficial connections, which are often based on common interests or activities, and deep connections, which are grounded in shared values, mutual respect, and emotional openness. Building deeper connections involves investing time and effort in getting to know the other person on a profound level, engaging in meaningful conversations, and actively listening to their thoughts and feelings. This process also entails being vulnerable and allowing ourselves to be truly seen by others, fostering an environment of trust and understanding. By nurturing these deep connections, we can forge relationships that are resilient, supportive, and enriching, ultimately transcending the barriers of separateness and fostering a sense of genuine belonging and interconnectedness.

Superficial connections might grow and evolve into deep connections, and that’s great if they do. This is not to say we should avoid all superficial connections in our lives. However, we should be aware of how we are cultivating our connections with others to take them to a deeper level, where our shared values and beliefs are given time and space for discussion and where we can feel truly seen, acknowledged, and held in presence by the person we’re with. It’s important to note that deep connections often require vulnerability, honesty, and openness. When we allow ourselves to be vulnerable with others, we create the opportunity for a more profound understanding and bond to develop. This depth in our connections can lead to a greater sense of belonging, support, and fulfillment in our relationships. Engaging in meaningful conversations, sharing experiences, and actively listening to others can also contribute to the growth of these connections. As we invest time and energy into fostering meaningful relationships, we can enrich our lives and the lives of those around us, creating a supportive and nurturing network of genuine connections.

A friendship based solely on a shared hobby, for instance, might falter when circumstances change—and that’s fine. We grow and change, and our relationships grow and change over time. But friendships based on a deeper emotional bond can endure through the highs and lows, through thick and thin. It’s crucial to acknowledge that as individuals, we evolve, our experiences shape us, and our priorities shift. This natural ebb and flow in life can affect the dynamics of our friendships. When we build connections based on genuine understanding and empathy, we create a sturdy foundation capable of weathering the tests of time. As we navigate the complex tapestry of life, we appreciate the deep, meaningful connections that sustain us through life’s unpredictable journey.

The Challenges of Building Deep Connections

Building deep connections isn’t easy, and one of the biggest challenges we encounter is our fear of vulnerability. Many people fear being hurt or rejected as they open up emotionally. In many relationships, avoiding difficult conversations or hiding true feelings can lead to a slow breakdown of connection over time. This can happen in romantic relationships as well as friendships. It’s like a plant that isn’t watered—it may survive for a little while, but it’s certainly not going to thrive. The fear of vulnerability can prevent us from fully expressing ourselves and exploring the depths of intimacy. Overcoming this fear requires courage and trust. It involves being open and accepting, allowing oneself to be seen and understood, and truly listening to others without judgment. When we embrace vulnerability, we create an environment where deep and meaningful connections can flourish, enriching our lives in ways we never thought possible. It’s an ongoing process that requires patience, empathy, and a willingness to communicate authentically.

Empathy is crucial for connection because it allows us to understand the feelings of others at a deeper level. One practical way to develop our empathy is through what’s called “active listening”—really paying attention to what the other person is saying without immediately thinking about how we will respond. This involves not only hearing the words but also understanding the emotions behind them, acknowledging the nonverbal cues, and being aware of the speaker’s body language. By practicing active listening, we’re not just listening to the words being said, but we’re actively engaging in the full presence of the other, noticing all cues and indicators about how they’re feeling and what they’re trying to communicate to us. This conscious effort to truly comprehend the underlying emotions and intentions of the speaker fosters a stronger connection and a deeper sense of understanding in our relationships.

Another valuable tool for improving communication is active listening. When we use “I” statements, it’s also important for the other person to be actively listening. This means giving their full attention, making eye contact, and providing verbal and nonverbal cues to show that they are understanding and empathizing. Additionally, practicing empathy plays a crucial role in fostering healthy communication. When we express our feelings and needs using “I” statements, it’s beneficial for the listener to show understanding by acknowledging our emotions and needs. This can contribute to a more open and constructive dialogue, creating a space where both parties feel heard and valued. Furthermore, incorporating “I” statements into our communication style can lead to a deeper understanding of each other’s perspectives and experiences, paving the way for stronger and more meaningful connections.

The Foundation of Trust in Relationships

Lastly, building trust is foundational for any deep relationship, and this takes time. Trust is built through consistent, reliable behaviour over time and by being open and honest in our communication. It’s about being there for each other through thick and thin, showing empathy, and demonstrating genuine care. Trust also grows from shared experiences, shared values, and mutual respect. Taking the time to truly understand each other’s perspectives and actively listening to one another’s concerns further cements the foundation of trust in any relationship.

Remember, building meaningful connections requires empathy, openness, and a willingness to be vulnerable, which isn’t always easy. Empathy allows us to truly understand others’ perspectives and feelings, fostering deeper connections. Openness enables us to share our experiences and thoughts authentically, creating a bond based on honesty and trust. Being willing to be vulnerable means being brave enough to show our authentic selves, allowing others to do the same, and creating genuine, lasting connections. So, while it isn’t always easy, the rewards of these qualities in building connections are immeasurable.

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If you want to start putting these ideas into action, you can sign up for Integrative Meditation (Level 1). This course represents the culmination of years of learning, practice, and personal growth. Integrative Meditation is a comprehensive framework designed to enhance your mental and emotional well-being. It draws on Mindfulness-Based Cognitive Therapy (MBCT), positive psychology, neuroscience, Acceptance and Commitment Therapy (ACT), journaling, and breathwork to support you in reducing stress, enhancing focus, building emotional resilience, and discovering your true self.

Embracing Presence: A Path to Mindfulness and Fulfilment

Posted on by Allan Johnson in compassion, mindfulness, Observations

Have you ever had the feeling that life is passing you by? As if you were constantly stuck in the past or worried about the future? What if the real key to happiness and fulfilment lies in something as simple as connecting with the present moment and being fully present? Many spiritual and mindfulness practises emphasise the importance of living in the now, as this can help to reduce stress and anxiety, increase appreciation for the simple pleasures of life and improve overall wellbeing. By cultivating a sense of mindfulness and focussing our attention on the present, we can experience a greater sense of peace and contentment, allowing us to make the most of each moment as it unfolds.

When we talk about presence, we mean the opposite of being in the future or in the past. Much of our waking life is dominated by our worries about the past and our fears about the future. What gets lost in between is the present moment. Dwelling on the past often leads to regret, while worrying about the future often leads to anxiety. It is important to realise that living in the present does not mean ignoring the lessons of the past or neglecting the future. Rather, it is about finding a balance between learning from the experiences of the past and carefully preparing for what is to come while fully enjoying the beauty and possibilities of the present. This mindset can lead to a deep sense of gratitude, mindfulness and a deeper connection with the world around us.

The present moment is the only time we have control over. We have no control over the past and we cannot fully control the future — although we can influence it through our actions in the present. Therefore, the present is the most valuable and important time to focus on. When we are fully in the present, we can make the most of every experience, connect more deeply with others and appreciate the beauty that surrounds us. When we focus on the present, we can also better manage our thoughts and emotions, leading to a greater sense of inner peace and contentment. When we embrace the present moment, we can make conscious choices and take intentional action to shape our future in a way that aligns with our values and goals.

Writer and Zen practitioner Natalie Goldberg sums up the essence of presence beautifully with her quote: ‘Every moment is enormous, and it’s all we have.’ We rarely think about the fact that all that really exists is this one moment of awareness. This quote from Goldberg captures the true essence of presence and why it is so important. Presence allows us to appreciate each moment as it unfolds and to fully engage with the richness of our experience and the interconnectedness of all things. When we embrace presence, we can also enjoy the beauty of simple things and feel gratitude for the ordinary, developing a deeper sense of fulfilment and satisfaction in our daily lives. When we embrace the practise of presence, we become attuned to our surroundings and develop a greater sense of empathy and understanding for others. It also provides us with the clarity to make conscious choices and respond thoughtfully to the ebbs and flows of life, rather than being consumed by worries about the future or regrets about the past. In essence, presence is not just a state of being, but a gateway to a more mindful, purposeful and enriched existence.

Imagine spending time with a close friend or loved one, knowing that this may be the last time you will see them face-to-face. How would your behaviour change in this conversation? If you knew this was your last conversation, your attention to every detail and nuance in the moment would increase. This increased attention is a new form of presence where every detail and nuance is noticed, appreciated and valued. You may find that you enjoy the way their eyes sparkle when they smile or the tone of their laughter. Every gesture and expression becomes precious and imprinted in your memory with unrivalled clarity. The words exchanged carry a weight that transcends the ordinary and takes on an almost tangible meaning. In this state of heightened presence, time seems to slow down, allowing you to savour and appreciate every moment. The shared experiences, the dreams and the unspoken realisations are distilled into a precious essence and form a tapestry of memories that will endure beyond the boundaries of time.

A very good friend of mine, who later became an important artist, told me something that has stayed with me since we were teenagers. She said, ‘whenever something really special happens in your life, stop for a moment and recognise it.’ This simple practise of taking a moment and saying, ‘this is a really special moment, a really special time,’ is something I still do regularly. Anchoring the uniqueness of the present moment in my consciousness is a powerful practise. Reflecting on the individual details of the experience, the emotions felt and the impact of the moment has allowed me to cultivate gratitude and deep appreciation for the richness of life. It is fascinating how these small pauses can add depth and meaning to our daily lives and fill it with a sense of wonder and joy. Each time I engage in this practise, I find myself embracing the beauty of the present moment and understanding the significance of these unique experiences that form the tapestry of my life.

When we talk about the present, past and future in English, we engage in a complex interplay of linguistic constructions that profoundly affect our understanding of time. Unlike some other languages, English does not have a true future tense. Instead, we rely on auxiliary verbs and other linguistic devices to convey actions or events that have not yet occurred. This approach not only reflects the flexibility and adaptability of the English language, but also emphasises the intricate relationship between language and temporal perception. Think of phrases like ‘I will go to the store later today’ or ‘I am meeting my friends for dinner tonight.’ Through these expressions, we manifest a cognitive shift towards prospective thinking by subtly directing our awareness towards future events. This linguistic nuance embedded in our everyday communication plays an important role in the way we conceptualise time. It often causes us to anticipate and plan for the future rather than fully engaging with the present moment.

Poets have long been fascinated by the role of language in shaping our understanding of time. They seek to capture the fleeting moments and evoke deep emotions with their words. One such tradition that has been particularly successful in this endeavour is the haiku, a poetic form that beautifully captures the essence of the present moment. Originating in Japan, haiku are revered for their concise and evocative style, often depicting scenes from nature or daily life in just a few lines. This form of poetry emphasises simplicity, brevity and mindfulness and encourages both the poet and the reader to appreciate the subtle beauty of the here and now. Influenced by Zen Buddhism, the haiku form emphasises that being fully aware and present in each moment is not only an artistic endeavour, but also a deeply spiritual practise. Zen philosophy teaches that the present moment is the only reality we truly have, and it exhorts us to let go of distractions, judgements and worries and instead embrace the fullness of each passing moment. By encouraging us to look inward, observe without judgement and immerse ourselves fully in the present, haiku poetry offers a powerful reflection of Zen philosophy and challenges us to cultivate a heightened awareness of the world around us.

How often do we assume that we will only be happy if something happens in the future? Phrases like ‘I wish I had…’ or ‘I will be happy if…’ postpone the possibility of happiness and joy to an indefinite point in the future. Instead of focusing only on the future, we should transform our hopes and dreams for tomorrow into something like ‘I am grateful for’ and ‘I am content now’. By shifting our mindset to gratitude and contentment, we can find happiness in the present moment instead of always waiting for a future event. By returning to the present in each moment, we are not shirking responsibility for the future, but fully embracing it and enriching our lives in every moment, especially the moment we actually have control over. Gratitude and contentment in the present allows us to live a more fulfilling life, appreciating the beauty of each moment and finding joy in everyday experiences.

By remembering that the past is gone and the future is to come, we can focus on the present moment and our awareness of it. This practise allows us to cultivate a sense of mindfulness and appreciate the beauty of each moment. When we embrace the present moment, we can savour the small pleasures of life, be it the warmth of the sun on our skin, the laughter of a loved one or the stillness of nature. By being fully present in our lives, we can also deepen our connections with others, build meaningful relationships and enrich the tapestry of our existence. Let’s continue our journey to live more in the present and appreciate the richness this brings to our lives and the lives of those around us.

Subscribe to my free newsletter for more tools, guided meditations, and productivity insights.

If you want to start putting these ideas into action, you can sign up for Integrative Meditation (Level 1). This course represents the culmination of years of learning, practice, and personal growth. Integrative Meditation is a comprehensive framework designed to enhance your mental and emotional well-being. It draws on Mindfulness-Based Cognitive Therapy (MBCT), positive psychology, neuroscience, Acceptance and Commitment Therapy (ACT), journaling, and breathwork to support you in reducing stress, enhancing focus, building emotional resilience, and discovering your true self.

Cultivating Beauty: Nourishment for the Soul Beyond the Superficial

Posted on by Allan Johnson in habits, mindfulness, Observations, wellbeing

Beauty is all around us, just waiting to be noticed. Sometimes it is obvious, like a colourful sunset or a beautiful bouquet of flowers, but sometimes it is more subtle, like the gentle curve of a shell on the shore, the delicate pattern of the frost on a window pane or the soft glow of candlelight on a quiet evening. There is an infinite variety of beauty in the world, from the grandeur of majestic mountains to the delicate details of a spider’s web. Appreciating these simple moments of beauty can bring a sense of calm and wonder to our lives, reminding us to slow down and savour the extraordinary in the ordinary.

Learning to train our eyes and hearts to recognise the beauty in our everyday lives can be a transformative exercise. By consciously looking for moments of wonder in the mundane, we develop a deeper appreciation for the world around us. Whether it’s the gentle curve of a flower petal, the soothing rhythm of the rain or the laughter of a loved one, there are countless opportunities to find joy and inspiration in the everyday. When we embrace this mindset, we can fill our days with gratitude and mindfulness, which ultimately enriches our life experiences.

The English novelist D.H. Lawrence was a firm believer in the restorative power of beauty. For Lawrence, beauty was not just a superficial quality, but a vital source of nourishment for the soul, providing emotional and spiritual nourishment that went beyond the basic needs met by physical nourishment. His view that ‘the human soul needs actual beauty even more than it needs bread’ encapsulates the idea that beauty is an essential part of the human experience that penetrates deep into our consciousness and awakens a sense of wonder and connection. In our daily lives, this philosophy challenges us to be receptive to the unexpected manifestations of beauty so that we can find solace and inspiration in the most unlikely places and moments.

The understanding of beauty varies over time and between cultures. What is considered beautiful in one culture may not be the same in another. Historical and cultural influences can shape perceptions of beauty, as can be seen in the way different eras have celebrated certain body types or facial features. It’s fascinating to observe the different perspectives on beauty and see how they reflect the rich tapestry of human experience around the world.

In Japan, for example, the concept of wabi-sabi celebrates the beauty of imperfection and impermanence. This philosophy not only appreciates the natural cycle of growth and decay, but also emphasises the elegance that lies in simplicity and asymmetry. Wabi-Sabi encourages the individual to find harmony in the imperfections and impermanence of existence and fosters a deep sense of gratitude and acceptance. The aesthetic of wabi-sabi permeates various aspects of Japanese culture and influences art, architecture and design. It emphasises the value of unpretentious, unadorned beauty in a world that is often preoccupied with perfection and permanence.

In Western history, beauty has often been associated with symmetry and consistency, reflecting the influence of classical Greek and Roman ideals on the aesthetics of art and architecture. The emphasis on proportion and balance in classical works continues to shape our understanding of beauty today, inspiring the design of iconic buildings and timeless works of art. This enduring legacy is a testament to the enduring appeal of symmetry and consistency in the Western cultural perception of beauty.

From the intricately woven patterns of traditional textiles in Asia to the vibrant colours and rhythmic movements of African dances, beauty manifests itself in countless ways. The more we learn about the diversity of beauty in a global and historical context, the more sensitive and nuanced our understanding of beauty in our own lives becomes. This expanded awareness allows us to appreciate the multifaceted nature of beauty and embrace the richness of cultural differences, fostering a deeper sense of connection and understanding within our global community.

In my view, beauty is a form of simplicity. This simplicity can be found in natural landscapes, where the harmonious arrangement of elements evokes a sense of peace and awe. It can also manifest itself in human creativity, such as in minimalist architecture, where clean lines and uncluttered spaces evoke a sense of elegance and sophistication. Beauty as simplicity is a guiding principle in many aspects of life, encouraging us to appreciate the purity and grace found in the unassuming and uncomplicated.

By removing the superfluous and unnecessary elements from our surroundings, we can bring out the underlying elegance and harmony in the world around us. This concept of simplification and refinement was developed in the influential Bauhaus movement, originating in Europe in the early twentieth century. The aim of the movement was to emphasise simplicity and functionality in design, eliminate superfluous ornamentation and create clear, geometric forms. The basic principle that ‘less can indeed be more’ shows how minimalism offers us a profound opportunity to appreciate the intrinsic beauty of our surroundings and encourages us to recognise the value of the essential and unadorned. This philosophy goes beyond design, shaping our perception of the world and influencing various aspects of contemporary culture and lifestyle.

Clutter can get in the way of beauty, overwhelming the senses and distracting from the simple elegance of a space. By embracing minimalism and discernment, we can make the beauty in our lives more visible and impactful. When we get rid of unnecessary things and focus on what is truly important, we create space for the real beauty to emerge, allowing us to appreciate the details and craftsmanship of the things we want to keep. This conscious design of our surroundings not only enhances the aesthetic appeal, but also promotes a sense of calm and serenity. This creates a mindful and peaceful environment in which we can fully engage with the beauty that surrounds us.

Spiritual teacher Marianne Williamson has beautifully described the essence of beauty as ‘spiritual radiance’, illustrating the idea that true beauty comes from within. This inner light shines through when a person is deeply connected to their authentic self and in tune with their purpose. Williamson’s insight invites us to look at beauty beyond externals. She emphasises the transformative power of inner radiance that emanates from a person who is in harmony with their true nature and life purpose.

Building on this concept, it is important to recognise that when we cultivate qualities such as compassion, kindness and empathy, we further enhance the depth of our inner radiance, making it stronger and more impactful in our interactions with the world. In addition, the practise of self-care and self-awareness helps to nurture this inner light so that it permeates every aspect of our being and radiates outward to touch the lives of those around us. The beauty of spiritual radiance goes far beyond physical attributes. It invites us to dive into the depths of our inner being and embrace the transformative power of authenticity and purpose.

Beauty is indeed abundant and can be found in the smallest details, from the delicate petals of a flower in bloom to the mesmerising patterns in nature’s creations. If we take the time to stop and observe the world around us, we can discover the breathtaking symphony of colours, shapes and textures that make up the essence of beauty. When we open our hearts and minds to the various forms of beauty, be it in art, in nature or in the actions of others, we enrich our lives and connect with the profound allure of the world. With an attentive eye and an open mind, we open the door to a deeper understanding and appreciation of the profound beauty that surrounds us.

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If you want to start putting these ideas into action, you can sign up for Integrative Meditation (Level 1). This course represents the culmination of years of learning, practice, and personal growth. Integrative Meditation is a comprehensive framework designed to enhance your mental and emotional well-being. It draws on Mindfulness-Based Cognitive Therapy (MBCT), positive psychology, neuroscience, Acceptance and Commitment Therapy (ACT), journaling, and breathwork to support you in reducing stress, enhancing focus, building emotional resilience, and discovering your true self.

Overcoming Negativity Bias and Resistance: Cultivating a Sustainable Meditation Practice

Posted on by Allan Johnson in habits, meditation, mindfulness, Observations

Imagine you receive an email from your boss asking you to come in or give them a call. You may feel worried or anxious and think, “What is this about? Is it something bad?” These thoughts can trigger feelings of fear, dread and anxiety, which can lead to outward behaviours such as increased heart rate, sweating or blushing. Imagine the thoughts and feelings that arise and the physical sensations in your body — discomfort or uncertainty. You may also consciously react with anger because you are expecting bad news.

Notice what happened in this thought experiment: you did not know what the boss wanted, but our minds generated automatic reactions. The lack of clarity from the boss created a feeling of uncertainty and triggered a cascade of thoughts and emotions. These emotions in turn influenced our behaviour and led to a mixture of reactions that we struggled to control. As we observed this automatic flow from thoughts to emotions to behaviours, we realised that some of our actions were out of our control, while others could be consciously controlled. This realisation clarified the intricate connection between our thoughts, feelings and actions and shed light on the way our reactions are shaped by internal and external stimuli.

Humans have a negative bias that has developed over tens of thousands of years of evolution, causing us to see the more negative option as true. This bias is a defence mechanism that prepares us for the worst-case scenario. It is deeply rooted in our subconscious and guides our thoughts and actions in various areas of life. This bias likely arose from the need to be constantly alert to potential dangers in order to ensure our survival in a world full of uncertainties, and is now reinforced by the dissemination of negative information in the media and society, shaping our perceptions and reactions to the world around us. However, if we are aware of these biases, we can consciously challenge them and balance them with positive perspectives, fostering a more realistic and resilient mindset.

In the 21st century, however, we no longer need to be guided by these automatic evolutionary reactions. A regular meditation practise helps us to detach from these deeply programmed reactions by noticing when our mind is on autopilot. When we develop mindfulness, we can observe our thoughts and emotions without automatically reacting to them. This allows us to make conscious choices and respond to situations in a more aware and considered way. Over time, the practise of meditation can bring about significant changes in our neural pathways, leading to better emotional regulation and a greater sense of inner peace. In addition, mindfulness can help us become more aware of our automatic reactions and habitual patterns. In this way, we can free ourselves from unconscious reactions and live with more awareness and authenticity.

So when we focus on centring ourselves in the present, we become more receptive to the sensations in our body, the sounds around us and the subtle changes in our environment. Through this heightened awareness, we are able to notice when our thoughts wander, gently acknowledge them and bring our attention back to the present moment and the rhythm of our breath. Each cycle of this practise serves as an exercise to strengthen our mental resilience, much like an extra repetition on a strength machine or an extra mile on the treadmill. The tools of integrative meditation act as catalysts for change, gradually reshaping our neural pathways and redefining the way our minds work. By becoming more aware of our thoughts and emotions, we begin to decode their patterns and gain insight into the inner workings of our mind, leading to a deeper understanding of ourselves and our thought processes.

Meditation is a transformative journey that goes beyond the designated time slot. It becomes an integral part of our daily routine and influences our thoughts, actions and overall well-being. Much like the careful tending of a garden, our meditation practise requires patience, dedication and nurturing. If we continue to invest time and energy into this practise, we will witness its gradual development, much like the growth of a garden over time. Just as a gardener tends to the various aspects of his garden, we nurture our meditation practise, encourage its development and reap the rewards of our persistent care and attention.

When we start something new, we go through a motivational cycle. In the beginning, we are excited and enthusiastic, full of hope and ambition, eager to master new challenges and seize new opportunities. Over time, however, it is natural for motivation to wane as the novelty wears off and we look for something new to reignite our passion and interest. This is a common phenomenon that many people face, and it often serves as a reminder to look for new sources of inspiration and fulfilment in our pursuits.

Perhaps you are noticing a resistance to your meditation practise today. Are you bored? Are you frustrated because you have to keep focussing on the object of meditation? As you deepen your meditation practise, it is normal to encounter these challenges. It can be beneficial to recognise these moments of resistance as opportunities for growth. You could experiment with different meditation techniques or incorporate a change of scenery to revitalise your practise. Remember that every moment of resistance is an opportunity to strengthen your mindfulness muscles and deepen your meditation experience. Keep exploring and stay open to developing your practise.

Simply recognise these feelings without judging them. Recognise that each emotion has a purpose and a message to convey. Take the time to sit with these feelings and allow yourself to fully experience them without feeling the need to react immediately. This mindful approach can lead to a better understanding of your emotions and give you a sense of inner peace.

These resistances often reflect how we react to challenges in our daily lives. When we are faced with adversity, our inner strength and bravery are tested and through these challenges we discover the depths of our resilience. Whether it’s a personal struggle, a professional setback or a social issue, our ability to face and overcome obstacles shapes our character and determines our path. Any resistance we encounter serves as a mirror that reflects our reactions, our coping mechanisms and our ability to grow. These moments of resistance are not only obstacles, but also opportunities for self-knowledge and empowerment.

When you begin a meditation practise, simply be aware of these obstacles. Pay attention when they arise and understand that they are natural. The first step is to notice them when they arise. It is important to face these obstacles with patience and understanding. By recognising their existence, we create the space for self-reflection and growth. As you dive deeper into your meditation practise, you may find that these obstacles reveal valuable insights about your thought patterns and emotional responses. Embracing these insights can lead to profound changes that allow you to develop a more positive and compassionate attitude. Remember that this is a journey of self-discovery and that every obstacle is an opportunity for personal development and inner resilience.

Subscribe to my free newsletter for more tools, guided meditations, and productivity insights.

If you want to start putting these ideas into action, you can sign up for Integrative Meditation (Level 1). This course represents the culmination of years of learning, practice, and personal growth. Integrative Meditation is a comprehensive framework designed to enhance your mental and emotional well-being. It draws on Mindfulness-Based Cognitive Therapy (MBCT), positive psychology, neuroscience, Acceptance and Commitment Therapy (ACT), journaling, and breathwork to support you in reducing stress, enhancing focus, building emotional resilience, and discovering your true self.