In our fast-paced world, finding a moment of peace can feel like a luxury. But what if I told you that just a few minutes of mindfulness a day could slowly but surely change your life? For me, mindfulness has been more than a practice—it’s been a lifeline.
It all started in 2018, in a time of heartbreak and emotional upheaval. What began as a simple commitment to breathe mindfully for ten minutes each morning has turned into a six-year journey of healing, self-discovery, and transformation. In this article, I want to share my story and offer practical tools for anyone looking to begin—or deepen—their mindfulness practice.
Discovering Mindfulness Through Pain
My mindfulness journey started during one of the most painful periods of my life—a breakup from a long-term relationship while I was pursuing my master’s degree at the University of Southampton in the UK. The emotional pain was intense. I could literally feel my heart aching.
At that time, I was already somewhat familiar with meditation, having practiced it occasionally during yoga sessions. But this time, it became something deeper. With time on my side—between academic work, club activities, and sports—I found refuge in the quiet corners of the Hartley library, immersing myself in books on mindfulness and emotional healing.
The act of sitting still and simply breathing became a daily ritual. I started small: just ten minutes each morning, focusing on my breath. At first, my mind wandered constantly. But instead of judging myself, I gently brought my attention back. Over time, the practice grew, and so did my ability to sit longer, listen more deeply, and observe my thoughts without reacting to them.
Daily Meditation and the Path to Inner Peace
Meditating daily since 2018 has taught me a lot. In the beginning, it was all about healing. But as the pain faded, a new sense of calm and clarity began to take its place. That’s the quiet magic of mindfulness—when you show up for it consistently, it meets you where you are and helps guide you forward.
Within a year of consistent practice, I noticed a profound change. I became more grounded, less reactive, and more compassionate toward myself and others. I was still the same person, but somehow lighter.
What surprised me most was how this personal shift began to ripple out. Friends and family noticed the difference and started asking about meditation. I found myself guiding others through the steps I had taken—never as an expert, just as someone walking the path a little ahead of them.
Deepening My Practice with Formal Training
In 2019, as I started working in London, I decided to deepen my understanding of meditation through a structured course. I enrolled in the Mindfulness-Based Cognitive Therapy for Life (MBCT-L) program from Oxford University. This eight-week course helped me solidify the foundations of my practice and expand my perspective on mental health.
Each week focused on a different theme:
-
Waking Up from Automatic Pilot
-
Another Way of Being: Keeping the Body in Mind
-
Gathering the Scattered Mind
-
Recognising Reactivity
-
Allowing and Letting Be
-
Responding Skillfully: Thoughts Are Not Facts
-
How Can I Best Take Care of Myself?
-
Mindfulness for Life
Through these topics, I learned that mindfulness is more than a tool for stress relief—it’s a way of living with intention, awareness, and kindness. We explored the science behind mindfulness, the work of renowned authors like J. Mark G. Williams, John Teasdale, Zindel Segal, and Jon Kabat-Zinn, and we practiced bringing mindfulness into everyday activities.
Even after the course ended, I carried its teachings with me. I still revisit the practices regularly to refresh my perspective and deepen my understanding.
Mindfulness as a Lifelong Journey
One of the most important lessons I’ve learned is that mindfulness is not about perfection. It’s about presence. Even now, after years of practice, my mind still drifts during meditation. And that’s okay. The key is awareness—simply noticing when it happens and gently returning to the breath.
Mindfulness doesn’t promise to erase pain, but it helps us relate to pain in a different way. Instead of resisting discomfort, we learn to sit with it, understand it, and respond with care.
This practice has also taught me to extend the same kindness to others. When someone is going through a tough time, I no longer rush to give advice or fix the problem. I try to be fully present—to listen, to hold space. And sometimes, that’s enough.
Mindfulness Authors Who Changed My Life
Over the past six years, I’ve read (and re-read) many books on mindfulness, each offering new perspectives and insights. I’d love to introduce you to three authors who have deeply shaped my understanding of mindfulness and emotional well-being. If you’re curious about where to begin, these voices are a beautiful place to start.
1. Thich Nhat Hanh – The Heart of Mindfulness
One of the first books I read that truly touched my soul was The Miracle of Mindfulness by Thich Nhat Hanh, a Vietnamese Zen master, peace activist, and poet. His writing is simple yet profound, filled with compassion and clarity. He emphasizes the idea that mindfulness isn’t just something you practice while sitting—it’s something you live, moment to moment.
“Drink your tea slowly and reverently, as if it is the axis on which the world earth revolves—slowly, evenly, without rushing toward the future.”
Thich Nhat Hanh’s work teaches us that peace is not found outside of ourselves but within the way we breathe, walk, eat, and listen. After living abroad for 13 years, one of the first things I did upon returning to Vietnam in 2023 was visit Tu Hieu Temple in Hue, where Thich Nhat Hanh spent his final years. It was a moving, grounding experience.
Other wonderful books by him include:
-
Peace Is Every Step – a collection of short teachings that invite mindfulness into everyday life
-
No Mud, No Lotus – a guide to understanding suffering as the path to happiness
-
You Are Here – an approachable introduction to mindfulness for beginners
If you resonate with gentle wisdom and a spiritual, heart-centered approach to mindfulness, his teachings are an incredible starting point.
2. Mark Williams – Bridging Science and Mindfulness
Mark Williams is one of the co-creators of Mindfulness-Based Cognitive Therapy (MBCT), a powerful approach that combines traditional mindfulness practices with modern psychological insights. He’s also a professor emeritus of clinical psychology at Oxford University.
His book Mindfulness: A Practical Guide to Finding Peace in a Frantic World, co-authored with Danny Penman, is the book I recommend most often to friends. It presents an 8-week program that’s grounded in scientific research, easy to follow, and accessible even for beginners. This was the textbook used in my MBCT-L course and remains a key part of my ongoing practice.
What I appreciate about Williams is that he offers a bridge between clinical psychology and ancient mindfulness traditions. He demystifies mindfulness without diluting its essence. His work speaks to both the skeptic and the seeker.
Other books to explore:
-
The Mindful Way Through Depression (with Segal, Teasdale, and Kabat-Zinn) – essential for understanding how mindfulness can transform the experience of depression
-
Mindfulness for Life – a deeper dive into maintaining mindfulness as an ongoing lifestyle, not just a short-term fix
If you’re looking for a grounded, evidence-based approach to mindfulness that you can apply to real-world stress and emotional struggles, Mark Williams is an excellent guide.
3. Jon Kabat-Zinn – The Scientist Who Brought Mindfulness to the West
Jon Kabat-Zinn is often credited with bringing mindfulness into mainstream medicine and wellness culture in the West. He is the founder of the Mindfulness-Based Stress Reduction (MBSR) program at the University of Massachusetts Medical School and a long-time student of Buddhist meditation.
His classic book Wherever You Go, There You Are is both poetic and practical. It invites readers to pause, breathe, and remember that this moment—right here—is enough. His teachings are secular, science-backed, and widely applicable.
“Mindfulness means paying attention in a particular way: on purpose, in the present moment, and non-judgmentally.”
This phrase is at the core of Kabat-Zinn’s approach. He helped strip mindfulness of religious framing without stripping away its depth or dignity, making it accessible to hospitals, schools, corporations, and individuals worldwide.
Other books worth exploring:
-
Full Catastrophe Living – a comprehensive guide based on the MBSR program
-
Coming to Our Senses – a powerful look at how mindfulness can change society
-
The Healing Power of Mindfulness – reflections on meditation, healing, and being present amid difficulty
If you’re drawn to the intersection of science, health, and mindfulness, Jon Kabat-Zinn is a powerful voice to explore.
A Lifelong Practice, A Loving Presence
Mindfulness has been with me through heartbreak, healing, career changes, and major life transitions. It’s helped me become a better listener, a calmer person, and a more present friend, daughter, and colleague.
I still consider myself a student of mindfulness. There is always more to learn, more to observe, more to embrace. That’s part of the beauty of this path—it meets you where you are and walks with you gently forward.
In future posts, I’ll be sharing more about specific practices, guided meditations, and reflections that have supported my mental health and overall well-being. For now, I invite you to pick up one of the books above, carve out a few minutes of stillness in your day, and begin your own journey inward.
The breath is always there. It’s waiting for you to notice it.