By Paul Nelson, M.Ed.

Introduction

Stress is a normal part of life—but when it becomes acute or prolonged, it can affect nearly every part of our mind and body. From headaches and poor health to difficulty focusing or regulating emotions, stress can easily wreak havoc in our lives.

Mindfulness can help. It’s an evidence-based method proven to be effective at managing stress. But it also offers many other benefits when practiced regularly.

This guide is for anyone who:

• Feels mentally overwhelmed or emotionally overloaded from stress

• Struggles with anxiety, frustration, unexpressed anger, or regret

• Wants to feel more joyful and excited about being alive

• Is curious about mindfulness but unsure how to begin

In this guide, you’ll learn about mindfulness, how it works in the brain and body, what interferes with it, and the many benefits associated with “entering the Now.” You’ll also learn about the type of mindfulness practice called “sustainable”, why it’s such an important approach, and how to start your own practice.

What is Stress?

Stress is not just mental—it’s also deeply physical. When we perceive a threat (real or imagined), the brain triggers the release of stress hormones, such as cortisol and adrenaline. This “fight or flight” response is helpful in emergencies. Activated repeatedly, however, it can take a serious toll on the mind and body, resulting in a host of health issues, such as insomnia, digestive problems, immune dysfunction, high blood pressure, anxiety, and depression. When the nervous system loses its ability to return to a calm state—that's where mindfulness can help.

What Is Mindfulness?

Mindfulness is the practice of entering fully into the present moment—the “Now”—without clinging, analyzing, or pushing away. Rather than avoiding the discomfort of stress or becoming overwhelmed by it, mindfulness helps us pause and observe what’s happening inside. In so doing, we become aware of the stressful thoughts, feelings, and sensations racing unnoticed in the background.

By entering the Now, we create a quiet space between stimulus and response. We’re able to move past the stressful chatter into a quieter, more peaceful part of ourselves. With this ‘peace of mind’, the nervous system shifts from a state of reactivity to one of calm. Tension subsides. The mind clears. A sense of joy, even bliss, can occur. From this peaceful space, we can respond to life with greater clarity, compassion, and resilience.

What Disrupts with Our Peace of Mind?

Many things can interfere with our peace of mind, often without us even realizing it. Here are some common internal and external disruptors:

Internal Factors

• Mental Chatter (Overthinking). Ruminating on the past or worrying about the future can pull us out of the present moment.

• Strong Emotions. Anxiety, anger, or sadness can hijack attention and narrow awareness.

• Self Doubt. Expecting immediate calm or blissful experiences from mindfulness can create frustration or self-judgment.

• Physical Pain. Discomfort from physical pain, whether chronic or acute, can lead to distraction and make practicing difficult.

External Factors

• Digital Distractions. Constant notifications, multitasking, and screen time scatter attention and reduce mental clarity.

• Sensory Distractions. Busy, loud, or cluttered environments make it harder to stay centered.

• Cultural Conditioning. We live in a productivity-driven society. Slowing down to “just be” can feel like a contradiction to prevailing norms, or even "lazy."

• Lack of Support. Without community or encouragement, maintaining a consistent practice is harder.

The good news? These aren’t blocks—they’re invitations. Each one can become part of our practice if met with curiosity rather than judgment. For example, noticing distraction is mindfulness.

What are the Benefits of Mindfulness?

Mindfulness calms our mind and body by helping us let go of stressful thoughts and feelings, thereby deactivating the body’s “fight-or-flight” response. But it also offers many other benefits, including:

• Improved focus and concentration through sustained attention

• Enhanced emotional regulation, helping us respond rather than react

• Boosts in cognition and memory by strengthening brain functions linked to learning and recall

• Reduced symptoms of depression while increasing emotional resilience

• Better autoimmune health by supporting immune response and reducing inflammation

• Improved relationships through greater empathy and presence

• Reduced physical pain by shifting the experience of discomfort

Research shows that regular mindfulness practice works. For example, a study published in the medical journal Circulation found that participants practicing mindfulness experienced significant reductions in blood pressure—comparable to the effects of medication. Researchers found that mindfulness can serve as an effective, drug-free tool for managing hypertension, particularly when stress is a contributing factor.

The true value of mindfulness lies not just in symptom relief—it’s in how it gradually shifts our relationship with stress itself. Rather than reacting automatically, we learn to pause, notice, and respond with greater clarity and intention. This shift doesn’t occur overnight. That’s why a sustainable approach is key. Like physical fitness, peace of mind is realized through steady, repeated engagement of our awareness.

What Is Sustainable Mindfulness?

Sustainable mindfulness refers to a practice that’s realistically integrated into our lives and sustained over time. Rather than being a short-term fix or something we do only when stressed, it's a way of mindfully relating to our thoughts, emotions, and experiences on a daily basis, and across our lifespan.

Sustainable mindfulness uses reliable, easy-to-follow exercises to develop and maintain the skills needed to enter the Now. But it does more. It views every moment as an opportunity to find our peace of mind. It encourages touchpoints of presence—looking at everything we think, say, and do as a means for sustaining mindfulness. It lives in ordinary moments: taking the elevator, walking the dog, listening to music. While breathwork and body scans are important, this practice isn’t confined to a cushion or yoga mat, but infused into daily life. It's an approach that’s nourishing, natural, and enriching. It feels good. And that’s important. Because the long-term benefits of mindfulness depend on a practice that’s been sustained—and enjoyed—throughout our lives.

The key characteristics of sustainable mindfulness:

• Consistency over intensity. Practicing every day is more beneficial than long, occasional sessions.

• Adaptability. It fits into our real life—whether we're at work, preparing a meal, or hiking a trail.

• Resilience-focused. Helps us build inner resources to meet life’s challenges with calmness and clarity—now and down the road.

• Compassionate mindset. Promotes an alternative to self-criticism with more self-compassion, as well as kindness and forgiveness for others.

• Supportive structure. Includes routines, reminders, or online support to help us stay engaged.

Ultimately, sustainable mindfulness is about creating a lifestyle shift—not just a technique—so that mindfulness becomes a natural part of how you meet every moment, like a gift waiting to be opened

Creating Your Sustainable Practice

The key to sustainability is to make presence an integrate part of your daily life. To get started, you’ll need to find what works best for you, e.g. mindfulness exercises that meet your busy schedule, personal stressors, any health and physical challenges, even your anxiety type (see research).

But don’t stop there:

• Start viewing every moment as an opportunity to be mindful—notice the feelings of the doorknob in your hand, the sounds in a coffee shop, or the sensation of your breath.

• Tune your awareness into existing routines like brushing your teeth, logging onto your computer, or listening to music

• Make every personal conversation, interaction, or experience a chance to heighten awareness and clarity—really feel that warm sun on your face.

Initially, commit to just a few minutes of mindfulness activity daily, gradually increasing the duration as your attention span grows. Some days will be easier than others. The key is to keep showing up and practicing. Don’t be discouraged by distractions. As stated above, noticing when your mind wanders is a valuable part of practice.

These small, sustainable exercises—done daily—can gradually shift your baseline from stressed and distracted to calm and attentive, with many more benefits eventually coming your way.

Here are a few recommendations to help sustain your practice:  

• Set a phone alert, sticky note, or visual cue to pause and check in.

• Track your practice. Apps or journals can help sustain motivation and focus.

• Be kind to yourself. Skipping a day doesn’t mean you’ve failed. Just begin again.

• Most importantly, be patient. You’re not chasing a quick fix. You’re building a skill, a routine, to last a lifetime. There will be days when your mind is restless or your schedule gets in the way. That’s okay. Simply begin again.

Common Misconceptions

Many beginners think mindfulness means “emptying the mind” or achieving some blissful, thought-free state. That’s a myth. The mind will think and the body will feel—that’s what they do. Mindfulness isn’t about stopping difficult thoughts and feelings; it’s about learning to relate to them differently, before they hijack our nervous system.

Others assume we need to meditate for many hours a day to see results. Extended sessions of intense meditation aren’t required in a sustainable mindfulness practice (although some people choose to move in this direction as well). A personalized practice that includes daily exercises and an emphasis on being mindful whenever possible can have an equally significant impact on our lives. This is especially true if we want a practice that offers long-term benefits.

Q: “I can’t meditate because my mind is too busy.”

A: Actually, a busy mind is normal. The practice is not to stop thinking, but to notice when your attention drifts and bring it back to the present—again and again.

Q: “Mindfulness is religious.”

A: Mindfulness originated in ancient Buddhism, where it remains a core component of this path toward insight, freedom from suffering, and lasting well-being. Today, it is widely integrated into secular settings—from hospitals and schools to corporate wellness programs.

Q: “I don’t have time.”

A: Mindfulness exercises can be organized around your personal needs, including your schedule. But remember, every moment is an opportunity to enter the Now. The key is consistency and curiosity—being relentlessly curious about your thoughts and feelings, rather than trying to judge or control them.

Closing Thoughts

Mindfulness is more than a technique—it’s a way of being, a way of living. By returning our attention to the present moment—day after day—you can both enter the Now to manage occasional stress and stay in the Now to enjoy steady, lasting benefits.

You don’t have to change your life to benefit from mindfulness—you just need to deepen how you meet it, here and now. Finding your peace of mind makes all the difference in the world.

© 2025 Paul Nelson. All rights reserved. This article is the intellectual property of Paul Nelson and may not be copied, reproduced, distributed, or used in any form without express written permission from the author.