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Jonah Engler’s Guide to Mindfulness

Sensory overload and anxiety are common struggles in a fast-paced world with hectic schedules and jam-packed routines. Juggling multiple tasks at a time and being on constant high alert can often take a toll on our mental health, draining our energy and making us feel burned out. While we cannot alter our everyday routines, Jonah Engler believes that we can learn to include a few habits that can ease our stress and better our emotional well-being. An example of such a habit is mindfulness.

Jonah Engler’s Exercises for Mindfulness

It is easy to get caught up in the troubles of the past and the worries of the future. This state of being is called forgetfulness, where the mind becomes out of touch with the present reality; the opposite of forgetfulness is mindfulness. Mindfulness is a meditation style that helps participants realize that every condition required for happiness is present in their current lives. This technique aims to emphasize the fact that our true home doesn’t lie in the past or the future. Life is here and now; being present in the existing moment is the only way one can learn to find peace. Here Jonah Engler will guide you through this simple practice.

Mindful Breathing

Jonah Engler emphasizes that the first exercise, although simple, can have a massive impact on your mind if performed regularly. Mindful breathing is the straightforward task of breathing in and out while focusing all your attention on the breaths you take. Acknowledge every breath, and in doing so, bring your mind home to yourself. When the object of your mindfulness becomes your breath, the natural cycle of mental discourse will temporarily stop. You will automatically stop thinking for a moment, which is the miracle of this practice. You aren’t thinking of past regrets or focusing on fulfilling future assignments; you are here in the now. Even just for 5-10 minutes, taking a break from everyday tasks and reminding yourself to be alive in the present moment can significantly reduce anxiety and bring calm.


The second exercise is to focus on every breath from beginning to end. Meaning that if you take an in-breath for 2-3 seconds, your mindfulness also lasts 2-3 seconds. From the start of your in-breath to its end, your mind should move with it. Even for just a couple of seconds, practicing uninterrupted mindfulness can increase the quality of your concentration. It allows you to direct your thoughts at one focal point only temporarily. However, it is vital to ensure that you follow each breath entirely without interruption in this exercise. Suppose you take a breath in and suddenly remember that you forgot to turn off the fan; your concentration is diverted. The goal of this task is to sustain awareness. If you continue focusing, you’ll notice that your mind syncs with your breath, and the practice gradually becomes effortless, harmonious, and peaceful after some time.

The Bottom Line

These two exercises may seem relatively simple and unnecessary, but Jonah Engler believes that they are game-changers when it comes to gaining control of your mind. The human mind is more powerful than one can imagine. Having a solid grip on your mind and its thoughts means being more in control of your life. Everyday tasks become ten times easier when you and your thoughts are aligned.

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