Mindfulness isn’t always about feeling calm

Many people believe that mindfulness and meditation require an instant "calming of the mind" or the complete absence of thoughts. The good news for all of us is, this is simply not the case. Some of our most mindful moments are also the most heightened and dynamic.

Mindfulness isn’t about forcing the mind into stillness or silencing thoughts altogether. Instead, it’s about learning to observe the natural flow of thoughts and emotions without getting caught up in them. Our minds are wired to think—it’s what they do best. The challenge isn’t in stopping this process but in shifting how we relate to it.

If you’re new to mindfulness, an easy way to start is by practicing during moments of waiting—whether you’re standing in line, stuck in traffic, or waiting for a meeting to begin. Instead of reaching for your phone or getting lost in frustration, use this time as a cue to pause and notice your five senses, thoughts and emotions with curiosity. If you need to label thoughts and emotions as they arise, this can help reduce their hold over you. Labeling engages the rational part of your brain, allowing you to observe your thoughts; instead of being stressed, you’re simply noticing stress. Instead of being overwhelmed, you’re acknowledging the feeling of overwhelm.

In the corporate world, employees are constantly juggling competing priorities, deadlines, and an endless stream of notifications. The expectation to be "always on" can lead to burnout, decreased focus, and reactive decision-making. Mindfulness doesn’t ask us to ignore these priorities—it’s about small, consistent shifts that create presence and ultimately less stress. For example, the ability to pause before reacting is a skill that can lead to better decision-making; instead of responding impulsively to an email, mindful employees remember to breathe and create space to respond with intention. Learning to notice our bodily sensations, thoughts, and emotions—especially in high-stress environments—empowers us to respond with intention rather than be controlled by them.

Imagine your thoughts as clouds drifting across the sky or leaves floating down a stream. Rather than trying to control or chase them, mindfulness teaches us to witness them with curiosity and acceptance. When our attention inevitably wanders—because it will—the practice is in noticing this shift and gently guiding it back to the present moment. This act of returning, again and again, is where the real transformation happens.

Mindfulness is not about achieving a perfect state of mental stillness. It’s about being present with whatever arises, embracing the full spectrum of our human experience with openness and kindness.