Mindfulness Experiments: From Rumination to Presence

My mindfulness practice has strengthened recently after a summer of revealing and letting go of layers of personality that were no longer serving me. This is a simple blog about my recent mindfulness experiments, prompted by a more acute awareness of an old habit: rumination. Do you ruminate too—perhaps like I might have a tendency to, last thing at night, first thing in the morning, and even on my daily nature walks?

My understanding of mindfulness

Mindfulness is the practice of intentionally bringing your attention to the present moment with openness, curiosity, and without judgment. It involves being aware of your thoughts, feelings, bodily sensations, and surroundings as they arise, rather than getting caught up in the past or future. Will plays the role of directing attention and sustaining mindfulness: it’s the inner choice to return to the present moment, again and again, even when the mind wanders.

To support my will—and noticing that my mind sometimes needs a point of focus—I’ve created several mindfulness practices to cultivate the voice of Self over the voice of self (the one who ruminates). With dedication, I’m already experiencing their benefits, even after a relatively short time.

Practices to cultivate the voice of Self

Enjoy these interchangeably. These are great alternatives to a reflexive rumination habit.

Breathe with the divine

Settle in at night, or slowly begin to stir in the morning. Take a moment to feel the energy of space in the whole shape of your body. Sense the energy of space around you, noting that the space around us is not empty; it carries energy, patterns, and information, reflecting the laws of nature and the interconnected fields studied in quantum physics and beyond. It is alive with unseen potential, carrying universal wisdom and subtle fields of memory and energy that weave us into the fabric of life.

Begin to breathe it in, noticing that the air seems to want to fill you with no effort. As it enters, visualize, sense, or imagine that this field is filling your body, from bottom up or from top down, until you are full. Continue to allow breath to fill you in this way. Notice the interface between your physical body and the subtle space around you—and what may have shifted regarding the voice you hear?

A moment with Self

Foresee a natural-fibre soft blanket or sheet in your bed and a big soft pillow. Settle in at night, or slowly begin to stir in the morning. If and when you see your mind wandering to the past or future without the consent of your Self, begin to breathe through your heart then find this soft, welcoming blanket and cuddle yourself like a small child. Let it touch your face and your hands in a loving, compassionate way.

Do the same with the pillow—hug it as if you are hugging yourself by your Self. Perhaps take a moment to hold your face with both hands or gently stroke your cheek. Why? Because not consciously living in the moment—or ruminating—can feel like a destructive act toward oneself. What might happen when it is replaced with these Self-loving gestures?

Directing the mind — presence in daily tasks

This practice is for walking, washing dishes, showering—those everyday moments when the mind may start to ruminate and drift to the past or future.

Calling upon the voice of Self, simply repeat the intention: I see what is real and beautiful. And then see it: name it, appreciate it, feel its interconnectedness with you and the rest of the living world. You might notice the sun glinting off a tree, hear someone playing the piano, or catch the scent of autumn leaves or delicious food. What is real is what we sense. What is beautiful is what we see without judgment, without the stories we place upon it.

An invitation

Come back to each point of focus if the mind drifts again—it will. This is like training a wild horse. Neuroplasticity works through repetition over time. I promise: I have been doing this for just over a month, and I am calmer, more grateful, more often in the present moment, and definitely more embodied and connected to Something Greater.

I invite you to pause, reflect, and notice which voice you are hearing—and to reclaim your authority with both dignity and kindness. May these practices be stepping stones to this reclamation.

If one small practice helps you break the cycle of rumination and connect with Self even once a day, it is already a change worth celebrating.