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“Freedom is the recognition of necessity.” – Hegel

This rule suggests that mindfulness is the path to liberation from the automatic reactions, negative thoughts, and emotions that often control our lives. Mindfulness allows you to become an observer of your internal processes without identifying with them. You begin to see your thoughts and feelings as temporary phenomena, not as absolute truth. This gives you a choice: to react to situations automatically or to choose a more conscious path.

Numerous studies confirm the positive impact of mindfulness practice on psychological health. Research conducted by myself and Professor O. S. Vasilyeva showed that the level of mindfulness affects levels of stress and depression. Our study revealed that respondents with a high level of mindfulness scored highly on scales of self-actualization and life satisfaction. These same respondents demonstrated low levels of stress and depression.

Other studies confirm that mindful presence promotes brain neuroplasticity: when you are aware of your internal processes “here and now,” you have the opportunity to consciously choose which thoughts to follow and which to let go.13 By practicing a mindful and kind attitude toward your inner states, you become a kind of “secure adult figure” for yourself, which heals old traumas and allows you to build healthier relationships with others.

Mindfulness is a powerful tool capable of transforming all areas of your life. It allows you to live more fully and happily, improves relationships with others, increases efficiency at work, and helps you endure stress and make well-considered decisions. It’s like turning on a light in a dark room – you begin to see clearly what was previously hidden in the dark corners, what you simply didn’t notice before.

A real-life example. It was mindfulness that led me to psychology. In the spring of 2021, I had the intention to share mindfulness tools with people so they could independently and quickly achieve a state of happiness. At the end of June, when my son came home after receiving his third higher education diploma from Southern Federal University (SFU), he said to me:

– “SFU also has a psychology program, don’t you want to apply?”

– “I’ll have to think about it!” I replied, and a month later, I paid for the preparatory courses. In September, I successfully passed the entrance exams, scoring enough points to be admitted to a state-funded spot. Two years later, I graduated with a master’s degree with honors. Psychology allowed me to take a scientific approach to studying the influence of mindfulness on a person’s psychological aspects. That’s how quickly my intention to “share useful knowledge with the world” was realized. This is true freedom. Now, as a Master of Psychology and a mindfulness expert, I am writing this book for you, my friend. I hope it becomes a kind and wise friend for you, one that will support you on your path to harmony and happiness.

To develop mindfulness, use simple practices that can be applied at any moment, even while doing everyday tasks.

• Mindful Eating: When you eat, don’t rush. Put away your phone and other distractions. Focus on the taste, texture, and smell of your food. Chew slowly and consciously.

• Mindful Dishwashing: When you wash dishes, feel the temperature of the water, the texture of the sponge and the dishes, and the smell of the detergent. Pay attention to the movements of your hands.

• Mindful Walking: When you walk, pay attention to the sensations in your body, to the movement of your legs. Observe your surroundings – the trees, the sky, the clouds, the flowers. Don’t lose sight of the space that fills everything around you. Listen to the birds singing, the rustling of leaves. Feel the wind on your skin, the warmth of the sun’s rays.

• Mindful Breathing: Several times a day, direct your attention to the tip of your nose and observe your breath: how you inhale cool air and exhale warm air. Observe how your heart beats. This is a simple and effective way to return to the present moment.

• Mindful Performance of Any Daily Task: Cleaning, cooking, showering, driving. Simply direct your attention to what you are doing in the moment, to your sensations and feelings.

These simple yet effective ways to return to the present moment will help you increase your level of mindfulness and fill your Life with your presence.

Thus, mindfulness is not just a trendy buzzword but a necessary tool for living in our modern world. It is a skill that develops with practice, just like the ability to read and write. Practice, and more practice: when thoughts or feelings arise, don’t judge them, just observe them. Be aware of how they influence your actions. Be persistent, and you will surely achieve a result that will exceed all your expectations.