Today, we have a guest post from spiritual teacher, Gareth Michael. Enjoy his practical wisdom…

More and more people are turning to mindfulness to help manage stress, anxiety, and inner conflict, which can be typical aspects of daily life. 

By this, we mean that back-and-forth between our thoughts, feelings, or choices, which can leave us stressed and exhausted. Mindfulness offers a powerful way to address this by bringing us into the moment and helping us focus on the present. 

These days there is growing interest in mindfulness meditation, for both body and mind. Practicing mindfulness doesn’t just calm the mind, it helps us to tackle life’s challenges more clearly and calmly. This also helps us to manage stress, work through our inner turmoil, and feel more grounded in everyday life. 

The good news is that it’s easy to start on your own and something that everyone can include in their daily life.

What is Mindfulness and How Can it Help with Inner Conflict?

Mindfulness is the practice of paying full attention to the present moment without judgment. It’s about tuning in to and accepting your thoughts and emotions, instead of worrying about the past or future. Mindfulness is about “being” rather than constantly “doing”, which can make a big difference when dealing with inner conflict.

Being present is one of the most powerful ways to reduce anxiety and create emotional balance. When we’re focused on the present, we’re less likely to get caught up in thoughts about what might happen or regrets about the past. Instead, mindfulness grounds us in what’s happening now, helping us to accept life as it unfolds rather than getting caught up in worries.

Over time, this increased self-awareness makes it easier to face the difficult emotions and inner conflict we feel. If you’re interested in diving deeper into mindfulness techniques, check out this post for more tips on how to include mindfulness in everyday life.

Step-by-Step Guide to Practicing Mindfulness

If you’re new to mindfulness, knowing how to get started might feel overwhelming, but it’s a really simple practice that anyone can try. Here’s a quick, step-by-step guide to help you begin:

• Find a quiet space: Choose a calm, comfortable spot where you won’t be disturbed for a few minutes.

• Get comfortable and close your eyes: Sit or lie down in a relaxed position. Close your eyes if that feels comfortable; this can help limit distractions.

• Take a few deep breaths: Start by taking slow, deep breaths to help settle your mind. Feel your chest and belly rise and fall with each breath.

• Focus on your breathing: Pay attention to your breath. Notice each inhale and exhale, and how it feels as air flows in and out of your body.

• If your mind wanders, gently return your focus: When this happens, simply notice the distraction and gently bring your attention back to your breath without any judgment.

• Notice thoughts and sensations: Observe any thoughts, feelings, or sensations that arise. Acknowledge them, but let them pass without getting caught up in them.

• End with gratitude: When you’re ready to finish, take one last deep breath, open your eyes, and take a moment to appreciate the time you spent on yourself.

Practicing these steps regularly, even just for a few minutes each day, can help you build a stronger mindfulness practice over time.

Daily Practices to Bring Mindfulness Into Your Life

Incorporating mindfulness into your everyday routine can make a big difference to how you feel, and how you handle the more stressful parts of life. Here are some simple ways to practice mindfulness daily:

• Mindful Eating: During meals, try focusing on the texture and taste of each bite. Learn to savor your food without distractions, like screens or multitasking. This keeps you grounded in the moment, allowing you to fully enjoy your meal as a peaceful pause in your day.

• Mindful Walking: As you walk, pay attention to each step - the way your feet touch the ground, the rhythm of your movements, and your surroundings. This practice can turn even a short walk into a peaceful, grounding experience.

• Mindful Breathing: Take a moment throughout the day to focus on your breath, especially if you’re feeling stressed or overwhelmed. Close your eyes, take a deep breath, and notice your breath entering and leaving your body. Even a few deep breaths can help you reset and refocus.

• Mindful Listening: When talking with others, practice being fully present. Listen without planning your response or letting your mind wander. This type of focused listening not only makes the other person feel valued but also helps you to stay grounded and connected.

• Mindful Journaling: Take a moment to write down your thoughts without judgment. As you write, pay attention to your emotions and thoughts, acknowledging them without getting lost in them. This practice helps clear your mind, reduce anxiety, and gain clarity about what you’re feeling, which helps to process your emotions.

How Mindfulness Calms an Anxious Mind

Mindfulness is a powerful tool for calming an anxious mind by moving our attention away from thoughts about the past or future and bringing our focus back to the present moment. 

Anxiety often strikes when we’re caught up in worries about things that aren’t happening right now, so mindfulness helps us to notice our thoughts without getting stuck on them, gently bringing our focus back to what's happening right now.

Mindfulness is thought to help relax the body physically by lowering stress hormones and calming the nervous system. Mentally, it allows us to step back from our thoughts and inner conflicts to see things more clearly without feeling overwhelmed. 

With regular practice, mindfulness can make it easier to handle stress and understand our feelings, making us less likely to become overwhelmed. 

When you’re feeling anxious, here are some mindfulness exercises that will help calm your mind:

Deep breathing

This simple mindfulness practice helps to bring your focus back to your body. Begin by inhaling for a count of four, holding for four, and exhaling for four. Repeat this pattern for a few minutes. This slows your heart rate and calms the nervous system.

Body scan meditation

This meditation practice and form of Mindfulness Based Stress Reduction shifts your focus from anxious thoughts to noticing the physical sensation of your breath, and any tension in your body. Start at your feet and slowly work your way up, noticing any sensations without judging. This mindfulness meditation practice is grounding and great for easing anxiety.

Check in with your senses

This quick exercise helps you connect to the present moment by focusing on your senses. When anxiety is high, stop and look around and name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This grounds you in the present moment and stops you from flitting from thought to thought.

Overcoming Common Mindfulness Challenges

Starting a mindfulness practice can feel challenging, and it’s normal to encounter obstacles along the way. Many people find themselves frustrated when their minds wander and they can’t keep focused. If this happens, remember that it’s normal for your mind to wander. Instead of getting frustrated, acknowledge the distraction and return your focus to your breath. Each time you do this, you’ll find your focus gradually improves.

Another common challenge is feeling impatient. You might feel like you’re not progressing or seeing any benefits of mindfulness. It’s important to remind yourself that mindfulness is a skill that develops over time, and there’s no need to rush. Consistently practicing mindfulness over time will bring you the most benefits.

Many beginners also struggle with self-criticism. It’s easy to feel like you’re not doing mindfulness “right” or that you’re failing somehow. Be kind to yourself—mindfulness is about observing rather than judging. 

When you’re new to mindfulness, keeping still can feel challenging. It’s okay to feel discomfort, it’s part of the process. If this is an issue for you, start with shorter sessions, or try other forms of mindful movement. 

The Benefits of Practicing Mindfulness Regularly

Regular mindfulness practice can make a big difference to your emotional and psychological well-being. It helps reduce stress, calm the mind, and promote emotional balance. Mindfulness allows you to focus on the present moment, which not only improves concentration but also lowers stress levels and enhances overall mental clarity.

Consistently practicing mindfulness will help with inner conflict by showing us how to notice our thoughts and feelings without letting them take control. Instead of reacting to something straight away, we learn to pause and notice, which makes it easier to handle our emotions calmly. 

Over time, this practice helps us feel more at peace, instead of feeling like we’re constantly fighting with ourselves.

Starting Your Mindfulness Journey

Adding mindfulness to your day can make a huge difference and leave you feeling calmer, more balanced, and better at dealing with inner struggles. A few minutes each day can help you manage stress, focus better, and feel more at peace with inner conflict. Starting with small steps and being consistent with your practice over time will allow you to see bigger changes.

If you’re ready to explore mindfulness more, check out the Gareth Michael podcast, Spiritual Practicality.

Author Bio

Gareth Michael is a spiritual coach, teacher, channel of Michael, and author of the best-selling book Ever-changing Perspectives. He provides tangible, practical spiritual support stemming from his own life lessons and Michael’s profound wisdom and teachings. His personalized guidance helps people heal, find their spiritual direction, and understand their purpose. Follow Gareth on X and listen to his podcast, Practical Spirituality.