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A quiet place and the feel of your breath, a sense of peace is in U.

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On this early Morning: 

I woke up early this morning at 4:30 AM and tried to fall back asleep. Although I could have gone for a walk, I chose meditation instead. I thought, "Let's meditate." Once you close your eyes in the darkness, thoughts invariably surface – reflections of the previous day's experiences or memories from the past.


However, there are moments when nothing comes to mind. I believe this state of "nothingness" is the starting point for deeper self-awareness. In this state, the only constant is your breath going in and out, yet you might not even consciously feel it.

Meditation and Silence

The duration you choose to remain in this posture is entirely up to you. Personally, I believe that unless there's an urgent matter, extending your meditation time is preferable. A minimum of 30 minutes is necessary to quiet the mind and reach that initial state of "nothing." From there, you might observe dark, narrow lines crossing your vision, or perhaps flashes of sunlight or brightness. I also find that chanting mantras can help reduce the number of thoughts and the flow of different scenes in your mind. It's believed that repeating the "Name of God" brings inner peace.

The benefits of meditation extend beyond the good feeling you experience during the practice itself. Throughout the day, you realize a newfound sense of calm compared to days when you haven't meditated. You appreciate your surroundings more, whether in the office or at home. In fact, after cultivating some inner peace and calmness, you feel different from your usual self – perhaps more grounded and centered.

Profound Sense of Inner Calm

In our fast-paced lives, our minds often become a repository for a constant stream of thoughts. Daily meditation offers a powerful pathway to gently empty this mental clutter, fostering a profound sense of inner calm.

This tranquility extends beyond the mind, deeply benefiting the body. The intimate connection between mind and body means that a peaceful mind supports overall well-being, allowing the body to thrive.

Furthermore, meditation cultivates emotional resilience. By training ourselves to observe thoughts without immediate reaction, we create space between stimulus and response. This reduced "reactive time" empowers us to navigate challenging emotions like anger with greater composure.

Stillness and Focused Attention

The practice of stillness and focused attention, whether directed towards the breath, a candle flame, or a simple object, sharpens our cognitive abilities. Regular meditation enhances our attention span and cultivates a heightened awareness of our surroundings, allowing us to engage with the world more fully.

Screen time today is very high, much more than it was in the 90s and 2000s, when we spent more time with people and less with gadgets. The trend will become stronger as technology advances. We could depend so much on robots that ordering or making reservations in person is no longer an option for many. Currently, the vast majority of people have mobile phones and a lot of us own more than one gadget, so our eyes are often exposed to blue light.

We should not neglect nature and we should always have a steady relationship with it. Having a small effect on the environment helps: watering plants, being outside in nature or choosing to read a newspaper rather than checking the news on your phone. Try to wear cotton and use copper in winter and steel in summer and use less plastic whenever possible. I’m not telling you to avoid all of them, but it would be beneficial for our minds if we used these less often to better handle stress.

Even though mobile phones and many other gadgets are what we use most today, there is still much else to discover. If you live near water canals, a dam, a river or sea cornices, enjoy a stroll and enjoy the view of nature. Watch the ripples of water, hear their noise or play music that calms your thoughts. Using a mantra in meditation helps your mind and body unite which helps you relax even more. Also, praising God with chanting is rewarding and helps form good karma.

Thoughts will always appear in your mind and they don’t stop until you die. So, controlling your thoughts is possible and only through meditation in a quiet place can you do so. Practicing meditation together with breathing exercises leads to improved well-being. I regularly try to do the following two practices: Kapalbhati increases oxygen in your body and This is referred to as Chandrabhedi Pranayama which means using one nostril to inhale and the other to exhale.

Managing Stress Through Meaningful Activities:

Stress can often be managed more effectively when you start engaging in activities that genuinely interest you. Doing things that bring you joy and fulfillment can shift your focus away from stress and lift your mood.

When daily routines start to feel overwhelming, it's important to break free from them—at least temporarily. Take a mindful pause. Step away from your usual environment and visit places you don’t typically go. This change of scenery can refresh your mind and help you reset.

For example, consider:

  • Visiting an orphanage or shelter and spending time volunteering.

  • Taking a peaceful walk through a forest, garden, or along a secluded beach or waterfall.

  • Reconnecting with an old school friend with whom you share a strong bond.

These small changes and meaningful interactions can offer powerful relief from stress and help you regain emotional balance.

Daily De-Stress Routine and a Stress-Relief Checklist you can use every day or whenever you're feeling overwhelmed.

🗓️ Daily De-Stress Routine (Printable)

Time Activity Notes
Morning 🌞 Wake up & hydrate (1 glass) Replenishes your body and clears brain fog
🧘 5 min breathing/meditation Calm your nervous system
✍️ 1-minute journal (intentions) Set a tone for the day
🚶 Light movement (stretch/walk) Increases energy and focus
Midday 🍴 Eat a mindful lunch No screens, chew slowly
☀️ Get 5-10 min fresh air/sunlight Natural stress relief and mood boost
✅ Check off 1 big task Reduces mental load
Afternoon 📵 Take a 10-min tech break Rest your eyes and mind
💧 Hydrate again Avoids fatigue and tension headaches
Evening 📓 Write down 3 wins/gratitudes Rewire brain for positivity
🚿 Warm shower or bath Physically and mentally relaxing
📴 No screens 1 hour before bed Improves sleep quality
😴 Sleep 7–9 hours Essential for full recovery

✅ Stress-Relief Checklist (Use as Needed)

Mental Reset

  • 3 deep breaths

  • 5-minute meditation or body scan

  • Write down what’s stressing me out

Physical Reset

  • Go for a walk or stretch for 10 minutes

  • Drink a glass of water

  • Shake out my body or dance to music

Emotional Reset

  • Call or text a friend

  • Write in a journal

  • Do one small kind act

Environmental Reset

  • Tidy up one small space

  • Step outside or open a window

  • Light a candle or change lighting

Fun & Escape

  • Watch something funny

  • Listen to a favorite song

  • Play a quick game or hobby


Happy reading... more to come.

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