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Mindfulness, Meditation and Wellbeing

  • abhishekmrajyaguru
  • Jun 17
  • 4 min read

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 Taste of Mindfulness


I used to think mindfulness was just about being calm or stress-free. Six years ago, I left my fast-paced life in Melbourne and spent time in Buddhist monasteries in Thailand and Myanmar to find peace. And I actually found was something much deeper. In addition to stillness, I discovered compassion and some insights about myself. But I still felt that something was missing in application of these insights into daily life. Finally, through my studies in Positive Psychology I have found the missing piece of the puzzle. I now understand mindfulness not just a way to escape challenges of daily life, but as a way of engaging with life fully- including all its beauty and its complexity.


Mindfulness means paying attention to the present moment with openness and curiosity (Kabat-Zinn, 1994). It doesn’t mean getting rid of thoughts or controlling the mind. It’s about creating space to observe, responding wisely and being kind to ourselves. Mindfulness helps us come out of autopilot mode and become more aware of our thoughts, feelings and reactions- without being overwhelmed by them.


This awareness helps with our mental wellbeing. According to Brown and Ryan (2003), mindfulness improves psychological wellbeing, increases vitality and self-regulation. It helps us respond to stress with more calm and clarity. Programs like Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT) are now widely used to address anxiety, depression and chronic pain. Some meta-analyses confirm that mindfulness practices improve self-compassion, reduce overthinking and lift our mood (Khoury et al., 2015).


Neuroscience research supports these benefits. Studies show that regular mindfulness practice can increase grey matter density brain areas connected to learning, memory and emotional regulation (Hölzel et al., 2011). Our brain has this plasticity which allows us to train attention like a muscle- becoming more present, less reactive and more in touch with our values.


Positive Psychology helps expand this picture. Seligman’s PERMA model (2011) includes five key ingredients for wellbeing: Positive Emotions, Engagement, Relationships, Meaning and Accomplishment. Mindfulness supports all of them. It boosts positive emotions by helping us savour everyday moments. It deepens engagement by helping us get fully absorbed in what we’re doing (flow). It strengthens relationships by bringing empathy and presence. And it supports meaning and achievement by helping us stay true to what really matters.


The PERMA+4 model (Cabrera & Donaldson, 2024) adds physical health, mindset, environment and economic security. Mindfulness helps here by reducing inflammation and stress (Creswell, 2017), developing a growth mindset and bringing more environmental and financial awareness.


One practice that has been very powerful in my journey and for many of clients is Body Scan Meditation. The body scan focuses on being aware of physical sensations. We slowly move our attention through different parts of our body, from head to toe, noticing areas of tension, warmth or numbness without trying to change them.


The beauty of the body scan is that it teaches us how to reconnect with our body gently. It brings awareness in our body and helps us relax. And more importantly, it helps us to be more compassionate with discomfort in our body. Studies have shown that the body scan reduces stress, improves sleep quality and supports emotional regulation (Creswell, 2017).

My most valuable discovery in teaching this practice is how it shifts people’s relationship with their bodies. In our busy lives, we are often too much in our mind and disconnected from our body and how we actually feel. The body scan helps us connect with our body and start seeing how we feel. It is a simple technique that anyone can practice without needing a teacher or in-depth knowledge of mindfulness.


To start, I recommend 10-20 minutes practice in a quiet space. Lie down or sit comfortably. Close your eyes and start with bringing your attention to your breath. Then slowly move your attention through the body- starting at the head and moving down to the toes. When the mind wanders, gently return your attention to the sensations in your body.

This simple yet profound practice has helped me respond to stress and discomfort with more patience and clarity. Instead of reacting automatically, I have learnt to pause and check in with what my body is telling me. This type of embodied mindfulness becomes the foundation for real wellbeing.


As Dr. Dan Siegel (2021) said, “Mindfulness isn’t about zoning out- it’s about tuning in to life in a fuller, more connected way.” That is what true wellbeing feels like to me.


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