Mindfulness and Breathing Practices: Finding Calm in the Present Moment

Day 23

When I first heard the word mindfulness, all I thought about was sitting cross-legged in silence, meditating for long periods of time. Many of my friends with aphasia, apraxia, and dysarthria have found meditation helpful—and I admire that.They use apps, groups, or simple breathing to find calm and focus.

But for me, meditation in that traditional way has always been hard. My brain moves differently now, and my attention feels pulled in new directions.

What I’ve learned is that mindfulness isn’t only meditation. It’s really about being fully present in the moment you’re in—aware of what’s happening around you and inside you, without judgment.

Mindfulness in Daily Life

I’ve found mindfulness in ordinary things:

• When I shower, I focus on the warm water, the steam, and the scent of my body wash.

• When I cook, I notice how I’m cutting each item, the texture of the food, the rhythm of the process.

• When I sit outside, I feel the breeze, hear the birds, and just breathe.

  
  

These simple acts bring me back to now—to this moment—instead of worrying about what I can’t do yet or what I’ve lost.

That awareness gives me peace and helps me manage frustration when my words don’t come easily.

Mindfulness in ACT (Acceptance and Commitment Therapy)

My neuropsychologist introduced me to Acceptance and Commitment Therapy (ACT) early in recovery. ACT uses mindfulness not to escape reality, but to help us accept what is—while still taking action toward what matters most.

Mindfulness, in this way, means noticing what’s happening—your thoughts, emotions, and sensations—without fighting them. You learn to say:

“I’m noticing that I’m frustrated right now,” instead of, “I shouldn’t feel this way.”

That small shift helps create space between the feeling and your response. Around the same time I was learning about ACT, I came across a quote that has stayed with me ever since:

“Between stimulus and response there is a space.In that space is our power to choose our response.In our response lies our growth and our freedom.”— Viktor Frankl

That quote captured exactly what I was learning in therapy—the idea that even when we can’t control what happens, we can choose how we respond. In recovery, that space to pause and choose is everything. It’s where healing begins.

Breathing as a Reset Button

Breathing can be one of the simplest and most powerful mindfulness tools—especially when language is hard.When I feel overwhelmed, I stop and take three slow breaths:

1. Inhale deeply through the nose (feeling your belly rise).

2. Hold for a count of three.

3. Exhale slowly through the mouth, like you’re gently blowing out a candle.

This helps calm the nervous system and bring oxygen back to a tired brain.Sometimes I use breathing with short mantras like:

“Inhale calm… exhale tension.”“Inhale strength… exhale fear.”

It’s simple, and it works.

Practical Ways to Practice Mindfulness

1. Be mindful in motion.Walking, folding laundry, or gardening can all become mindful moments if you pay attention to sensations and rhythm.

2. Use guided supports.Apps like Calm, Balance, and Mindfulness Coach can help with short guided sessions—even 2 or 3 minutes at a time.

3. Pair mindfulness with therapy.Many speech and occupational therapists now include mindfulness and breathing to help reduce anxiety and improve focus.

4. Practice acceptance, not perfection.Mindfulness is about noticing, not “doing it right.”

   
   

My Reflection

Mindfulness helped me find peace again—not by changing my situation, but by changing how I see it.When I focus on the present, I’m less caught up in loss and more aware of what I can do.

Being mindful in the shower, the kitchen, or even while resting connects me back to life—moment by moment.

It reminds me that healing isn’t only about words or movement—it’s also about noticing, breathing, and being.

Tip of the Day

🌿 Mindfulness doesn’t have to mean meditation.It means being fully present—one breath, one sound, one moment at a time.You don’t need silence to find peace; you just need awareness.

#blogboost

Note: Because aphasia can make speaking, reading, and writing more challenging, I use tools like ChatGPT to help me organize my thoughts, check for consistency, and make sure my writing is clear and cohesive. Technology has become an important part of how I share my story and continue my recovery.