“We are so busy thinking about the future that we don’t savor the present moment even for a second.” - Bill Watterson
This is a sentence that many of us have thought about and perhaps even said out loud. Soon, we return to "autopilot." There are many moments when our minds shift into "autopilot" mode, and we are not aware of what is happening in the present moment. For example, when we are going to work, we think about nothing other than getting from point A to point B. We are not consciously aware of what is happening at that moment. Sometimes, we read a page of a book, realize we’ve drifted off, and have to read it again. We eat our favorite meal in a flash, but we rarely take time to fully appreciate the experience.
Living in the past or future, missing the moment we are living in, is a mistake many of us make. When we sit and look at a beautiful view, we may feel happy. However, if we start thinking about what will happen tomorrow or what happened last week, that happiness fades away. Sometimes, we become prisoners of our thoughts and emotions. Thoughts swirl around in our minds even when we don’t want them to. We become our thoughts, and they begin to control us. We often act not based on what is happening around and inside us, but based on the judgments we create in our minds. We analyze everything and try to interpret it. We don’t look with our eyes, but with our minds. This intense effort to make sense of things actually prevents us from truly feeling what is happening.
All of the above are signs of not being aware.
“Mindfulness is the ability to focus your attention on the present moment without judgment.” - John Kabat-Zinn
One of the most significant strengths of mindfulness practices is transforming the ordinary into the extraordinary. To turn off your autopilot and start living the moment fully, mindfulness is key.
In today’s fast-paced world, it is important to take some time to slow down and become aware of the present moment. If you feel stressed, try taking a minute to calm down and develop your mindfulness. Mindfulness exercises can be done almost anywhere—at work, in the car, standing, or sitting. All you need is silence.
To turn off your autopilot and start living the moment fully, we will harness the power of mindfulness. We will begin with an activity that all of us do every day: eating.
However, instead of eating a full meal mindfully, we will start with something dry—just a single raisin! This exercise only requires about 10 minutes of your time, but make sure you won’t be disturbed and that you are alone. You’ll need a few raisins (or other dry foods if you prefer). I also suggest writing down your thoughts and what you learned during this exercise.
First, spend 5 to 10 minutes in a quiet place. Ensure that there are no distractions. Turn off your phone and television, and set aside anything that might catch your attention. Over the next few minutes, you will do something you do every day (eating), but this experience will be very different. Your intention will be to eat the raisin consciously, and you will experience it fully.
- Start by taking the raisin into your palm. Look at it as if you’ve never seen a raisin before in your life. After holding it in your hand, pinch it between your thumb and index finger, and feel its texture. Then, hold it back in your palm and focus on its mass.
- Now, look closely at the raisin and observe it in detail. Focus on its texture and the shadow in your hand. Notice its bumps and colors deeply.
- Hold the raisin between your fingers and examine its texture even more carefully. How do your fingers feel as they hold it? Feel all the bumps and curves on its surface.
- Now, bring the raisin close to your nose. As you breathe in, notice the smells coming to you. If you can’t fully identify them, just feel them without judgment.
- Slowly bring the raisin to your mouth and observe what happens in your mouth. Perhaps your mouth will salivate or your tongue will reach for the raisin. Place the raisin in your mouth and notice the different sensations before you chew.
- Take a single bite of the raisin and reflect on how it affects your mouth and tongue. Start to feel the new textures that emerge. When you are ready, continue to chew the raisin slowly, but before swallowing, refocus on your mouth, mind, and body, and observe.
- When you are ready, swallow the raisin and take note of any changes, sensations, thoughts, or emotions. Without judgment, become fully aware of what is happening inside you. Take a moment to notice all these feelings, keeping your eyes closed.
People respond differently to the raisin technique. Some see it as an enlightening experience because it turns a simple action into something much more meaningful, while others may find it uncomfortable, thinking that eating a raisin in this way feels foreign. Whatever your reaction, take time to notice it and write down your thoughts about the exercise.
In mindfulness, thoughts and emotions are neither rejected nor judged. They are neither suppressed nor avoided. Both positive and negative experiences are accepted and released. This helps increase tolerance to negative emotions such as anxiety, sadness, worry, and anger. Mindfulness has been used in psychotherapy for nearly thirty years, focusing on thoughts, emotions, and body sensations. Research has shown that this therapeutic method is effective for conditions such as depression, panic attacks, phobias, obsessions, and stress.
Mindfulness is a philosophy from the East. It is not only found in Buddhism. In all fundamental books on mindfulness, Mevlana and his teachings are also included. Mindfulness is a more existential and humanistic approach.
“Accept whatever life brings you. But don’t let anyone take away your rights or freedoms!” - Osho
Dr. Gülay Oğuz
Psychiatrist
