If you’ve been a reader of Hack Spirit for a while, you probably know my story.

If you’re new to my site, this is it.

6 years ago, I was a very average guy who lifted boxes in a barn for a living.

Now don’t get me wrong:

There is nothing shameful about working in a warehouse. The work was fine, but I didn’t. In fact, not with long-range shots.

My anxiety was out of control and I barely slept 3 hours a night. I have experienced all this for most of my life, but never to this degree.

He constantly fights her, which only makes it worse.

And no matter what I tried, nothing worked.

The simple truth is that I am a man in his 20s who is very unhappy. He has little fulfilling relationship, with friends or women, and a monkey mind that does not close itself at all.

My life doesn’t seem to be going anywhere.

But then I started reading everything I could about Eastern philosophy and some twigs.

How I learned to incorporate attention into my life

I realized that I needed to work with my anxiety instead of fighting it. I have to accept it, instead of fighting it.

I basically need to live a more sober life.

An important idea, but I also need techniques to put it into practice correctly.

So on a whim, I quit my job and went to Thailand for a meditation retreat.

It was a risky decision, but I can honestly say that the techniques I learned at this retreat changed my life.

I learned to accept my emotions and improve my focus.

I learned to synchronize my attention, so that my mind and body are in the same place at the same time.

Retreats like this are something I hope everyone can do, but the sad reality is that most people don’t have time.

And most people can’t just quit their jobs on a whim like I did.

But here’s what you need to know:

Although meditation retreats are amazing, they are not the only way to bring attention into your life.

In the past 6 years, I have learned a lot about Eastern mindfulness and philosophy. And I can tell you with absolute certainty that you don’t have to travel to the most remote caves, mountains, or deserts to find a sense of calm, acceptance, and peace.

All these things are already in your mind. After all, this is called mindfulness.

You can learn to meditate, foster healthier relationships, heal from pain and trauma, and break away from intrusive negative thoughts in the here and now, where you already are.

Mindfulness has the power to change your life, just like my life.

My website, Hack Spirit, is now one of the largest media sites on mindfulness and practical psychology for everyday life with over two million monthly readers.

I truly believe that the mindfulness techniques I learned 6 years ago, and have been blogging ever since, can be invaluable to anyone.

Why You Should Live a Sober Life, Starting Today

Have you ever felt your days were much harder than they should have been?

When we mentally sabotage ourselves, every grain of sand becomes a mountain and everything from our work to relationships, sports, simple attempts to relax and enjoy a quiet moment, becomes a struggle.

Now, what exactly do I mean by “mental self-sabotage”? Well, if you experiment…

  • Fear, stress, and anxiety as part of your daily life
  • An overactive mind that is not calm
  • You’re constantly multitasking (a surefire way to get tired and unsatisfied at the end of the day)
  • You feel like life is a non-stop routine where you are often exhausted and unhappy.

… Then you get caught up in a cycle of mental self-sabotage.

This was me exactly 6 years ago. I live with anxiety, insomnia, and too many useless thoughts in my head.

But no matter how overwhelmed you feel right now, there is one important thing you need to understand.

Something that Buddhists and Hindus have known for centuries.

The relaxed and calm self-confidence that you so desperately want is already inside you.  All you have to do is learn how to take advantage of it, and the most effective way to do that is through the daily application of mindfulness.

Simple techniques that promote mindfulness

I would like to share with you a simple technique to achieve a state of attention.

The truth is, you don’t have to meditate for 30+ minutes every day to live a sober life.

In fact, you don’t need to meditate at all.

Sure, meditation is a great method to harmonize your body, mind, and spirit in the present.

It promotes mindfulness (which is our ultimate goal)

However, there are many different ways to achieve mindfulness, either in conjunction with meditation or as an independent exercise that you can do during a busy day.

Don’t believe me? Check out the hands-on exercises I talk about in my book The Art of Mindfulness: A Practical Guide to Living in The Moment.

This exercise is what I like to call “body scanning”.

Scanning your body is a great way to check and really pay attention to how your body feels in the present moment.

You can do this exercise during your regular meditation practice, or even when you have five minutes free at home.

To be honest, you can even use this for 15 seconds during the day.

This gives you the opportunity to identify points of tension or pain without judgment. There is no need to “fix” anything.

Instead, the goal is to focus on how different parts of your body perceive at the moment.

You can even perform a body scan while lying on your back.

So how do you do that?

Start by focusing on your breathing, paying attention to your inhalation and breathing without trying to change the natural rhythm of your breathing. Next, direct your focus to your body, starting from the top or bottom.

If you start with your head: How do you feel today? How is your neck and shoulders? Constantly moving down, staying for a few moments in every part of your body and noticing stiffness, tension, pain or other sensations.

Now is not the time to try to correct those feelings. Just look at them and move on.

Or, on the contrary, you may be surprised at how loose, flexible, and relaxed your body is. Take the time to enjoy these observations, then continue scanning.

Pay attention to how your clothes feel on your skin, how your body feels on a chair or floor, and how warm or cold your body feels.

Are you itching somewhere? If you start with your feet: How do they feel today? Are they sick? Tingling?

Stay in it for a few moments, then start scanning higher, up to the ankles, calves, etc., until it reaches your head.

Once you have scanned your entire body, you can once again return to your breathing, then slowly exit your meditation.

This is one of my favorite mindfulness techniques.


Because when you deliberately focus attention on incoming sensory data, such as the sensation of water in the hands when washing, it reduces the activation of narrative circuits in your brain.

When you focus on your senses, you activate the “direct experience network.”

You don’t think about the past, the future, or even yourself.

Instead you focus on the information that goes into your senses. According to neuroscience, the good news is that both tissues in the brain are inversely correlated.

The more you focus on your senses, the more you will activate the network of hands-on experiences and the less you will get lost in useless worries.

That’s my experience.

It’s just a matter of getting into the routine of doing it constantly.

The brilliant thing is that you can use the “body scanner” all day long. It’s just a matter of taking the time to focus on what your senses are experiencing.

If mindfulness is so good, why doesn’t everyone practice it?

The benefits of mindfulness are not a secret.

Many celebrities, athletes, and CEOs praise everyday mindfulness habits as essential to their success.

Scientists have found that regular meditation can improve your concentration, reduce your stress levels, and improve the quality of your sleep.

Psychologists even began to use meditation to treat depression, chronic pain, and post-traumatic stress disorder.

With the application of daily attention you can wake up in the morning with a clear mind, full of energy and motivation to achieve your goals.

If mindfulness has so many obvious benefits, why doesn’t everyone do it?

This is what I think.

A lot of information about mindfulness is esoteric and difficult to understand.

For example, suggestions on how to show gratitude to the universe or experience joy simply do not apply to the lives of most people.

And I think attention, a practical and realistic technique that everyone can practice, has been unfairly united with new-age nonsense like “law of attraction,” “energy,” and “vibration.”

These phrases may sound good, but they do not work in reality.

That’s why I decided to write a book on mindfulness that filters out these valuable strategies in a clear and easy-to-follow way, with practical techniques and tips.

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