Ayodhya, (Uttar Pradesh) [India]: In today’s fast-paced world, our minds often drift between past regrets and future worries, preventing us from truly experiencing the present. Priyanshu Singh Psychologist’s new book The Inner Voice Awaaz Antarman Ki emphasizes the power of mindfulness—the ability to be fully aware of the current moment without judgment.
Here are some practical strategies to help readers cultivate mindfulness and live with greater intention:
- Deep Breathing for Instant Presence
A simple yet powerful tool is conscious breathing. Try the 4-7-8 technique:
Inhale deeply for 4 seconds
Hold your breath for 7 seconds
Exhale slowly for 8 seconds
This practice calms the nervous system and brings immediate awareness to the present.
- The 5-4-3-2-1 Grounding Method
Whenever stress or overthinking takes over, use this method:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
This shifts your focus from anxious thoughts to the now.
- Intentional Journaling
Writing down thoughts is a great way to gain clarity and stay mindful. Try these prompts:
What am I grateful for today?
What is one small way I can slow down and be present?
How do I feel right now, and why?
- Mindful Observation
Instead of rushing through your day, take one minute to observe your surroundings—the colors, textures, sounds, and scents. This helps break the autopilot mode and enhances awareness.
- The Digital Detox Habit
Our phones constantly demand our attention. Set “tech-free hours” during meals, before bed, or while spending time with loved ones to be more present in real life.
- Affirmations & Visualization
Positive self-talk can reprogram the mind for mindfulness. Repeat affirmations like:
I choose to focus on the present moment.
I release worries about the past and future.
I am fully engaged in my life today.
- Practicing Mindful Movement
Engage in activities like yoga, walking, or stretching while paying full attention to your body’s movements and sensations.
- Creating a Daily Mindfulness Routine
Start small—set an intention each morning, practice deep breathing for one minute, or pause before reacting to situations. Small, consistent efforts lead to lasting change.
By applying these simple yet powerful techniques, anyone can reduce stress, improve focus, and cultivate a more peaceful and fulfilling life. The Inner Voice Awaaz Antarman Ki by Priyanshu Singh Psychologist dives deeper into these concepts, offering insights, exercises, and real-life examples to help readers transform their mindset and embrace the present moment.
About Priyanshu Singh
Priyanshu Singh is a psychologist with over 14 years of experience dedicated to empowering individuals on their journey to growth, healing, and self-discovery. She offers personalized support in key areas such as Personal Growth (helping individuals embrace change and meet their better selves), Relationship Counseling (promoting daily efforts for lasting relationships), Parent-Child Dynamics (guiding families to cultivate positive bonds), Mental Health Therapy (aiding in healing and overcoming challenges), and Career Strategy (creating structured plans for career goals).
Her tailored guidance helps individuals navigate life’s challenges and achieve their aspirations. Recently, Priyanshu expanded her passion for connecting with others by becoming an author. Her book The Inner Voice Awaaz Antarman Ki serves as a platform to inspire and support those seeking a more fulfilling and happier life. Above all, her mission is to provide the guidance, tools, and encouragement needed for individuals to become the best versions of themselves.
