Gunfire replaced laughter in my childhood. Nights were filled with fear, not sleep. Yet, even in war, I learned something powerful: how to stay mindful and calm. These practices didn’t erase pain and fear, but they gave me courage to breathe, think clearly and keep moving.
My story: Life in the midst of conflict
I am Mon, born in a rural village called Cha Bom, in Mon State, Myanmar. Growing up in a war zone meant living with constant fear. Homes and dreams vanished overnight. Every loud sound made my heart race, wondering if soldiers were coming for us.
Back then, my grandfather and mother worked with the Mon National Education Committee. When the Burmese military came, they destroyed everything we had, including schools and happy childhood moments with our parents.
In 2007, we fled. I carried a heavy weight of fear and trauma but also dreams. I often worried about how I would support my family and live a life like others. To move forward, I had to find ways to quiet the fears inside me. That’s when I learned how to stay mindful and calm.
How to stay mindful and calm: 5 simple steps
Mindfulness is about paying attention to the present moment with kindness, without letting fear control us. It’s a skill that anyone can learn. These are 5 steps that helped me.
1. Practice meditation
Even a few minutes of sitting quietly, focusing on my breath, helped me calm racing thoughts. On sleepless nights when fear gripped me, meditation gave me a moment of peace. When I close my eyes, the first thing I notice is the tension in my mind. Then I feel the tightness in my body, from head to toe, and slowly let it relax. Finally, I focus on love, kindness and the nature of life and death.
Today, many of us lose sleep too. Not from war, but from overthinking, worries, exams. Meditation can help us all. Even 5 minutes before class or before bed can help clear our mind.
2. Appreciate the small things
Instead of waiting for big successes, I noticed little blessings – a smile from a friend, a safe meal, a moment of silence. These small things gave me daily joy and hope.
3. Keep dreams alive
Dreams gave me purpose. Even in hardship, holding onto my goals, to open businesses and schools in rural areas and to achieve the highest level of education possible, reminded me that life was bigger than fear.
4. Follow a passion to help
Helping others, even in small ways like giving someone a hand to lift something, guiding children and friends in their studies, cooking for the children or supporting the elderly – lightened my own burden. Serving people in need gave me peace and reminded me that kindness creates strength.
5. Understand karma
Believing in karma helped me accept that every action has consequences. Instead of being trapped in hate or blame, I focused on creating good actions from good intentions: love over hatred, calm over anger. I stayed true to my goals while helping while helping those around me build a better future.
How these steps shaped my future
These steps helped me find peace and strength in hard times. For a long time, I only knew how to survive. Slowly, I learned to breathe, to hope and to find strength through compassion and wisdom.
My battles came from war. Yours may come from exams, money stress, family pressure or social media. No matter the challenge, mindfulness can help. It may not stop life’s storms, but it can give us calm inside. And in that calm, we find the courage to keep dreaming, loving and moving forward.
