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At that time, this concept was not familiar or widespread, but it quickly developed to become one of the leading practices advocating training the mind to be fully present in the current moment, away from the noise of anxiety and the pressures of daily life.

However, applying this idea is not easy, especially in a reality burdened by crises and wars, where the sound of bombs mixes with the noise of thoughts.

From advertising to awareness

About 15 years ago, Charbel Nasser, a “Mindfulness” trainer and communications director at the Faculty of Medicine at Saint Joseph University, decided to change his life entirely.

After more than 23 years in the advertising world in the United States, where he dedicated his time and creativity to marketing campaigns, he felt the need to stop. He chose to shift toward humanitarian and volunteer work, delving into a deeper world concerned with emotions and the self.

His journey began with a personal experience before turning into a professional path. He traveled between training courses in several countries to understand this practice deeply before starting to teach it. In 2018, he gave his first lectures to medical students at the Jesuit University to help them deal with anxiety and stress.

From Lebanon to Iraq, he brought this experience to more vulnerable groups, including displaced people, particularly the Yazidis. He confirms that “the positive impact of these exercises was clear.”

Why do we need it today?

Amid a Lebanese reality weighed down by anxiety, from the sounds of drones to continuous shelling, tension quietly accumulates inside. Over time, it may turn into psychological exhaustion and severe behavioral repercussions.

Nasser explains that “Mindfulness” is simply a mental training journey aimed at refocusing the mind on the present without judging it but accepting it, through specific exercises that help a person escape the loop of continuous thinking. In his opinion, if we do not stop for a moment to listen to our bodies and feelings, we will reach a state of psychological exhaustion that is difficult to manage.

Simple exercises with a profound effect

What distinguishes this technique is its simplicity, as it can be practiced in minutes. Nasser offers, for example, some of them:

1- Deep breathing: Take a deep inhale followed by a long exhale, repeating the process three times. This exercise helps relax by releasing carbon dioxide and increasing oxygen in the body.

2- Grounding: Stand and focus on the sensation of your feet on the ground for a minute, noticing details of the feeling, such as heat, pressure, and pulse. This exercise enhances the feeling of stability and focus in the present moment.

3- Body scan: Gradually focus on body parts from head to feet, paying attention to sensations in each part. This exercise helps reconnect the mind with the body.

4- Box Breathing: Inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, and hold your breath for 4 seconds, repeating the cycle for about a minute.

5- Physiological sigh: Two consecutive inhales (the second shorter) followed by a long exhale, repeating the exercise several times. This breathing pattern helps quickly reduce tension by calming the nervous system.

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These exercises are also accompanied by practical advice to help reduce tension. Nasser emphasizes the importance of short breaks during the day, even for a few minutes. These intermittent moments allow the nervous system to recover, reducing the buildup of tension.

He also advises avoiding screens and news before bed, replacing them with calm activities like reading, praying, or meditating. But most importantly, according to Nasser, is the conviction that “these exercises will not be effective if the person is not convinced of them and ready to help themselves.”

We must always remember that, ultimately, these techniques do not change reality, but they change the way we deal with it.

Nasser explains, “We may not be able to change what is happening around us, but we can accept and deal with it… There is a big difference between acceptance and resignation.” Because acceptance reduces the intensity of internal conflict and gives humans much-needed calmness, especially in turbulent times.