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I'm sitting at the beach right now.

Coffee in hand. Waves crashing behind me.

And I'm about to tell you about the one thing that changed everything for me.

Not manifestation. Not positive thinking. Not hustle culture.

Mindfulness.

I know. It sounds boring. It sounds like something your therapist told you to try. It sounds like another self-help trend.

But stick with me for five minutes, because what I'm about to show you isn't about sitting cross-legged humming "ohhhm."

It's about freedom from your own mind.

And if you've ever felt trapped in overthinking, anxiety, or reacting to shit you can't control—this is for you.

Let Me Take You Back to 2017

I hit rock bottom.

Not the dramatic kind where you lose everything. The quiet kind. The kind where everything looks fine on the outside, but inside you're drowning.

Years of suppressed emotions. Years of trauma I didn't even know I was carrying. Years of unconsciously drifting through life, reacting to everything, controlled by thoughts I didn't choose.

It all piled up. And one day, it exploded.

I didn't plan to change. I didn't wake up one morning and decide to "fix myself."

It just... happened.

I found Wim Hof. Started doing his breathing exercises every morning. Cold showers. The whole thing.

And holy sh*t, the first time I did the breathing, I felt high.

It slowed everything down. My mind. My body. Everything.

And right after the breathing, I started doing mindfulness meditation. Just two minutes. That's it.

Two minutes that changed my life.

Here's What Nobody Tells You About Mindfulness

When you start meditating, you think it's going to be peaceful. Relaxing. Like a spa day for your brain.

It's not.

It's more like turning on a flashlight in a room you've been avoiding for years.

Suddenly, you see everything.

All the shit you've been suppressing. All the pain you've been running from. All the patterns you didn't even know were controlling you.

I remember reading a post on Reddit from someone who said:

"Prepare yourself. A lot of shit is going to come to the surface."

And they were right.

The more I meditated, the more I saw. Memories from childhood. Moments I thought I'd forgotten. Emotions I didn't know I was carrying.

It got worse before it got better.

But here's the thing: for the first time in my life, I could see it.

I wasn't running from it anymore. I wasn't numbing it with distractions or burying it deeper.

I was facing it. And that made all the difference.

The Gap That Changed Everything

The biggest shift didn't happen during meditation.

It happened after.

I started noticing something: the gap between trigger and reaction was getting longer.

Before mindfulness, someone would say something to me and I'd react instantly. Anger. Defensiveness. Whatever.

No thought. Just reaction.

But after a few weeks of meditating every day, something changed.

Someone would say something that used to trigger me, and instead of reacting immediately... I'd pause.

Just for a second. Maybe two.

But in that pause, I had a choice.

Do I react the way I always do? Or do I choose something different?

That gap, that tiny space between stimulus and response, that's freedom.

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The longer I practiced, the longer the gap became.

I wasn't being controlled by my thoughts anymore. I could watch them. Notice them. And choose whether or not to believe them.

That's what mindfulness actually is.

It's not about stopping your thoughts. It's not about achieving some perfect state of calm.

It's about creating space between you and your mind so you're not a slave to it anymore.

The Ping Pong Game

Here's what mindfulness meditation actually looks like:

You sit down. Close your eyes. Focus on your breathing.

Two seconds later, you're thinking about what you said to your friend last week. Or what you need to do tomorrow. Or that embarrassing thing you did ten years ago.

You catch yourself. Oh shit, I'm in my head again.

You bring your attention back to your breathing.

Five seconds later, you're gone again. Lost in thought.

You notice. You come back.

It's a ping pong game.

Back and forth. Mind. Breath. Mind. Breath.

And here's what nobody tells you: that's the practice.

You're not supposed to have a perfectly quiet mind. You're not supposed to "achieve" anything.

The practice is noticing when you've drifted and coming back.

Every time you come back, you're building the muscle of awareness.

Every time you notice your mind pulling you away, you're weakening its grip.

That's the work.

Why This Matters More Than You Think

You might be thinking: "Okay cool, but I'm busy. I have a business to build. I have goals. I don't have time to sit around meditating."

I get it.

But here's the truth: mindfulness is the foundation for everything else.

• You want to build a business? You need clarity and calm under pressure.
• You want better relationships? You need to stop reacting unconsciously to your partner.
• You want to achieve your goals? You need to stop getting hijacked by fear, doubt, and overthinking.

Mindfulness gives you that.

It doesn't matter what you're chasing—money, love, success, peace—you're chasing a feeling.

A feeling of wholeness. Of being home in yourself. Of calm certainty.

And mindfulness brings you back to that feeling.

Not by achieving something external. But by clearing away the mental noise that's blocking you from feeling it right now.

How to Start (Right Now)

You don't need a guru. You don't need to go to India. You don't need to sit for an hour.

Start with one minute.

Seriously. ONE MINUTE.

Set a timer. Close your eyes. Focus on your breathing.

When your mind wanders (and it will), just notice. Then bring your attention back to your breath.

That's it.

Do that for one minute today. Tomorrow, do it again.

After a week, bump it to two minutes. Then five. Then ten.

Consistency beats perfection...

You won't feel a massive shift after one session. But after 30 days? You'll notice something.

You'll react less. You'll feel calmer. You'll have more space between trigger and response.

And that space? That's where your life changes.

What Happened to Me

It's been +7 years since I started.

I don't meditate every single day anymore. But I carry mindfulness with me everywhere.

When I'm working. When I'm talking to someone. When I'm stressed.

I notice my thoughts. I see the mental movie playing. And I don't get stuck in it.

That's FREEDOM.

Not because I never have hard days. Not because I never feel tired or stressed.

But because I'm not reacting to a story in my head that says "I'm tired, I feel like shit, today sucks."

I'm just here. Present. Aware.

And from that place, even a shitty day feels manageable.

Let's Do This Together

I'm going to close this newsletter the same way I closed the video.

Let's be mindful together. Right now.

Set a timer for one minute. Close your eyes (or keep them open, doesn't matter).

Focus on your breathing.

When your mind drifts, just come back to your breath.

That's it.

One minute.

GO.

Welcome back.

How did that feel?

Maybe you got lost in thought ten times. Maybe you felt restless. Maybe it was hard.

That's normal. That's the practice.

Do it again tomorrow. And the next day. And the next.

Track it. Make it a game. See how many days in a row you can go.

And watch what shifts.

Mindfulness saved my life.

Not because it gave me some mystical awakening. Not because it solved all my problems.

But because it gave me space between me and my mind.

And in that space, I found freedom.

You can too.

Start today. One minute.

That's all it takes.

— Tomas

P.S. If you want a guided meditation to help you get started, I've got a 10-minute session on my YouTube channel:

​10 Min Guided Meditation. ​

Hit reply and tell me: How long did you last before your mind wandered? I read every response.