What Is Mindfulness?

“Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, and non-judgmentally.”

This is a quote from Jon Kabat-Zinn, a well-known author and the founder of the University of Massachusetts' Stress Reduction Clinic (who is careful to add that it is an operational definition and leaves out some aspects of mindfulness).

Mindfulness is described as a “non laboratory, nonjudgmental, present-centered consciousness in which each thought, feeling, and sensation that occurs... is understood and accepted as it is” by psychologist Scott Bishop.

Mindfulness, as simple as it can seem, affects how we respond to events and experiences. It cultivates a more accessible, less reactive, and generally happier way of being in the world.

Mindfulness is different from our default mode

Developing a calm, non-reactive focus is often diametrically opposed to how we are in the world.

Many of us go through life on autopilot, totally unaware of what we're doing and missing out on all the sights, sounds, smells, interactions, and joys we should be enjoying. Our minds are often "switched off," and other times they are wrapped up in memories (often regrets) or future plans, all of which is repetitive.

When we do notice anything in the moment, we have a tendency to judge and respond quickly, often from a flawed or narrow viewpoint that limits our choices or causes problems.

Mindfulness allows us to be present in our lives while still enabling us to have some influence over our responses and thinking patterns. It allows us to take a breather, evaluate the situation, and respond more effectively.

Compare your default mode with a mindful state

Consider how you behave when you don't think you're very good at anything, such as solving puzzles. What do you do when you're faced with a brain teaser? "I'm not good at this," or "I'm going to look stupid," can you tell yourself? Is this causing you to lose focus when working on the puzzle?

What if you approached the brain teaser with an open mind, with no worry or judgement about your success, only a curiosity about how it would be to work on it? What if you personally witnessed the process as it unfolded—the struggles, anxieties, observations, and accomplishments—acknowledging and embracing each thought or feeling without having to work it out or dig deeper?

If you do this on a regular basis, you will begin to notice the habitual habits that cause you to respond in negative or unhelpful ways, causing stress. You gain a wider perspective and can select a more appropriate response by analyzing rather than responding.

You can develop mindfulness in different ways

How do we cultivate mindfulness if it is a different state than our default mode of being? Mindfulness can be developed through a variety of techniques, including various forms of sitting meditation, movement, and even simply being in nature. Some of these mindfulness meditation techniques are described on this website. In general, they aim to cultivate three main aspects of mindfulness:

The aim is to cultivate knowledge (and return to it again and again)

Giving attention to what is going on right now (simply observing thoughts, feelings, sensations as they arise)

Nonjudgmental, inquisitive, and kind mindset

What is mindfulness meditation like?

Sara explains her typical mindfulness meditation practice, which she has been doing for many years.

“I sit in an upright position, normally on a floor cushion or bench, but sometimes in a chair if my knees or back hurt. I typically focus on the sensations of inhaling and exhaling. (I occasionally tune into sounds or body sensations, but I mostly note my breath when I'm sitting.)

When my mind wanders away from my breathing to thoughts or feelings that arise, I simply accept that they are present at this time and gently return to my breath. Observing your thoughts or emotions is a kind of mindfulness!

This practice isn't always easy—I'll get lost in my thoughts for a while, but finally I'll note and return to my breath.”

There is no one right way to practice

Sara's method of cultivating mindfulness—awareness of breathing—is one of the most popular, but there is no one "right" method. Other practices may concentrate attention on bodily sensations, sounds, or even an open knowledge of whatever occurs. All of these things contribute to the development of a steady focus that is firmly rooted in the present moment.

Other sensations (thoughts, emotions, physical discomfort) inevitably emerge and may draw our focus away from mindfulness. However, with practice, our ability improves, and we are able to focus on our desired object without being distracted by other stimuli. We also discover that we can note some underlying reactivity, such as annoyance or irritation, at the same time.

Related:  5 Facts About Mindfulness for Better Mental Health