Have you heard of the quadrants categorizing what we know and what we don’t know?
For me, mindfulness turned out to be something I was aware of but didn’t understand, AND at the same time, when I learned more about the specifics, something I was neither aware of nor understood. I didn’t know what I didn’t know.
In recent years, I noticed mindfulness has been mentioned often. I had a vague impression that it was breathing or being in the moment, but I didn’t know what it was or if I would or should integrate it into daily life. I also noted that the mention of mindfulness elicits a broad range of responses from an eye role to being called the “miracle by which we master and restore ourselves” in a literature review (Shian-Ling Keng, S., Smoski, M, and Robins, C. 2011) that we will get into another day!
The simplest definition I can compile from reading so many is the practice of purposefully paying attention to the present moment with non-judgmental awareness.
The word mindfulness may be used to describe a psychological trait, a practice of cultivating mindfulness (e.g., mindfulness meditation), a mode or state of awareness, or a psychological process (Germer, Siegel, & Fulton, 2005). These authors described mindfulness as “being aware of where your mind is from one moment to the next, with gentle acceptance.” Mindfulness is an evidence-based practice. Effects have been shown by self-reporting as well as brain imaging.
John Kabat-Zinn, mentioned above, is a professor of medicine, scientist, writer, and teacher. He aims to bring mindfulness into the mainstream of medicine and society. In his book, Wherever You Go There You Are, his answer uses five pages to define mindfulness. So it makes sense to me, that I am and many that I know are still learning. Mindfulness is more of a practice and a way of being than a quick definition.
Thich Nhat Hahn, an author, monk, and activist, created a metaphor that resonated with me in comprehending mindfulness (1976).
“Consider, for example: a magician who cuts his body into many parts and places each part in a different region-hands in the south, arms in the east, legs in the north, and then by some miraculous power lets forth a cry which reassembles whole every part of his body. Mindfulness is like that -it is the miracle which can call back in a flash our dispersed mind and restore it to wholeness so that we can live each minute of life.”
“Consider, for example: a magician who cuts his body into many parts and places each part in a different region-hands in the south, arms in the east, legs in the north, and then by some miraculous power lets forth a cry which reassembles whole every part of his body.
Mindfulness is like that -it is the miracle which can call back in a flash our dispersed mind and restore it to wholeness so that we can live each minute of life.”
That clicked for me. Mindfulness is regrouping. Centering. Accepting the current moment.
I have a lot on my plate already. Why should I bother with mindfulness?
Have you heard the term “future tripping?”
Urban Dictionary defines it as “to worry/freak out about the future instead of enjoying the present.”
Martin Seligman, the psychologist often credited as a founder of positive psychology wrote in the New York Times (2017) that “We contemplate the future. Our singular foresight created civilization and sustains society. It usually lifts our spirits, but it’s also the source of most depression and anxiety, whether we’re evaluating our own lives or worrying about the nation.” A lot of the prospection that we do is on an unconscious level.
Randy Buckner (2012), a researcher at the Harvard University Department of Psychology, studied PETs and MRIs and found that even when you are relaxing your brain is recombining information to imagine the future.
Future-tripping has its advantages and its disadvantages! Seligman credits prospection, or the act of anticipating, with helping us to thrive and at the same time as the origin of negative emotions.
According to Hayes & Feldman, 2004; Kabat-Zinn, (1990) mindfulness is regarded as an antidote against common forms of psychological distress,
such as “rumination, anxiety, worry, fear, anger, and so on —many of which involve the maladaptive tendencies to avoid, suppress, or over-engage with one’s distressing thoughts and emotions.” Yuck. I definitely don’t want to over-engage with my distressing thoughts and emotions! I am convinced! What do I do now?
How do I incorporate mindfulness?
Great news! The options are ABUNDANT! We share SOME next steps here. This list is meant for beginners and is just the tip of the iceberg! (We will circle back to this topic in due time and in accordance with your feedback!) Jon Kabat-Zinn describes the infinite practices as many doors in the same room.
Mindful Breathing
Find a quiet space and sit or lie down comfortably. Close your eyes and focus your attention on your breath. Notice the sensation of the air entering and leaving your body. When your mind wanders (which it will), gently bring your focus back to your breath without judgment.
Body Scan
Lie down in a comfortable position and close your eyes. Start by bringing your awareness to your toes, then slowly move up through each part of your body, paying attention to any sensations you feel without trying to change them.
Mindful Walking
Take a walk outside and focus your attention on each step you take. Notice the sensations of your feet touching the ground, the movement of your muscles, and the sounds around you. If your mind starts to wander, gently bring it back to the present moment.
Mindful Eating
Choose a small piece of food, such as a raisin or a piece of chocolate. Before eating it, take a moment to notice its texture, color, and smell. Then, take a small bite and pay attention to the taste and sensation in your mouth as you chew slowly and mindfully.
Mindful Observation
Find an object to focus on, such as a flower, a candle flame, or a piece of artwork. Take a few moments to really observe it, noticing its shape, color, texture, and any other details. Allow yourself to be fully present with the object, without thinking about anything else.
Guided Mindfulness Meditation
There are many guided meditation recordings available online or through mindfulness apps. These can be helpful for beginners because they provide structure and guidance as you learn to practice mindfulness.
Mindfulness is a skill that takes time and practice to develop, so be patient with yourself.
Start with just a few minutes each day and gradually increase the duration as you become more comfortable with the practice. And most importantly, approach it with an attitude of openness and curiosity, rather than striving for perfection.
References
Germer, C. K., Siegel, R. D., & Fulton, P. R. (Eds.). (2005). Mindfulness and psychotherapy. The Guilford Press.
Hanh, TN. The miracle of mindfulness. Boston: Beacon Press; 1976.
Kabat-Zinn, Jon. Wherever You Go There You Are: Mindfulness Meditation in Everyday Life. New York: Hatchette Books; 2005.
Shian-Ling Keng, S., Smoski, M, and Robins, C. Effects of Mindfulness on Psychological Health: A Review of Empirical Studies. Clinical Psychology Review. 2011; 1041-1056
Seligman, Martin. “We Aren’t Built to Live in the Moment.” New York Times, May 19, 2017.