Mindfulness
What is Mindfulness
Over time, scholars and researchers have attempted to define mindfulness. Mindfulness is a slippery concept that is difficult to put into words. It’s a state of being and a practice.
Founder of modern psychological mindfulness, Jon Kabat-Zinn, defines it this way;
“Paying attention in a particular way, on purpose, in the present moment, and non-judgementally.”
Put simply, mindfulness is maintaining awareness in the here and now, without judging your experience. It’s a process of holding your awareness in the present moment with an attitude of curiosity, openness, and gentleness. This includes your thoughts, feelings, bodily sensations and whatever is happening in the surrounding environment.
When life is busy, it’s easy to get caught up in thinking, and become preoccupied with planning, remembering, and worrying about things. This is known as operating on ‘auto-pilot’, lacking awareness of what’s actually happening, moment-by-moment. As a result, the richness of daily life is bypassed and we’re more likely to react, rather than respond consciously to challenges that arise. This has potential impacts in all areas of life, from work, to home, and all of your relationships.
Founder of modern psychological mindfulness, Jon Kabat-Zinn, defines it this way;
“Paying attention in a particular way, on purpose, in the present moment, and non-judgementally.”
Put simply, mindfulness is maintaining awareness in the here and now, without judging your experience. It’s a process of holding your awareness in the present moment with an attitude of curiosity, openness, and gentleness. This includes your thoughts, feelings, bodily sensations and whatever is happening in the surrounding environment.
When life is busy, it’s easy to get caught up in thinking, and become preoccupied with planning, remembering, and worrying about things. This is known as operating on ‘auto-pilot’, lacking awareness of what’s actually happening, moment-by-moment. As a result, the richness of daily life is bypassed and we’re more likely to react, rather than respond consciously to challenges that arise. This has potential impacts in all areas of life, from work, to home, and all of your relationships.
Benefits of Mindfulness
“Mindfulness is the miracle by which we master and restore ourselves”
– THICH NHAT HAHN
The practice of mindfulness has been ascribed many benefits, particularly when used over the long term. For example, it’s been shown to dampen activity in certain areas of the brain, while strengthening activity in others.
Research indicates that time spent in the mental states of rumination, judgement, worry, and criticism is reduced with mindfulness practice over time, because activity is dampened in the default mode network of the brain. The brain moves into default mode or ‘auto-pilot,’ when not deliberately focused on something; dwelling on past events or things that may occur in future.
Over time, the ability to notice this switch to default mode develops, along with the capacity to bring a curious and accepting attitude to your experience. This enables you to attend to the present moment and consciously come back to your senses, leading to a reduction in negative mind states, and greater ease in daily life.
At the same time, research also suggests that other areas of the brain are strengthened with mindfulness practice. The areas responsible for emotional regulation, planning, problem-solving, learning, and memory are all gradually strengthened, allowing for increased focus and productivity, along with greater calm and stability in everyday life.
Mindfulness without Meditation?
People sometimes think that mindfulness means sitting in meditation. While meditation practice will certainly enhance your ability to utilise mindfulness, it’s not a necessary component. Mindfulness practices are easily accessible and beneficial without any meditation at all.
Mindfulness may be accessed in a variety of ways. From the formal practice of sitting in meditation on a regular basis, to the informal practice of giving your full attention to routine activities, such as drinking a cup of tea or coffee. Many mindfulness practices are quick, simple and easy to do, providing useful tools for regaining your composure in any situation.
With its roots in Buddhism, mindfulness is part of the meditation tradition and has a long and rich history of anecdotal evidence to support the benefits of the practice. By contrast, mindfulness in modern Western psychology is secular and stems from psychological research rather than spiritual or religious practice.
Sources & Acknowledgements
Jon Kabat Zinn (Founder, Mindfulness Based Stress Reduction)
Zindel Segal, Mark Williams & John Teasdale (Founders, Mindfulness Based Cognitive Therapy)
Dr Russell Harris (Author, numerous works on Acceptance & Commitment Therapy)
The Monash University website
The Institute of Applied Mindfulness
The Lifeflow Meditation Centre
Additional Resources
Want to find out more about meditation and mindfulness? Further resources available on the FAQ page.