“The moment one gives close attention to anything, even a blade of grass, it becomes a mysterious, awesome, indescribably magnificent world in itself.”
What is Mindfulness?
You’ve probably heard of mindfulness—it’s become quite a popular topic in recent years. That’s mostly a good thing, as millions of people are discovering how mindfulness practices can support a life of greater ease, perspective, and meaning. At the same time, mindfulness’s popularity has led some to promote it as a cure-all, which it is not. Our goal in this module is to offer a clear, research-based introduction to mindfulness, connect you with high-quality resources to learn more, and encourage you to try these practices for yourself and see where they take you.
So, what exactly is mindfulness? Simply stated, mindfulness is about awareness. Perhaps the simplest definition of mindfulness is present-moment awareness with acceptance. We could further say that mindfulness is experiencing life through a perspective of open curiosity towards the present moment.
Still sounding a little abstract? Mindfulness teacher James Baraz explains it this way: “Mindfulness is simply being aware of what is happening right now without wishing it were different; enjoying the pleasant without holding on when it changes (which it will); being with the unpleasant without fearing it will always be this way (which it won’t).” Jon Kabat-Zinn (developer of Mindfulness-Based Stress Reduction) has described mindfulness as the “applied art of conscious living.” Here is Jared’s definition: Mindfulness is a compassionate awareness of thoughts, emotions, and experiences that we can apply to everyday circumstances to live a rich and joyful life.
Journalist Dan Harris, once a skeptic of mindfulness, offers a helpful introduction to the practice:
Before we go further, let’s clarify two commonly confused terms: mindfulness and meditation. These are sometimes used interchangeably or combined (as in mindfulness meditation), but they’re not the same. Mindfulness is a quality of awareness—specifically, paying attention nonjudgmentally to the present moment. Meditation, on the other hand, is a time tested and research-supported method for cultivating mindfulness. Although there are many forms and purposes of meditation, we usually refer to meditation as a set of formal practices like sitting meditation or walking meditation, often using the breath as an anchor and/or using other techniques to learn to pay attention to moment-by-moment experience. Meditation is such a valuable skill to learn that we’re devoting a separate module to it.
In addition to formal meditation practices, there are countless ways to practice mindfulness informally throughout the normal course of a day. Examples of informal mindfulness include slowing down and fully savoring your sensory experience while eating, or pausing to feel your hands on the steering wheel while waiting at a red light. In this module, we’ll introduce both formal and informal practices to help you start developing mindfulness in daily life.
“An average human looks without seeing, listens without hearing, touches without feeling, eats without tasting, moves without physical awareness, inhales without awareness of odour or fragrance, and talks without thinking.”
Awareness vs. Autopilot
Let’s explore why mindfulness matters. For one thing, cultivating awareness helps you more fully experience the richness of any given moment. Sometimes the circumstances of the moment naturally lend themselves to being fully attentive to what’s happening—like during a heartfelt conversation with a friend, slowly savoring a delicious meal, or taking in a beautiful sunset. Those can be rewarding moments where you’re not worrying about finances, ruminating about job stress, or feeling discouraged about a recent setback.
But those “perfect” moments are rare. More often, we miss out on the depth and goodness available in a given moment because our mind is on autopilot—planning what to do next, ruminating, habitually reacting to stimuli. You might come home from a stressful day, turn on the TV, and open a large bag of chips; your intention when you sit down may be to eat just a handful, but before you know it you look down and you’re fishing out crumbs from the bottom of the bag. “Did I really eat the whole bag?” In a broad sense, it’s like what Master Yoda said about Luke Skywalker in The Empire Strikes Back: [Yoda voice] “All his life has he looked away, to the future, to the horizon, never his mind on where he was, what he was doing!”
To be clear, autopilot isn’t always bad. Our brains are wired to conserve energy, and it’s helpful not to overthink things like brushing your teeth. The problem comes when we’re unaware that our life is mostly being lived on autopilot. It’s an issue when your friend needs your attention, but you instinctively check your phone. Or when you can’t enjoy a meal, because your mind is sorting laundry. Or when you miss a beautiful sunset that’s right in front of you because you’re worrying about work.
Mindlessness can be a quiet thief. Ask yourself honestly: What would it be like to look back at the end of your life and realize you missed most of it?
The good news is that mindful awareness is a skill you can develop. It helps you notice thoughts and emotions without being lost or swept away by them. It empowers you to act with more wisdom, improves your relationships through deeper presence and compassion, and lets you savor the good while building gratitude for life’s ups and downs. While the mind on autopilot tends to generate a sense of dis-ease, mindful awareness promotes a sense of ease and equanimity—an understanding that in the most important ways, things are already OK. Though mindfulness isn’t a panacea, it’s hard to think of an area of life it doesn’t benefit.
What Mindfulness Is Not
Here are a few common misconceptions to clear up:
It’s not a technique or relaxation exercise. The goal isn’t to produce a certain mood or state of mind (including a blank mind). It is not an escape. Mindfulness is more like a perspective; a lens through which we can view the world. Relaxation or other pleasant states are common consequences of practicing mindfulness, but these are not goals of the practice.
It’s not a quick fix. We can often feel deeply at peace while practicing mindfulness; however, boredom, restlessness, anxiety, or other uncomfortable experiences are also very common. Not unlike physical exercise, it’s something that may not always feel great in the moment, but we do it because we know that over time it makes the rest of our life better.
It’s not a self-focused endeavor. While many mindfulness practices are done individually, the practice is very much about enhancing relationships. Mindfulness deepens your awareness of interdependence and interconnection—with people, the world, and life itself. It’s about strengthening relationships and enhancing an authentic sense of compassion for all beings, including yourself.
It’s not a religion. While much of our understanding of mindfulness draws heavily from Buddhist traditions, mindfulness is not a religion and does not require any specific religious belief. Buddhism (the religion) could be said to have grown up around the practices of mindfulness (as taught by the Buddha). Mindfulness is better described as a psychology, or a practical science of the mind. In fact, all major faiths include contemplative practices that align well with mindfulness. To paraphrase Tenzin Gyatso, a Dalai Lama, one is encouraged to take what one learns from these practices “to become a better whatever-you-already-are.”