Mindfulness can be traced back thousands of years. Its popularity continues to grow in this modern fast-paced world where it’s easy to get anxious and overwhelmed with your ever-increasing list of tasks and obligations. Can practicing mindfulness help you find peace and clarity?
History
Mindfulness and yoga are very intertwined due to both using concepts of ancient text like the Bhagavad Gita and Vedic meditations. It is also linked to Hinduism and Buddhism. The English word “mindfulness” some say is a translation of the Buddhist concept of Sati.
From East to West
Jon Kabat-Zinn, the man responsible for Mindfulness-Based Stress Reduction (MBSR), studied mindfulness under Buddhist teachers, including Thich Nhat Hanh. He combined what he learned about mindfulness from the East with science from the West. MBSR is a practice that teaches you to anchor yourself in the present moment, non-judgmentally, using your innermost resources—your highest self or that part of us that’s in touch with the divine.
What is Mindfulness?
According to Jon Kabat-Zinn it’s about “paying attention in a particular way: on purpose, in the present moment, and non-judgmentally.” It’s the art of being rather than doing. You’re fully immersing yourself in the current moment, whether it’s savoring a meal, feeling the sun on your face, or experiencing a complex emotion.
With mindfulness, it doesn’t matter what you are focusing on. Most people spend so much time either in the past or thinking about the future instead of being in the moment that is currently happening. When you pay attention to your own body and mind, it puts you into that present moment which is the only moment you are truly alive.
But mindfulness isn’t just about soaking up the good moments; it’s also about facing the tough ones head-on. Kristin Neff suggests that mindfulness allows you to experience emotions fully, to move through them without getting bogged down by negativity or trying to shove them under the carpet. It’s about acknowledging your feelings, giving yourself the space to feel them, and then letting them go, not getting caught up in the whirlwind of ruminating thoughts about what should or could have been.
Kabat-Zinn’s approach to mindfulness involves a series of practices designed to cultivate a state of mindful awareness that already exists within you. It’s about removing the mental clutter and obstructions that keep you from this state.
Kabat-Zinn’s Pillars of Mindfulness Practice
These pillars of mindfulness serve as guiding principles to help you cultivate a mindful state. Together, they awaken a sense of curiosity and child-like wonder and appreciation for life as it unfolds, moment by moment.
Non-judging: Being the witness to your own experiences and thoughts. Practicing non-judging helps you stay in your experiences and allows you to be an impartial witness in any experience in your life.
Patience: Being in the present moment and allowing things to unfold and happen within their own timeline not yours. This patience pillar is trusting that things are working out exactly how they should be.
Beginner’s Mind: Seeing things like it’s the first time or through a child’s eyes. Releasing all preconceived ideas and staying open and curious.
Trust: Relying on yourself for guidance instead of something outside of yourself. Believing in your own intuition, feelings, and wisdom to guide you in life no matter what the outcome turns out to be.
Non-striving: Not attaching to a particular outcome. When you are attached, it creates conditions for suffering. Without attachment to an outcome, you will have movement toward your goal.
Acceptance: Accepting things as they truly are instead of how you want them to be.
Letting go: Choosing to accept and acknowledge that life is constantly changing and moving with the change without attaching to a particular aspect of the experience.
Two more were added after the originals above:
Generosity: Giving of your time, energy, and attention while also practicing self-compassion.
Gratitude: Expressing appreciation and maintaining a sense of wonder for the mysteries in life.
Benefits of Mindfulness
Through regular practice, you can develop greater attention, emotional and behavioral self-regulation, and a deeper sense of meaning and purpose.
The benefits of mindfulness are not just psychological but physical, too. By activating the relaxation response, mindfulness practices can help reduce blood pressure, heart rate, muscle tension, and respiration rate, offering relief from conditions like hypertension, anxiety disorders, irritable bowel syndrome, and even cancer.
How to Practice
Mindfulness practices can be formal where you set aside a dedicated time for mindfulness. You can also practice informally by bringing your full attention to everyday activities in life and using your senses for the experience. Being consistent in your practice is key. Just 20 minutes a day can make a world of difference. Try some of the examples below to cultivate your practice.
Mindful Movement: yoga, tai chi, qigong, walking, cycling, and swimming
Breathing Exercises: diaphragmatic breathing, alternate nostril breathing
Meditation: mindfulness meditation, transcendental meditation, vipassana meditation, and Metta meditation
Sometimes your life can feel like chaos, but mindfulness can offer a way to ground yourself and find peace. It can teach you that, despite the overwhelming pace of life, you have the power to access serenity, clarity, and a deep connection to your inner resources.
Much love and health,
Carrie
Resources:
Brown, B. (2021). Atlas of the Heart: mapping meaning and connection and the language of human experience. New York: Random House.
Kabat-Zinn, J. (2013). Full Catastrophe Living, Revised Edition: How to Cope with Stress, Pain, and Illness Using Mindful Meditation. New York: Bantam Books.
Kabat-Zinn, J. (2005). Wherever You Go, There You Are. New York: Hachette Books.
Kabat-Zinn, J. (2010). What is Mindfulness? [Video]. Jon Kabat-Zinn. https://jonkabat-zinn.com/offerings/videos/
Selva, J. (2017, March 13). The History and Origins of Mindfulness [Blog]. Retrieved from https://positivepsychology.com/history-of-mindfulness/
