Mindfulness
/ˈmaɪndflnəs/
CUPS BEING MINDFULLY WASHED BY HAND IN A KYOTO TEA SHOP, 2023
Oxford Learner´s Dictionaries
mindfulness
noun
/ˈmaɪndflnəs/
1 mindfulness (of something) the fact of remembering somebody/something and considering them/it when you do something
SYNONYM consciousness
2 a mental state achieved by concentrating on the present moment, while calmly accepting the feelings and thoughts that come to you, used as a technique to help you relax
For years, I curiously but slightly suspiciously eyed mindfulness and meditation as esoteric spiritual practices confined to secluded Buddhist monasteries. I pictured incense-filled rooms with cross-legged monks chanting mystical mantras, probably while floating a few inches off the ground. The very idea of integrating a practice of this nature into my daily life initially seemed rather abstract and made me feel too uncomfortable to investigate further.
Yet here I am, years later, embracing what I once avoided. Fast forward to today, and mindfulness has become almost fashionably mainstream, popping up everywhere from corporate boardrooms to smartphone apps. But how did this shift happen? And more importantly, why should we care?
The Anxious Mind: A Reflection of Modern Life
Integrating mindfulness or even a more formal meditation routine into one’s life might feel like a stretch initially. Yet many of my friends, including myself, who are engaged in fast-paced creative environments and bustling lives, find solace in this ancient tradition as a support system while navigating demanding schedules amidst the daily hustle.
For decades, I lived with severe underlying anxiety, often getting stuck in my head and on my planning lists. My job in the fast-paced fashion industry required everything to be framed by a highly predictive schedule, training me to maintain an unwavering focus on the future rather than the present moment.
This led to a fractured feeling akin to a chaotically chatty monkey concert residing in my mind, constantly pulling my attention away from where I currently was.
In his philosophical notes and reflections on various subjects, including the human condition, French mathematician and philosopher Blaise Pascal reflects:
"All of humanity's problems stem from man's inability to sit quietly in a room alone."
Pascal's quote suggests that we human beings have a fundamental inability to be at peace with ourselves in solitude and stillness. Our restlessness, distractions, and need for constant activity and entertainment stemming from an unwillingness to confront our own thoughts.
The Internal Struggle: Confronting Our Fears
When I stopped working for my latest corporate employer, I noticed how I was never truly present in the day I was living, always mentally leaping ahead. I found myself constantly breaking away from where I was, mentally galloping toward some seemingly urgent future to arrive at.
This internal mental racket still accompanies my days at times, as I spin wildly imaginative storylines far off from just working through momentary facts. It leaves me irritatingly stuck in an anxious cycle to the degree that I feel my system might short-circuit, making any distraction from myself more desirable than sitting with my feelings.
R.D. Laing, the influential Scottish psychiatrist, is quoted by Gabor Maté in his book "Scattered Minds" about the origins and healing of Attention Deficit Disorder. Laing suggests that there are three fundamental fears human beings face: death, other people, and their own minds.
Fear of death is perhaps the most universal, stemming from our awareness of our own mortality and the uncertainty of what lies beyond. Fear of other people reflects our social nature and the potential for both connection and conflict in our relationships, encompassing fears of rejection, judgment, and interpersonal harm. The fear of our own minds speaks to the internal struggles we face, including unwanted thoughts, emotions, and impulses that can be distressing or frightening.
Mindfulness in Practice: Observing Without Judgment
When we actually pay attention to the internal chatter that can accompany our days, we confront the fear of our minds head-on. It's precisely where mindfulness practices help us observe and navigate without becoming overwhelmed. It can also bring forward that our thoughts are rather thinking us than us thinking our thoughts when they are relentlessly racing through our circuits.
As I recognize more easily when thoughts about the future or regrets about the past take center stage, I'm no longer as hijacked by them. Instead, I can observe them passing by like little irritating clouds, acknowledging their presence without immediately getting caught up in their urgency.
The Power of Presence: Understanding Mindfulness
This shift in perspective aligns with what Michael A. Singer, a spiritual teacher and successful entrepreneur who built a multi-million dollar software company, states. He views mindfulness and meditation not just as a practice, but as a way of life, being aware of the syncing of the inner and outer experience:
“We can use the term mindfulness to mean that you are always conscious of what is really going on around you and inside you. You’re not just conscious of things but also their true nature : … mindfulness is a natural, effortless process once you let go of personal distractions”.
Ultimately, mindfulness is about being fully present in the moment. It's about cultivating awareness to achieve mental clarity, emotional calmness, and a sense of inner peace, rather than sleepwalking through our days as we rush towards an often illusory destination on autopilot.
One of the most profound insights of mindfulness is realizing the impermanence of the constant stream of thoughts and judgments, akin to an incessant radio broadcast in the background. This internal chatter often consists of self-limiting stories we recycle endlessly, like cows ruminating, re-chewing their food.
We can soften the impact of thoughts and emotions, and the anxiety they may cause, by observing how they come and go, acknowledging their fleeting nature.
By realizing this, we get a hint that who we are is beyond what we think or do. This sense of self-awareness becomes a supportive agent for change on a larger scale from the inside out. The words of Jim Morrison, the iconic frontman of "The Doors," resonate with this idea:
“The most important kind of freedom is to be what you really are. You trade in your reality for a role.You trade in your sense for an act. You give up your ability to feel, and in exchange, put on a mask. There can't be any large-scale revolution until there´s a personal revolution, on an individual level. It´s got to happen Inside first.”
Giving up our ability to feel, as Morrison said, seems the worst trade-off we can make. Hardening inside as we create a shell on the outside, we cut ourselves off from ourselves in a way akin to cutting ourselves off from the flow of life.
This is where observing and understanding ourselves mindfully comes in. Dedicating time and attention to a state of observation allows us to reconnect with our authentic selves.
As we become familiar with a practice that suits us, we can expand mindfulness beyond formal settings by consciously engaging with our surroundings. Perhaps we start by mindfully brewing a cup of tea or going for a walk without our phone. Even activities like washing the dishes or gardening can serve as forms of mindfulness practice when we focus solely on a simple task in familiar motion
We can learn about being in the moment without a means to an end from the famous bear Winnie the Pooh, expressing a positive view of doing nothing in “The House at Pooh Corner”. In a conversation with Christopher Robin, Pooh states:
"But what I like doing best is Nothing."
When asked how to do nothing, Pooh learns that it's simply about being present and enjoying the moment without any specific agenda. He describes it as: "just going along, listening to all the things you can't hear and not bothering," highlighting the joy and simplicity found in moments of inactivity and attentive perception.
This idea of "doing nothing" aligns closely with many modern mindfulness practices. In today's fast-paced world, the act of intentionally doing nothing has become a form of radical self-care as a powerful tool.
The Paradox of Connection: Finding Ourselves in Solitude
Sarah Wilson, author and activist known for her work on mental health and sustainable living, writes in her book “This One Wild and Precious Life”:
“We often need to be alone to reconnect to life and to ourselves, which then allows us to connect more meaningfully to others. And we often have to leave to arrive at this deeper, more meaningful connection we yearn.”
Wilson's quote highlights that solitude can enhance our ability to connect. It reminds us that mindfulness practice isn't about living in seclusion, detached from our surroundings. Rather, it's about developing a deeper relationship with ourselves to better relate to our environment.
Thich Nhat Hanh, a renowned Buddhist monk, pointedly articulated the essence of introspective observation in meditation, saying, “The way out is in”.
This idea of finding our center through self-awareness aligns with Pooh's simple joy in 'doing nothing' and Wilson's paradox of connection through solitude. It suggests that by fully immersing ourselves in the present moment, we master the art of living fully, as in where we currently are.
Scientific Insights: The Measurable Benefits of Meditation
Research shows that experienced meditators, such as Buddhist monks, exhibit remarkable mental health benefits:
A study led by Richard Davidson at the University of Wisconsin-Madison found that experienced meditators showed increased gamma wave activity in their brain, associated with attention, learning, and conscious perception. This suggests that consistent meditation can enhance our capacity for emotional resilience and overall well-being.
Another study on Tibetan Buddhist monks revealed they could raise their body temperature through meditation, demonstrating unprecedented control over autonomic processes.
Common Misconceptions and Challenges
While meditation offers numerous benefits, it's important to acknowledge some common challenges and misconceptions.
A significant challenge regarding traditional meditation is the perception that it's about "doing nothing," which stands diametrically opposed to the constant busyness defining our current society.
However, it's crucial to understand that coming to a state of calmness isn't about using meditation to get anywhere. Rather, it's about realizing that simply being, without any further means, is the path itself—not a path to a destination.
Many beginners find it difficult to quiet their minds or sit still for extended periods, leading to frustration. Some may expect immediate results or believe meditation will solve all their problems instantly. Others might think meditation is about emptying the mind completely, when it's more about observing thoughts without judgment. Additionally, some people worry that meditation conflicts with their religious beliefs, although it can be practiced secularly.
The best way to figure out how we feel about mindfulness practice is by trying it out and observing how it goes for ourselves.
Widely researched benefits of mindfulness practice and meditation include:
Stress reduction: By calming the mind and activating the body's relaxation response, meditation builds resilience to stressors and can help to lower cortisol levels, the hormone associated with stress.
Reduced anxiety: Studies have shown that meditation, by promoting relaxation, emotional regulation, and self-compassion, can reduce symptoms of anxiety and depression.
Enhanced self-awareness: Meditation helps individuals gain a deeper understanding of their thoughts, emotions, and behaviors.
Improved concentration: Regular meditation practice enhances focus, attention and cognitive function by teaching individuals to be fully engaged with the present moment.
Increased creativity: Regular mindfulness practice can boost creative thinking and problem-solving skills as we learn to be more attentive.
Improved emotional well-being: Regular meditation practice fosters greater emotional stability, mental clarity, and resilience.
Improved cardiovascular health: Studies have shown that meditation can lower blood pressure and reduce the risk of heart disease.
Improved sleep: Meditation promotes relaxation, alleviates insomnia and improves sleep quality.
Mindfulness is not just a practice; it's a way of life that encourages us to engage deeply with ourselves and our surroundings. By incorporating simple acts of mindfulness into our daily routines, we can cultivate a greater sense of awareness, presence, and peace.
Simple acts of mindfulness
Mindful eating: savoring each bite without distractions
Practicing conscious moments of breathing throughout the day
Brewing a cup of tea or coffee by hand instead of using an automate
Gardening and connecting with nature
Washing dishes with full attention to the task
Walking without distractions, focusing on each step
Ironing while being present in the moment
Instead of overthinking whether mindfulness or a more formal practice of meditation is for you, why not give it a shot? Challenge yourself to set aside 5 minutes at the same time each day for the next week. It could be first thing in the morning, during your lunch break, or right before bed.
Sit quietly, focus on your breath, and observe your thoughts without judgment. There is no right and wrong in the simplicity of the practice. You might be surprised at how this simple routine impacts your overall well-being.
Have you asked yourself:
How often do you find yourself fully present in the moment?
What simple daily activities could you transform into mindful moments?
What thoughts or emotions do you find most challenging to sit with?
In what ways might your life change if you dedicated time each day to mindfulness?
How might your relationships improve if you practiced mindfulness regularly?