What is Mindfulness? A Simple Practice for Greater Wellbeing

Mindfulness is the practice of gently focusing your awareness on the present moment over and over again.

It often involves focusing on sensations to root yourself in your body in the here and now. It can be practiced during formal meditation or during everyday activities, like cooking, cleaning, or walking.

On the other hand, a full mind means you’re not rooted in the present moment.

It’s the nature of the mind to think, analyze, and figure things out. That’s its job. That means that left to its own devices, the mind will constantly seek out new stimuli, new things to think about, and new ways to check out from reality.

Mindfulness practice is a way to gently retrain the mind to settle into the present moment. It’s kind of like becoming a parent to your mind rather than letting it control you.

In the end, the mind is simply a willful toddler.

By practicing mindfulness over and over with patience and compassion for yourself, you can teach the mind to be still.

Eventually, the mind may even dissolve altogether, meaning that there is no intellectual or conceptual overlay between you and what you’re experiencing.

Instead, you’re fully immersed in and at one with the present moment. This experience is what’s known as true presence.

Mindfulness benefits

The benefits of mindfulness have been well-documented in research.

Formal investigations into mindfulness in the Western world began in 1979 when John Kabat-Zinn developed what would become the Mindfulness-Based Stress Reduction (MBSR) program at the University of Massachusetts Medical Center.

Kabat-Zinn combined his studies of Hatha yoga with mindfulness practices and Buddhist principles he learned from his many teachers.

Since then, research into MBSR and general mindfulness has exploded, and the benefits are many.

This can include:

• Improving cognitive ability
• Slowing brain aging
• Reducing stress, anxiety, and depression symptoms
• Increasing a sense of well-being
• Helping with pain management
• Improving quality of life for those living with chronic conditions

Mindfulness practice: how to do it

The easiest way to practice mindfulness is to focus on the breath, resting your attention on the inhalation and exhalation repeatedly.

This technique is detailed in the Siva Sutras, a 9th-century text belonging to the nondual mystical tradition of Kashmir Shaivism, believed to be written by the sage Vasugupta.

While it may be ancient in origin, this technique is just as fresh and relevant today. It can be practiced in almost any context as a way to continually bring your attention back to the present moment over and over.

Try it: resting your awareness on the breath

No matter what you’re doing, you can practice placing your attention on your breath. Whether you’re making the bed, surfing the web, or walking the dog, nearly every moment is an opportunity to become more present.

• Start by becoming aware of the sensation of your breath. Feel the rise and fall of the belly and chest. Feel the breath moving in and out of your nostrils. Notice how it’s cool on the inhale and warm on the exhale.
• Eventually, you’ll likely notice that your mind has wandered or you’ve gotten distracted by something going on around you. Simply bring the attention back to the breath without judging yourself or “rating” your performance. There is no objective other than being with the breath.
• Repeat this process over and over again. You can practice for a set amount of time or throughout your day.

Other ways to practice mindfulness

Mindfulness is a very broad category, and the ways to practice are almost limitless. You can try particular techniques to see what works for you, like:

• Mindful eating
• Mindful walking
• Mindful commuting
• Mindful coloring or doodling

No matter what methods you use, it’s important to find ways to integrate your mindfulness practice into your life in ways that are meaningful and enjoyable to you.

There are also plenty of effective, age-appropriate ways to practice mindfulness for kids and teens.

Mindfulness programs

• The mindfulness for effective leadership, a 3 days onsite program offered by Indian Institute of Management Bangalore.
• The Center for Self Compassion offers tests, videos, and trainings to develop mindful self-compassion for yourself or to teach it to others.
• UMass Memorial Medical Center is the birthplace of MBSR and offers an 8-week live online course.

Mindfulness books

• “Fierce Self-Compassion: How Women Can Harness Kindness to Speak Up, Claim Their Power, and Thrive” by Kristen Neff
• “Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness” by Jon Kabat-Zinn
• “Stop Overthinking: 23 Techniques to Relieve Stress, Stop Negative Spirals, Declutter Your Mind, and Focus on the Present” by Nick Trenton

Even though the name may seem like a contradiction, mindfulness is a way to empty the mind, not fill it. It can be a beautifully simple, universally accessible, and absolutely free way to show up to the present moment.

Practiced regularly, it can lead to a richer and more vivid experience of the gift of being alive.