Mindfulness: A Guide to Understanding the Essence of Being Present
Mindfulness: A Guide to Understanding the Essence of Being Present
From dialectical behavioral therapy (DBT) to acceptance and commitment therapy (ACT), several evidence based therapies use mindfulness as a key component to establish a foundation for healing and growth. Mindfulness traces its origins back to ancient Eastern philosophies, notably in Buddhist meditation practices for over 2,500 years. It became popularized in the West during the late 20th century through the work of pioneers like Jon Kabat-Zinn, who developed Mindfulness-Based Stress Reduction (MBSR) in the 1970s. So what is mindfulness?
Jon Kabat-Zinn defines it as, “Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.” (https://www.mindful.org/jon-kabat-zinn-defining-mindfulness/)
Let’s break it down:
Awareness
The opposite of auto-pilot, mindfulness focuses on consciously recognizing and acknowledging the present moment experience. Awareness in mindfulness entails cultivating a heightened sense of consciousness and attunement, allowing individuals to observe their inner and outer experiences (thoughts, emotions, bodily sensations, and surrounding environment) with clarity, curiosity, and openness.
Paying Attention
When practicing mindfulness, paying attention means actively noticing what’s going on internally and/or externally in a given moment. It’s about moving from a state of thinking or analyzing to a state of observation. This aspect of mindfulness can be practiced by describing one’s sensations and experiences, being as detailed as possible.
On Purpose
Although the result of practicing mindfulness can include being more present on a regular basis, engaging in mindfulness is meant to be a deliberate activity. It involves consciously choosing to direct one's awareness to present moment experiences without being swept away by automatic or habitual reactions, usually for a certain amount of time or for the duration of an activity. This doesn’t mean that one’s attention won’t stray during that time, but the goal is to notice when the mind wanders and gently bring it back each time.
In the Present Moment
When practicing mindfulness, the aim is to move towards a state of being fully attentive and aware of the current experience, without being preoccupied with thoughts of the past or concerns about the future. It involves anchoring one's awareness to the here and now, observing sensations, thoughts, and emotions as they arise in real-time. Although it’s human nature for the mind to wander, practicing mindfulness entails building up awareness that the mind has wandered and gently bringing attention back to the present.
Non-judgmentally
As humans, our brains tend toward a state of analyzing, but practicing mindfulness aims to embrace each moment with openness, curiosity, and acceptance, without judgment or attachment. This can be one of the most challenging, but most powerful parts of mindfulness practice. The goal is to observe and acknowledge one's thoughts, emotions, and experiences without evaluating them as good or bad, right or wrong. It involves cultivating an attitude of acceptance and openness towards whatever arises in the present moment, without attaching labels or criticisms.
Learning to practice mindfulness can be a valuable pursuit for growth, self-care, and as a foundation for engaging in psychotherapy. There are numerous forms of mindfulness practice and some work better for each individual than others. It’s key to remember that it doesn’t come naturally for most people and the practice of mindfulness is what’s beneficial, rather than trying to achieve a certain level of focus. In the next part of this series, we’ll explore how mindfulness fits into therapy followed by recommendations for methods of practice.
This article was written by Rachel Kirkman. Learn more about her by clicking the link below.
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