What is Mindfulness? Do you remember?

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What is Mindfulness?

Mindfulness is the awareness that arises through paying attention,
on purpose, in the present moment, non-judgmentally.

The term mindfulness is a relatively new concept and has not yet been included in dictionaries. However, we can define mindfulness as «…the inherent ability of a human being to be aware of their mental and psychic energies as they emanate from within, their resonance within the environment, and how they return to oneself».
The fundamental principles of mindfulness are based on the following key concepts:

  • Intention: The conscious directing of our attention and thought towards a specific purpose aligned with our values.
  • Attention: the complete focus of attention in the present moment without being distracted by internal or external stimuli.
  • Acceptance: Is the perception and recognition of our present moment experiences without judgment, but with compassion for ourselves and empathy for the world around us.

Our mind has a tendency to wander between thoughts of the past and hypothetical scenarios for the future, leading us to feel anxious and worried. However, by practising mindfulness, we can focus on the present and become aware of our breath, physical sensations, or surroundings. This way, we learn to accept the present moment as it is without trying to modify it or resist the flow. Accepting the present helps us maintain our calm even during difficult situations.

Mindfulness enables us to observe our thoughts, feelings, and experiences without passing judgment or criticism. Instead of labelling them as good or bad, we recognize them as they occur and let them pass without getting attached to them.

With mindfulness, we approach our experiences with an open mind, acknowledging our preconceived notions and seeing things from a new perspective with a sense of curiosity. Mindfulness teaches us to appreciate the small joys in life, fostering a sense of gratitude and compassion for ourselves and others.

Mindfulness in the Western World

Mindfulness is a practice associated with ancient Buddhism but is not limited to just one culture or religion. Similar approaches can be found in the teachings of ancient Greek philosophers like Socrates, Plato, and Aristotle, who emphasized the importance of self-knowledge and cultivating virtue to live a fulfilling and meaningful life.

Stoicism, one of the most influential philosophical schools for almost five centuries, teaches the importance of focusing on the present and avoiding distractions from the past or future. In his work, “The Self,” Marcus Aurelius also emphasizes the significance of disentangling oneself from what has passed and what is yet to come and instead focusing on the present to live a peaceful and respectful life.

The practice of mindfulness, as we know it today, emerged in the Western world in the 20th century. Specifically, in 1979, medical professor Jon Kabat-Zinn developed the pioneering Mindfulness-Based Stress Reduction (MBSR) program. This program implements mindfulness practices in care settings to help individuals manage stress, pain, and illness. Since then, mindfulness has been recognized as an evidence-based approach to enhance mental and emotional well-being.

The Benefits

It's easy to stop noticing the world around us. It's also easy to lose touch with the way our bodies are feeling and to end up living 'in our heads' – caught up in our thoughts without stopping to notice how those thoughts are driving our emotions and behavior.

Mindfulness is a practice that is supported by evidence and has numerous benefits. Researchers in fields such as psychology, neuroscience, medicine, and education have found that practising mindfulness can help reduce anxiety and stress, enabling practitioners to deal with life’s difficulties with a calm mind. Practising mindfulness also leads to improved self-awareness, which allows individuals to manage their thoughts and emotions effectively. Furthermore, it promotes a positive outlook towards life, reduces mental clutter, and provides a sense of stability, resulting in overall well-being.

Mindfulness is a powerful tool for enhancing psychosomatic well-being, leading to a more balanced and meaningful life.

Ways of practising

Mindfulness is a quality; meditation is a practice.

There are many ways to recover this innate ability and each person can choose according to personal preferences and lifestyle.
Some of the methods are:

  • Breathing exercises
    A simple and effective way to practice mindfulness and reduce stress.
  • Meditation
    Meditation is often confused with mindfulness, but they are neither identical nor synonymous. Meditation is one practice for mindfulness, a simple and effective way of reducing stress and anxiety.
  • Body Scan
    Observing every part of the body, starting from the toes and going up to the top of your head. The goal of body scanning is to become aware of the sensations in the body and release accumulated tensions.
  • Yoga
    Moving the body in a specific way, focusing on the breath and the present moment.
  • Mindful walking
    Walking with an entire focus on the breath, the feeling of the feet on the ground and all body movement.
  • Mindful eating
    Focusing attention on the senses during eating versus unconscious and abstract eating.
  • Mindful reading
    Refers to a complete focus on the text versus a passive or abstract reading. By reading mindfully, a deeper understanding of the content is achieved.
  • Mindful writing
    Combines mindfulness with writing. It involves being aware of the moment, focusing on the sensations – the movement of the pencil or fingers on the keyboard, breathing – and thoughts and feelings that arise during writing. The goal is to use writing as a tool for self-awareness, reflection and personal growth. More information can be found here.

Mindfulness is more than just a tendency – it is a radical change in how we see ourselves and the world.

Bibliography

Black, D. S. (2011). A brief definition of mindfulness. Mindfulness Research Guide.

https://doi.org/10.37514/PRA-B.2017.0278

Dawson, P. (2014). Creative Writing and the New Humanities.
Germer, C. K. (2009). The mindful path to self-compassion: freeing yourself from destructive thoughts and emotions. Guilford Press.
Kabat-Zinn, J. (1994). Wherever you go, there you are: mindfulness meditation in everyday life. Hyperion.
Khramtsova, I., & Glascock, P. (2010). OUTCOMES OF AN INTEGRATED JOURNALING AND MINDFULNESS PROGRAM ON A US UNIVERSITY CAMPUS. Revista Psihologie (Romania), 56, 208-218.
Lage, C. A., Wolmarans, D. W., & Mograbi, D. C. (2022). An evolutionary view of self-awareness. Behavioural Processes, 194, 104543.
Lepore, S. J., & Smyth, J. M. (2002). The Writing Cure: How Expressive Writing Promotes Health and Emotional Well-being. American Psychological Association.

https://www.nhs.uk/mental-health/self-help/tips-and-support/mindfulness/

Picture of Sofia Motsia

Sofia Motsia

MA Creative Writing, BA Theatre studies

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