WHAT IS MINDFULNESS?
“Mindfulness is the awareness that arises through paying attention in a particular way: on purpose, in the present moment, and non-judgmentally.” (Kabat-Zinn, 2004, 2013).
One of the most commonly cited definitions of mindfulness in the contemporary, by Jon Kabat-Zinn, Ph.D. – founder of the Mindfulness-Based Stress Reduction (MBSR) programme, is:
Three Components
The definition can be observed as having three components (Shapiro, 2007):
Intention (i.e. on purpose);
Attention;
Attitude (e.g. kindness, non-judging, letting go)
Other Definitions
Applications of Mindfulness in the Contemporary Setting
Mindfulness in modern-day contexts is driven by the need to manage excessive stress and provide healing for mental and physical health challenges within the clinical setting. General populations practice mindfulness to enhance focus, make effective decisions in fast-paced environments, and cultivate a sense of peace. Additionally, mindfulness can improve relationships by fostering understanding and acceptance of differing perspectives. Since Jon Kabat-Zinn introduced mindfulness to the healthcare setting in 1979, it has been widely researched and adopted in various secular forms across different populations and settings, including workplaces, mental healthcare services, schools, sports teams, and criminal justice systems.
Some of the Scientific Benefits of Mindfulness and Compassion
Reduced stress and burnout symptoms
Reduced rumination (worrying)
Reduced anxiety and depression symptoms
Improved sleep quality
Improved working memory and cognitive flexibility
Improved creativity
Improved self-awareness, self-management, and resilience
Improved emotion regulation (which helps in conflict resolution)
Improved relationship with self and others
Increased sense of ethics and authenticity
Improved life satisfaction
Improved sense of engaging in healthier behaviors and overall well-being
Fundamentally, mindfulness helps us live more in the present moment and become more attuned to our thoughts, emotions, and somatic experiences. It helps us notice our habitual tendencies that influence our behaviors. When we become aware of these tendencies and their patterns, we start to explore ways to work with them. Over time, we develop a sense of choice, which can be empowering and enhance our resilience.
From neuroscience and physiological perspectives, studies found that the benefits of regular mindfulness practice include:
Drove neuroplasticity changes that reflect well-being, such as emotional balance, compassion, genuine happiness, as well as potential buffering of stressful and traumatic experience when it does occur (Lutz, Dunne, and Davidson 2007)
Increased activity of the left hippocampus, the area of the brain associated with learning, memory, and emotional regulation (Hölzel et al, 2011)
Resulted in thicker regions in the frontal cortex (responsible for reasoning and decision making), and thicker insula (involved in sensing internal sensations and critical structure in the perception of emotional feelings). As the cortex and insula normally start deteriorating after age 20, mindfulness meditation might help make up some of the losses due to aging (Lazar, 2005)
Caused less activation of the amygdala, a part of the brain that is responsible for processing fear and aggression (Brefczynski-Lewis et al, 2007)
Increased immunity functioning (Davidson et al, 2003) and decreased sympathetic nervous system activation (Limm et al, 2011)
The Integral Role of Compassion in Mindfulness Practice
Compassion is the sensitivity to the pain or distress of others, coupled with an urge to alleviate that suffering. It fosters a sense of connection with others and directly improves our relational well-being. Compassion involves kindness, love, action, and wisdom. It makes the world a kinder place and contributes to human well-being. While mindfulness and compassion are innate in every human being, not everyone has the opportunity to develop these characteristics in today's modern era. This underscores the value of mindfulness curriculums such as MBSR, which provide structured opportunities to cultivate these essential qualities.
The Crossroad
With the adoption of mindfulness in secular settings led by Western culture, it has evolved into a marketplace of options—apps, mindfulness coaching, teacher trainings, etc., of varying qualities. This is not surprising in an economically-driven society influenced by the post-industrial revolution, which has led to an unequal distribution of power between and within cultures. We are now at a crossroads where mindfulness has increasingly been diluted from its essence. Acknowledging the cultural origins and intentions of mindfulness is therefore essential.
Honoring its Historical Roots
The roots of modern mindfulness trace back to Buddhism in Asia, which was founded more than 2,500 years ago. In its historical context, mindfulness was part of a holistic life path—the Noble Eightfold Path—encompassing ethical conduct (right speech, right action, right livelihood), wisdom (right understanding, right thought), and mental discipline (right effort, right mindfulness, right concentration). Contrary to common beliefs, early Buddhism is a way of life rather than a set of rigid religious practices. Right Mindfulness is one element among many in this 'way of life.' Many other elements are often absent from today’s contemporary practice, yet they are crucial to the collective wellbeing of society.
Addressing concerns of Practicing Mindfulness for People with different religious faiths
It is common for people curious about mindfulness to wonder whether practicing it, given its roots in Buddhism, will conflict with their religious beliefs. The simple answer is no, from our perspective. The door to mindfulness is open to people of all religious faiths. Contemporary mindfulness meditation, with its roots in Vipassana traditions, primarily focuses on the breath and body. It does not involve visualization or mantras associated with any specific deity. Any visualizations used are generally related to imagery such as mountains, lakes, or loved ones. In mindfulness, we practice kindness, compassion, understanding, nonviolence, and respect—qualities emphasized across all religions. Meditations or different forms of contemplative practices serve as gateways to "unite with" or "clearly see" our true nature, whether it be a God, Allah, Higher Self, or Not-self. Many people from various religious backgrounds found that mindfulness deepens their relationship with their own faith. Mindfulness helps individuals reconnect with what they may feel estranged from due to the heavy tolls of modern life.
There is a saying, “Religions may practice meditation, but practicing meditation doesn’t make one religious.”
Of course, we honor and respect those who hold different perspectives. This is understandable. We love you all anyway, as this is our practice.
Frequently Asked Questions
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Mindfulness training has its roots in Buddhist meditation, but it has been secularized (i.e. removed from any religious teaching) when it was first developed in the late 1970s. Today, mindfulness is practiced in Schools, at the Workplace, in Prisons, and many other settings as a form of psycho-education to manage stress, improve resilience, and improve concentration, etc.
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The perception of time is at best perception. Ten minutes caught in a traffic jam can feel like hours as compared to a 2-hour comedy that feels like thirty minutes.
Studies have shown that practicing mindfulness actually frees up more time, as our minds wander 47% of the time instead of focusing on the task at hand; such mind-wandering has been linked to unhappiness. Mindfulness helps to bring back the focus of awareness to the present moment, helping us to concentrate better, manage our inner-criticisms more effectively. Instead of ‘wasting’ time, it helps one to regain the time ‘lost’ to mind wandering.
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The 8-week course of 2¼ to 2½ hours each is meant to provide an environment for the facilitator to instruct and guide you through the various types of mindfulness practices, psychological concepts and allow time for your own practice and contemplation to develop. Each session is built upon the earlier session; hence it is not advisable to skip any of the lessons. Should there be unforeseen circumstances preventing you from attending any of the sessions, the facilitator will guide you along to get you updated on the missed session.
Practicing mindfulness is akin to gym training. Sometimes we call it brain training. It takes discipline and regular practice to develop understanding and develop the ‘muscles’ in the brain to see the effects; certainly not something that happens overnight.
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Mindfulness can be practiced by anyone. However, if you are undergoing some form of psychiatric treatment, it is advised that you enroll in the formal mindfulness course after 6 months of recovery.
It should be noted that not all mindfulness instructors are psychologists or psychotherapists, hence they will not be able to provide you with the specialized help you need.
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Mindfulness is not intended to ‘solve’ problems; it changes our relationship with our ‘problems’. Mindfulness brings insights into how we relate to stress and to life, and allows us to see new choices for thought, outlook and action not previously available.