19/03/2022
GROUP 5
Being mindful with the Self or Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, and non-judgmentally.”
This is the off-cited definition from Jon Kabat-Zinn, well-known author and founder of the Stress Reduction Clinic at the University of Massachusetts (who is careful to add that it is an operational definition and leaves out some aspects of mindfulness).
A similar definition comes from psychologist Scott Bishop, who describes mindfulness as a “nonelaborative, nonjudgmental, present-centered awareness in which each thought, feeling, sensation that arises ... is acknowledged and accepted as it is.” Simple as it may sound, mindfulness transforms how we relate to events and experiences. It creates a more spacious way of being in the world that is less reactive and generally happier.
Developing a steady and non-reactive attention is often radically different from the way we are in the world.
Many of us spend large parts of our lives on auto pilot, not aware of what we are experiencing, missing out on all the sights and sounds and smells and connections and joys we could appreciate. Some of that time our minds seem "switched off," and other times caught in thoughts from the past (often regrets) or plans for the future, much of which is repetitive.
When we do notice something in the present, our habit is often to judge instantly and react quickly, often working from a faulty or limited perspective that restricts our options or creates issues.
Mindfulness helps us be present in our lives and gives us some control over our reactions and repetitive thought patterns. It helps us pause, get a clearer picture of a situation, and respond more skillfully.
There are many different practices that can support the development of mindfulness, including different types of sitting meditation, movement, or even simply being in nature. This site describes some of these mindfulness meditation techniques. In general, they seek to develop three key characteristics of mindfulness: Intention to cultivate awareness (and return to it again and again)
Attention to what is occurring in the present moment (simply observing thoughts, feelings, sensations as they arise)
Attitude that is non-judgmental, curious, and kind.
Mindfulness is not always easy because other experiences (thoughts, feelings, physical discomfort) naturally arise and can pull our attention away. But with practice, our skill increases, and we can pay attention to our chosen object without getting lost in other experiences. And we find that we can also simultaneously notice any underlying reactivity, such as annoyance or frustration.
Mindfulness for some people, mindfulness is primarily a way to enhance health or performance. For others, mindfulness is a tool for self-exploration. And for yet others, mindfulness is part of a spiritual path, a way to develop insight into the human condition and freedom from suffering.
Regardless of the motivation, scientists find that practicing mindfulness is associated with changes in the structure and function of the brain as well as changes in our physiological responses to stress, suggesting that this practice has important impacts on our physical and emotional health that are worth exploring.
Growing numbers of studies and reports of clinical practice have suggested that mindfulness meditation practices bring about positive significant effects in reducing physical and psychological symptoms, and in improving active growth and well-being, as well as changing self-knowledge and the mode of self-referential processing.
