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'Mindfulness' (Pali: ''Sati''; Sanskrit:smṛti स्मृति ) is a technique in which a person becomes intentionally aware of his or her thoughts and actions in the present moment, non-judgmentally. It plays a central role in Buddhism, with ''Right Mindfulness'' (Pali:''sammā-sati''; Sanskrit''samyak-smṛti'') being the seventh element of the Noble Eightfold Path, the practice of which is considered a prerequisite for developing insight and wisdom. In a secular context, mindfulness is attracting increasing interest among western psychiatrists as a non-pharmacological means of dealing with anxiety and depressive mood states.
Examples from meditation (contemplative practice) and daily life
Right mindfulness (often also termed Right meditation) involves bringing one's awareness back (i.e. from the past or the future) into the present moment. By residing more frequently in the present moment, practitioners begin to see both inner and outer aspects of reality. Inner reality may unfold as one sees that the mind is continually chattering with commentary or judgment. By noticing that the mind is continually making commentary, one has the ability to carefully notice those thoughts, and then decide if those thoughts have value. Those practicing mindfulness realize that "thoughts are just thoughts"; the thoughts themselves have little or no weight. One is free to release a thought ("let it go") when one realizes that the thought may not be concrete reality or absolute truth. Thus, one is free to observe life without getting caught in the commentary. Many "voices" or messages may speak to one within the "vocal" mind. It is important to be aware that the messages one hears during "thinking" may not be accurate or helpful, but rather may be translations of, or departures from truth.
As one more closely observes inner reality, one finds that happiness is not exclusively a quality brought about by a change in outer circumstances, but rather by realizing happiness often starts with loosening and releasing attachment to thoughts, pre-dispositions, and "scripts"; thereby releasing "automatic" reactions toward pleasant and unpleasant situations or feelings.
However, mindfulness does not have to be constrained to a formal meditation session. Mindfulness is an activity that can be done at any time; it does not require sitting, or even focusing on the breath, but rather is done by bringing the mind to focus on what is happening in the present moment, while simply noticing the mind's usual "commentary". One can be mindful of the sensations in one's feet while walking, of the sound of the wind in the trees, or the feeling of soapy water while doing dishes. One can also be mindful of the mind's commentary: "I wish I didn't have to walk any further, I like the sound of the leaves rustling, I wish washing dishes wasn't so boring and the soap wasn't drying out my skin", etc. Once we have noticed the mind's running commentary, we have the freedom to release those judgments: "washing dishes: boring" may become "washing dishes: washing dishes". In this example, one may see that washing does not have to be judged "boring"; washing dishes is only a process of coordinating dishes with soap and water. Any activity done mindfully is a form of meditation, and mindfulness is possible practically all the time.
Continuous mindfulness practice
In addition to various forms of meditation based around specific sessions, there are mindfulness training exercises that develop awareness throughout the day using designated environmental cues. The aim is to make mindfulness essentially continuous. Examples of such cues are the hourly chimes of clocks, red lights at traffic junctions and crossing the threshold of doors. The mindfulness itself can take the form of nothing more than focusing on three successive breaths [1]. This approach is particularly helpful when it is difficult to establish a regular meditation practice.
Research and writing
Although mindfulness stems from Buddhism, it is also advocated by Western medical researchers such as Dr. Jon Kabat-Zinn. Kabat-Zinn developed the Mindfulness-Based Stress Reduction (MBSR) program. MBSR is a form of complementary medicine offered in over 200 U.S. hospitals and is currently the focus of a number of research studies funded by The National Center for Complementary and Alternative Medicine. Kabat-Zinn also wrote a book about mindfulness called ''Wherever You Go, There You Are''.
Jack Kornfield, Joseph Goldstein and Sharon Salzberg are three well-known Western teachers of mindfulness meditation and together are attributed with having played a significant role in bringing Vipassana meditation to the West.
Application of mindfulness in medical conditions
Recent research points to a useful therapeutic role for mindfulness in a number of medical and psychiatric conditions, notably chronic pain [2] and stress [3]
In fact, recent research suggests that mindfulness-based cognitive therapy can be used to prevent suicidal behavior from recurring in cases of severe mental illness (Journ. Clin. Psych. 62(2) 2006).
Core mindfulness skills in dialectical behavior therapy
Mindfulness is a core exercise used in dialectical behavior therapy, a psychosocial treatment Marsha M. Linehan developed for treating people with Borderline Personality Disorder.
Mindfulness is also used in some other newer psychotherapeutical methods, such as Acceptance and Commitment Therapy and Mindfulness-based Cognitive Therapy, which is based on the Mindfulness-Based Stress Reduction programs.
See also
★ Meditation
★ Buddhism > Buddhism and psychology
★ Buddhism > Buddhist meditation > Satipatthana, Sampajanna
★ Hakomi
★ John Garrie Roshi
★ Jon Kabat-Zinn
★ S.N. Goenka
★ Thich Nhat Hanh
★ Eckhart Tolle
★ Zanshin
External links
★ Mindfulness in Plain English
★ Gnostic Mindfulness
★ How to do Mindfulness Meditation
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