The concept of Mindfulness is relatively recent to Western society and has not been widely considered or appreciated in the past. Nevertheless, the tide is turning, and Mindfulness is gaining increasing attention, particularly among those interested in the brain and mental health.
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"You can't stop the waves, but you can learn to surf. "
- Jon Kabat-Zinn
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The English term "mindfulness" is a translation of the Pali word "Sati", which means "bare attention". Pali is an ancient language that originated in the Indian subcontinent. There have been extensive debates on the meaning of "Sati", and various interpretations have emerged. However, it is commonly agreed that "Sati" includes the idea of memory and being attentive to the present moment.
Mindfulness is a concept that can be difficult to understand, but we can relate to it by thinking back to moments when we were on a first date or taking a driving test. At those times, we were alert and attentive, paying attention to every detail, thought, and action. We were focused entirely on the present moment as if it was the only thing that mattered. However, it is essential to emphasize that the right kind of mindfulness is when we are not paying attention just because the situation calls for it, but when we choose to pay attention and are aware of that decision.
There are various definitions used to explain Mindfulness. Jon Kabat-Zinn, an American doctor and one of the pioneers who introduced Mindfulness Meditation to the practices of modern Western medicine, provides a "working" definition that is worth considering. He defines Mindfulness as the awareness that arises from paying attention in a particular way, on purpose, in the present moment, and without judgment, as if your life depended on it. While Jon's definition may be a bit challenging for someone encountering this concept for the first time, it is highly accurate and often recognized by experienced Mindfulness Meditation practitioners.
Georges B.J. Dreyfus, an academic specializing in Tibetology and Buddhology, presents a critique of the standard understanding of Mindfulness in his essay. He argues that the classical Buddhist description of Mindfulness is not fully represented in the standard view of this concept. According to Dreyfus, the traditional view of Mindfulness is that it is relevant to both the past and the present. The key feature of Mindfulness is not its focus on the present moment, but rather its ability to hold and sustain attention on an object, regardless of whether that object is currently present or not.
The Buddhist tradition offers a comprehensive and systematic classification of various states, abilities, and qualities of the mind, including mental experiences. Mindfulness plays a significant role among them. It is considered to be a quality of the mind that enables a person to constantly remember, without forgetfulness or disturbance, while maintaining attention towards a particular mental object. In other words, Mindfulness corresponds to a higher-level awareness of present-moment sensory, affective, and cognitive experiences.
Ellen Langer, known as the mother of Mindfulness, is a professor of Psychology at Harvard University and has authored several books on the subject. In her view, Mindfulness is the act of observing new details in any given moment, which helps to keep you focused on the present. It is important to note that she is referring to Mindfulness without meditation.
Mindfulness is a state of being that can only be fully comprehended through personal experience. Although it is always present, we often fail to recognize it. From the moment we open our eyes in the morning to when we close them at night, Mindfulness accompanies us, patiently waiting for our attention. It is like a shadow of consciousness, constantly present but evading your attention. Despite this, it remains an ever-present reminder of your innermost selves.
Mindfulness can be best understood through personal interpretation and analogy. One way to envision it is to think of having the rudder of a boat in your hands while sailing. Although it's possible to sail on autopilot, with mindfulness, you have control over your life, much like steering a boat with a rudder. This control enables you to lead a more accurate, efficient, exciting, and enjoyable life. Therefore, mindfulness can be referred to as the rudder of life.
Why Mindfulness?
Ellen Langer believes that mindfulness is the opposite of mindlessness, which is a state that we tend to spend a lot of our time in. Over time, we tend to pay less attention to every detail, whether it's in a long-term relationship where we don't pay attention to every word or move, or while driving a car where we are often unaware of the signs, objects, and events that occur along our route. In essence, we operate on "autopilot" for a significant part of our lives, which can have a profound impact on our understanding and experience of life. According to research, it even affects our physical and mental well-being.
Ellen, a researcher with forty years of experience in the field, argues that most, if not all, of our physical and psychological suffering is caused by mindlessness. Studies have shown that being mindful has a positive impact on cognitive and motivational functioning, including innovation, charisma, leadership skills, productivity, memory, learning, self-esteem, hearing, vision, weight, and longevity. Furthermore, it reduces burnout, prejudice, chronic stress, substance abuse, ADHD, migraines, pain, and more. But that's not all, as practising mindfulness can lead to a reconfiguration of the architecture of the brain's entire network.
If you want to be more mindful, Ellen, a Harvard professor, says it's easy. She suggests that we start paying attention to new things in our daily lives, every moment, in every situation. As an experiment, try treating the people around you as if you're seeing them for the first time, for at least a day. Observe their physical characteristics, movements, speech, facial expressions, and so on. You'll see that all your interactions with them will become more exciting, not just for you, but for them as well.
Contrary to Elen's belief, American psychologist Paul Ekman has a different perspective. He believes that in order to enhance our emotional well-being, we need to practice mindfulness regularly. According to Ekman, being mindful is not something that comes naturally to us. He explains that if we had to depend solely on our consciousness to cope with the hostile environment of, let's say, the Savannah Desert, we would most likely not have survived. Our mind and its consciousness are too slow and imaginative to respond in time. Therefore, we have developed a much faster and more accurate apparatus that triggers our emotions' physiology before we even comprehend a situation.
When we encounter a threatening or stressful situation, our body responds with the "fight or flight" or "acute stress" response. This response communicates with different areas of our brain that control our mood, motivation, and fear. Although this response is useful, it can also be harmful as it can make us vulnerable, emotionally overwhelmed, and overly reactive.
In the past, this response was necessary for survival when we faced dangerous animals like sabre-toothed tigers. However, today we face different kinds of stressors like traffic, office jobs, unrealistic expectations, and other uncertain life situations that can turn occasional stress into long-term stress. As a result, we may become irritable, tired, and selfish.
Practising Mindfulness can be incredibly helpful in reducing negative behavioural patterns. It can help neutralize the harm caused by an overly stressful life and give you a fresh perspective on life. Mindfulness allows you to achieve non-conceptual awareness, stay present in the moment, observe without judgment, and remain alert without ego or a specific goal. Additionally, it promotes an understanding of the constant change that surrounds us.
In conclusion, mindfulness isn't a goal but a path to a more balanced, equanimous and joyful life.
