What is Mindfulness?
In our fast-paced world, we're constantly bombarded with distractions, deadlines, and digital noise. If you've been feeling overwhelmed lately or simply curious about how to live more fully in the present moment, mindfulness might be exactly what you're looking for. As someone who has experienced the transformative benefits of mindfulness practice firsthand, I'm excited to share this gentle introduction to what mindfulness is all about.
Simply defined, mindfulness means paying attention.
Jon Kabat-Zinn: "Mindfulness is the awareness that arises from paying attention in a particular way: on purpose, moment by moment and non-judgmentally."
Jack Kornfield: "A synonym for mindfulness is loving attention or loving awareness—an attention that's focused on present experience and an ability to observe and be fully present for body, mind, spirit, or the vastness of life."
Swami Kripalu: "Self-observation without judgment" (the highest form of spiritual practice).
Mindfulness Association: "Being in the moment, knowing we are in the moment, and knowing what is happening in the moment, both around us and within our own mind."
Mindfulness practice is enhanced by attitudes of kindness, openness, curiosity, and acceptance. These qualities of the heart—lovingkindness, compassion, care—are essential foundations. While we can define mindfulness in words, it must be experienced through practice to be truly understood.
Mindfulness vs. Meditation
Meditation is a focused concentration practice done at a specific time and place, which may include:
Focusing on a candle flame
Devotional practices like prayer
Reflecting on sacred texts
Chanting mantras
Attending to body sensations
Contemplating heart qualities
Following guided instruction
Mindfulness is at the core of all these practices but extends beyond formal meditation. It can be brought into any daily activity—washing dishes, petting your dog, movement practices, childcare, workplace communication—by anchoring yourself in the present experience without judgment and with compassion.
As Alan Watts said: "The art of living is neither careless drifting nor fearful clinging. It consists in being sensitive to each moment, regarding it as utterly new and unique, having the mind open and wholly receptive."
The Four Foundations of Mindfulness
BODY: Awareness of physical sensations, the five senses, breath, and movement.
FEELINGS: Noticing emotional experiences as pleasant, unpleasant, or neutral without attachment or resistance, observing their arising and passing.
THOUGHTS: Recognizing mental states and thought patterns without becoming attached to them.
MIND STATES: Understanding the broader nature of reality and the processes of life itself.
Origins of Mindfulness
Mindfulness has roots in ancient Buddhist traditions from Southeast Asia but appears in contemplative practices across most major religious traditions. Today, mindfulness has entered mainstream settings—corporations, classrooms, hospitals—because of its proven benefits for well-being.
The Buddha taught: "It is through the establishment of the lovely clarity of mindfulness that you can let go of grasping after past and future, overcome attachment and grief, abandon all clinging and anxiety, and awaken an unshakable freedom of heart, here and now."
Benefits of Practice
Regular mindfulness practice (just 5-10 minutes daily) creates positive neuroplastic changes in the brain, similar to how physical exercise builds muscle. Research shows mindfulness can:
Reduce stress and increase relaxation
Build resilience to adversity
Enhance attention and self-awareness
Improve confidence and well-being
Decrease negative thought patterns
Reduce emotional reactivity
Help alleviate anxiety and depression
Lower cortisol levels and blood pressure
Strengthen immune function
Consistency is key—a little practice each day has the greatest effect.
Simple Mindfulness Practice
Sit comfortably with an alert posture
Become aware of your contact points with the surface supporting you
Notice sensations in your feet, legs, and hips
Feel your torso and back against the chair
Bring awareness to your hands—their position, sensations, and function
Expand awareness to the space around you
When your mind wanders, gently return to body sensations
Focus on sensations and your breath for a few minutes.
Key Takeaways
Mindfulness is present-moment awareness
It avoids dwelling in the past or projecting into the future
Practice involves meeting experience without judgment
Approach mindfulness with care, kindness, and compassion
If you're new to mindfulness, I encourage you to start with just five minutes of practice each day. Notice how it affects your mood, your interactions with others, and your relationship with yourself. The journey of mindfulness is deeply personal, and its benefits unfold gradually with consistent practice.
I'd love to hear about your experiences with mindfulness. Have you tried mindfulness practices before? What challenges or insights have you encountered along the way? Check out my schedule to join me for practices and events that help you cultivate mindfulness.
This post is the first in a series exploring yoga and mindfulness practices. Subscribe to receive notifications about upcoming articles on specific techniques and applications for everyday life, as well as announcements of classes and events with Michelle Greenfield.