Mindfulness
BY KARLA JENSEN
In my experience, defining mindfulness is akin to pinning down other complex notions like freedom or love. As a social scientist and teacher, I know my tendency is to gather all available sources to explain something, when sometimes a simple approach could be better. Mindfulness is the basic human ability to be purposefully present where we are, focus on what we are doing, and recognize what we are feeling. It’s this awareness that helps us acknowledge, and accept, things for what they are.
I find the research about the benefits of mindfulness compelling.
These outcomes, combined with the fact that mindfulness doesn’t cost anything or have any drug interactions, has led me and countless others to ask, “How can I get some of that presentmoment awareness?” The answer is simple: practice coming back to the present moment again and again with meditation.
A go-to mindfulness meditation is to focus, really focus, on your breathing. The first time I tried mindfulness in earnest I was shocked by the limits of my attention span. Following my teacher’s instructions, I dutifully paid attention to my breath — nothing else. Breathe in, out, in, out, in, out – then *bam*! An upcoming appointment popped into my head. And per my teacher’s instructions, when I noticed my focus wavering, I brought my awareness back to breathing in, out, in, out — then *bam*! A conversation with a colleague earlier in the day replayed. And on that pattern went. Why was this so difficult?
My frustration softened when I learned that the mind’s default mode is autopilot – planning, remembering, worrying, problem-solving – and not actually being aware of my point of focus. So that’s where practice comes in. A few minutes of strengthening my mindfulness muscle each day helps me be more fully aware of my thoughts, so I can be truly present in the world. That’s the beauty of it.
Just like the practice of attending to the breath, when we notice we’ve veered from paying attention to what we are doing, we simply begin again.
We can cultivate moment-to-moment awareness by engaging in a host of practices on our own or in a group, including meditations like attending to the breath or scanning the body, or engaging in moving meditations yoga or tai chi, or simply (but mindfully) walking. The principle is the same: to return focus to the present moment. Although each person’s experience is unique, in my own mindfulness journey, as well as what my students share, the more we practice, the more easily we can change unwanted habits, re-calculate thoughts or actions when something goes off course, and more fully appreciate what is right in front of us.
Mindfulness won’t magically erase all ills and worries. However, with practice, responses to challenging situations or difficult people become healthier as the ability to notice to modify thoughts and actions becomes stronger. This simple “superpower” as many have called it, enhances curiosity, concentration, and perspective-taking – all valuable skills when connecting with ourselves, each other, and the world.
Karla Jensen is a professor of Communication Studies and Contemplative Practices; she is also certified to teach meditation and yoga. She invites readers to investigate mindfulness by checking out reputable organizations and authors who support this practice.