Mindfulness: Definition
Mindfulness has received much recent attention because of the potential for healing and improved quality of life. Research is encouraging in a number of different fields including medicine, health and wellness, psychological interventions and psychiatry. Programs have been developed to assist in the healing of chronic illnesses, coping with pain and psychological difficulties, and promotion of general well-being.
The pioneering work of Jon Kabat-Zinn, since 1979, at the Center for Mindfulness has brought mindfulness into modern medical practice. Not surprisingly, it is his definition of mindfulness that has been used in this work. “Mindfulness means paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally.”
Mindfulness by this definition implies four qualities: attention, intention and present moment and non-judgemental awareness.
Foundations
During his keynote address at the Mindfulness-Based Stress Reduction (MBSR) Science Conference in Worcester MA in the spring of 2009, Jon Kabat-Zinn stated that the MBSR program was grounded firmly within the dharma (Buddhist teachings). By this Kabat-Zinn meant that the practices were derived from the four foundations of mindfulness. The four foundations of mindfulness are:
- Mindfulness of body – the body scan, awareness of breath.
- Contemplation of feelings (sensations) – sights, sounds, etc.
- Contemplation of mind states – thoughts and feelings
- Contemplation of mind objects – qualities. 1
Attitudes and Assumptions
The basic attitudes of mindfulness practice are the following. These attitudes are cultivated by a commitment to formal meditation practices and informal practices in living life with awareness.
- Non-judging – the quality of being and impartial witness to your own experience. The task is to just notice and observe, without prejudice.
- Patience – The art of letting things happen in their own time without trying to push them. I am reminding here of the line from Barry Stevens’ book Don’t Push the River; it flows by itself.
- Beginner’s Mind – the quality of looking at our experience as if it was the first time – much like a child. Seeing each new experience with freshness.
- Trust – developing a trust in your own experience and feelings.
- Non-Striving – There is no-where to get to, and there is no goal to be fulfilled. Mindfulness is simply being here and now.
- Acceptance – The willingness to see things as they actually are. To be fully with the experience and not wishing or wanting it to be otherwise. Even with experiences that we find unpleasant.
- Letting Go – It has been said that we simply let, the going takes care of itself. 2
Practices
Click on the following links for a guided mindfulness practice based on the mindfulness-based stress reduction program (MBSR).
Courses
I teach course a course entitled the Psychology of Mindfulness to both diploma and degree students at Conestoga College in Kitchener. The Next scheduled course is in September, 2011, an elective for diploma students.
Course Description
The Psychology of Mindfulness is an experiential and inquiry course that explores how bringing mindfulness into our daily lives can affect the many aspects of human psychology. Mindfulness is described as intentionally bringing awareness, in a particular way, without judgement to our moment by moment experience.
During the first eight weeks of the course students will receive training in mindfulness-based stress reduction, a program developed by Jon Kabat-Zinn at the Center for Mindfulness at the University of Massachusetts. Students will receive instruction in a variety of meditation and self-care practices. In the latter part of the course students will explore topics where mindfulness has been used in psychological practice
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1 For more information the reader is referred to “The Four Foundations of Mindfulness”, Venerable U. Silananda, Wisdom Publications, 2002.
2 See “Full Catastrophe Living”, Jon Kabat-Zinn, Delta Books, 1990