Beyond the Buzz: The True Essence of Mindfulness and Living in the Now
by Elaine Hauser
“Wherever you are, be there totally.” - Eckhart Tolle
In today's bustling world, where digital distractions and fast paced lifestyles dominate, many are searching for a way to create a sanctuary of calm from the chaos. Seeking solutions in popular trends and buzzwords, mindfulness has been labeled by many as a remedy for modern stressors, often presented as a cure-all for a wide range of personal and societal challenges.
But what truly is mindfulness? Is it just another passing trend, a relic of ancient times, or a genuine path towards inner peace and self-awareness? How has mindfulness become such a mainstream way of thinking and what can it truly offer? Exploring the essence of mindfulness, we can move beyond it as a buzzword and recognize its lasting value. In this process one may find a promising journey of tranquility, clarity, and a deeper connection to one's essence. Mindfulness can lead to a discovery of transformative power and being truly present in life.
The concept of "mindfulness" has ancient roots, particularly in Buddhist traditions where it is known as "sati" in Pali and "smṛti" in Sanskrit. These terms are often translated to "mindfulness" in English and refer to the cultivation of a certain kind of attentive awareness. Late 19th and early 20th century translations of Buddhist texts into English began to introduce the term "mindfulness". (Matejko, Sonya., 2022). However, it wasn’t until the 1970s the term, "mindfulness", began to surface in psychological and medical circles, largely due to the work of Dr. Jon Kabat-Zinn. He founded the Mindfulness-Based Stress Reduction (MBSR) program at the University of Massachusetts Medical School in 1979. MBSR was designed to integrate mindfulness meditation practices with Western medicine, primarily to help patients deal with pain and stress. (Golden Carers, 2023). This led to scientific research to explore the potential benefits of mindfulness meditation for various conditions, from chronic pain to mental health issues in the 1980s and 1990s. The term started to appear more frequently in medical and psychological literature.
Current in the 2000s, mindfulness has experienced a surge in popularity in mainstream culture, partly driven by a growing body of scientific research supporting its benefits. It started appearing in popular media, books, workshops, and apps. Just Google “mindfulness” and you get a variety of books, podcasts, websites, and other media references. Today it is used in a variety of contexts, from health and wellness to corporate training and education. The modern understanding and application of "mindfulness" is sometimes criticized for being detached from its traditional roots and a commercialized dilution of the practice. However, its widespread recognition also speaks to its perceived benefits and adaptability across cultures and societies.
The Oxford Dictionary describes mindfulness as “the quality or state of being conscious or aware of something.” Most will refer to meditation to mindfulness and that is a primary core tenant to being aware. Meditation is the most direct way to cultivate the idea of being present and in the now. This is done by focusing attention to self, breath, body, sensations or even sounds around us. Body scan meditations are done by a practitioner’s focus moving slowly through different parts of the body, noticing sensations, and releasing tension. This method has been followed in the Mindfulness-Based Stress Reduction (MBSR) program by Dr. Jon Kabat-Zinn. Expanding awareness beyond oneself can be practiced through loving-kindness (metta) meditation by cultivating feelings of goodwill, kindness, and warmth towards oneself and others.
We know that mindfulness is beneficial because we instinctively teach our children its principles, often through simple games like "I Spy with My Little Eye." This timeless game is, in essence, a playful form of mindfulness practice for kids. As they search for objects based on color or description, children are encouraged to focus intently on their surroundings, honing their ability to concentrate and be present. This act of keen observation and attention brings a calming effect, particularly helpful in moments of restlessness or emotional overwhelm. It keeps them occupied, not just with the external world, but also teaches them to engage with their environment in a mindful, curious manner. "I Spy" isn't just a game; it's a child's early step into the world of mindfulness, where the simple joy of noticing and naming the world around them becomes a foundation for lifelong awareness and peace.
Within the past year, I've discovered that practicing mindfulness has changed my perspective on life, transforming mundane moments into opportunities for connection and reflection. I have always been a bit of a foodie, and one of my favorite ways to practice is through mindful eating. As I sit down for a meal, I take a moment to really look at my food, noticing its colors and textures. With each bite, I savor the flavors and think about the journey this food has taken to reach my table – the sun, earth, and rain that nurtured it, and the hands that cultivated, harvested and prepared it. This practice not only enhances my appreciation for the meal but also grounds me in the present moment allowing me to taste each ingredient.
Walking meditation has become another integral part of my mindfulness routine. I enjoy turning my dog walks into a sort of playful exploration, especially if I am having a rough day. Sometimes, I play a little game with myself where I choose a color, say yellow, and then I notice all the things around me that are yellow. It could be a dandelion on the sidewalk, a car rushing past, or the sun. This simple activity brings a heightened awareness of my surroundings and a sense of wonder and joy to what might otherwise be an ordinary walk. At times I may even ask the universe to present something to me such as a bird, then, as I walk, I see birds everywhere. The birds would have been there, but my heightened awareness allows me to identify their flight and play. At the end of these walks, I always feel more present and able to tackle anything needed with peace and calm.
Yoga, too, has been a transformative mindfulness practice for me. Several years ago, as I was just beginning to practice yoga, one of my teachers walked up to me at the end of class and asked what I was thinking of during class. She expressed that I had a large smile on my face, and I was shocked when I said that I was thinking of nothing. I think this is the first time I felt at peace while moving my body. Each pose, each breath, becomes an opportunity to connect with myself. As I move through the sequences, I pay attention to the sensations in my body, the rhythm of my breath, and the flow of my thoughts. Yoga allows my mind to rest, to simply be in the moment with my body’s movements. The physical aspect of the practice, coupled with the mindful awareness, brings a sense of harmony and balance that I find both rejuvenating and restorative. I have increased my personal practice to several times a week this year and noticed that skipping it for more than a day straight leads to a noticeable sense of anxiety. My thoughts seem to lose their focus, and I start to feel scattered. Yoga has become my means to self-care and preservation.
There are many other forms of mindfulness in movement such as qigong, tai chi, Pilates, and dance. A mindful attitude can also be found in everyday activities, such as washing dishes, brushing teeth, or sweeping. My wife will often do the dishes even when it is my turn, and I am aware it is her means to mindfulness. She is able to collect her thoughts and calm her mind. It's the practice of being fully engaged in the present moment, whatever one is doing.
To cultivate your own practice of mindfulness, look towards incorporating habits and activities into your daily life that encourage living in the present moment with awareness and acceptance.
Start Small by beginning with just a few minutes a day. Set aside a short period, perhaps five minutes in the morning or evening, for a simple mindfulness exercise. This could be as straightforward as focusing on your breath, noticing the inhalation and exhalation, and the pause between them. As this becomes a habit, gradually increase the time.
Slowly integrate mindfulness into routine activities by choosing an everyday task like brushing your teeth, showering, or doing the dishes. Practice being fully engaged with the activity. Notice every aspect: the taste of the toothpaste, the sensation of water on your skin, the sound of dishes clinking. This transforms routine actions into mindfulness exercises.
During conversations, practice mindful listening. This means fully focusing on the other person, observing their words, tone, and body language without rushing to respond or judging what they say. I do this by setting aside any personal agenda that interjects my opinion into the conversation. This not only improves communication and relationships but also helps you stay grounded in the present moment.
Spend some time in nature, and with a mindful twist. Engage all your senses as you walk through a park or along a beach. Feel the breeze, listen to the sounds of the surroundings, smell the air, and observe the colors and movements around you. Try to identify all your senses and what is happening. Nature can be a powerful catalyst for mindfulness.
Journaling has also become part of my mindfulness practice. You can end your day by writing down three things you're grateful for. This practice not only cultivates a positive mindset but also brings you back to the present, acknowledging the good that exists in your life right now.
Even while waiting in line at Target or your local grocery store you can practice mindfulness by resisting the urge to check your phone. Instead, use this time to notice your surroundings or check in with your breath and body sensations. Count the number of people around you and how they are moving through their day, even smile. This can turn a stressful errand into a delightful experience.
Mindfulness is much more than a personal journey; it is a way of engaging with the world. Remember, it's not about trying to reach a specific mental state, but rather about creating awareness of your own experiences and the world around you, accepting them without judgment. It is a practice of being in the now, fully embracing the present moment as it happens. As you develop this skill with patience and practice, mindfulness can seamlessly weave itself into the fabric of your everyday life. But the true beauty of mindfulness lies in its ripple effect, as you cultivate awareness and compassion within yourself, it naturally extends outward. It's not just about personal betterment, it is about becoming a conscious guardian of your surroundings, from the people in your life to the broader community, and even the planet itself. Embracing mindfulness, then, is not just a gift to oneself but a profound contribution to the greater good.
Citations:
Matejko, Sonya. “The History of Mindfulness.” Psych Central, Psych Central, 13 June 2022, psychcentral.com/lib/a-brief-history-of-mindfulness-in-the-usa-and-its-impact-on-our-lives.
“The Benefits of Mindfulness Meditation for the Elderly.” Golden Carers, www.goldencarers.com/the-benefits-of-mindfulness-meditation-for-the-elderly/4809/. Accessed 21 Dec. 2023.
