“Mindfulness is the awareness that arises by paying attention; on purpose, in the present moment and non-judgementally” Jon Kabat Zinn (1994)
This is a very popular definition of mindfulness because it deconstructs mindfulness into its 4 primary components.
To be mindful is to be aware and it is cultivated by paying attention. We have all had the experience of driving somewhere only to arrive at your destination without remembering how you got there or to find yourself at the fridge door eating snacks when you are not hungry. These are examples of mindlessness, a state of not being in conscious awareness moment-by-moment but rather acting unconsciously or on ‘auto-pilot’ and our mind is simply somewhere else. Research by Matt Killingsworth of Harvard University has shown that the average person is in autopilot 47% of the time, that is, they are not consciously present and paying attention half of the time, and that people are least happy when their minds are wandering and most happy when their minds are present. According to Eckhart Tolle (2017), 80-90% of most thinking is in fact repetitive, useless and harmful because of its often dysfunctional and negative nature. He goes on to say that this kind of thinking is like an addiction because it gives a false sense of pleasure (that invariably causes pain and suffering) and due to its compulsive nature, we do not have a choice to stop it. Living in this way, we do not ‘smell the roses’ so to speak, we lose access to the ’joy of being’ in the present moment.
Mindfulness involves the conscious and deliberate direction of our attention to the present moment, on purpose. It is stopping and being present. Our attention is much like a torch, and we can choose where to place our attention. We awake out of the dream like state of the mind, and consciously and with intent choose where we place our attention. In this way, we are living more consciously, more intentionally, more productively and more fully ourselves.
The present moment is the only moment that exists, in which we exist, an ever-present now. Living in the now is the only point of contact with life. Every thought, of past or future, can only ever be experienced now. The past is only a memory trace. The future only an imagined projection based on the past. There is only the ever present now. Therefore, to be mindful, is to be present, moment by moment, in the here and now.
In the practice of mindfulness, the aim is not to control or suppress
our thoughts but rather to simply notice our thoughts as they arise, accept
them non-judgementally and do not attach to the beliefs. It involves a process
of openness and acceptance towards all experience, apparently pleasant and unpleasant,
without judgement. This stance is often referred to as the ’watcher’ of
your internal experience allowing a sense of detachment and freedom rather than
being mind-identified and caught up in the drama of the mind.