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What is Mindfulness?

"Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgementally to things as they are" -Jon Kabat-Zinn

What is mindfulness
and meditation?

Mindfulness — the practice of being present. It is so simple and so very difficult. Through meditation, we train our minds to:

  • Focus

  • Observe thoughts and emotions without judgment​

  • ​Break free from auto pilot

  • Stay emotionally presents

  • Engage fully with life

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​While mindfulness won’t erase stress or tough situations, it helps us notice our reactions—like anxiety before a deadline or frustration during an argument.

 

With awareness, we can pause, take a deep breath, and respond thoughtfully instead of reacting impulsively.

Mindfulness Background

Mindfulness practices, such as those used in Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT), are rooted in longstanding contemplative traditions, particularly within Buddhism, where mindfulness and meditation have been practiced for centuries as ways to cultivate awareness, compassion, and equanimity.

Developed by Dr. Jon Kabat-Zinn in the late 1970s, MBSR emerged as a secular, accessible approach that retained the essence of mindfulness without specific religious frameworks. Kabat-Zinn's work aimed to respect and acknowledge the traditional origins of these practices while adapting mindfulness to support stress management in clinical settings. MBCT later integrated MBSR’s principles with cognitive therapy, providing individuals with tools to become more aware of their thoughts and emotions, particularly for managing mental health challenges such as depression.

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Mindfulness Myths

Mindfulness is for relaxation

  • Mindfulness is NOT relaxation. While relaxation may happen, it is not the goal.

  • In this curriculum, we aim to meditate not to find peace and relaxation, but rather to meet the reality of this moment.

Mindfulness completely clears the mind

  • The goal of mindfulness isn't to clear your mind of thoughts. Instead, the intention is to focus attention on something in the present (ex: the breath) and when the thoughts arise, we can keep bringing our attention back, with kindness.

We can have a "good" or "bad" meditation​

  • There is no such thing as a "good" or "bad" meditation - one day we may find the practice comes naturally, and the next it might be more challenging. It might be the same exact practice with a different response each time. For example, if you've had a difficult morning - your alarm didn't go off, you spilled your coffee, etc. it may be more difficult to settle. Another day, it might come more easily.

  • Just as the season changes, so too does our meditation practice. If we find a practice simple or difficult, it doesn't mean it's "good" or "bad," it's simply as it is.

How many times a day are you in a mindful state?

There's a scale for that! Take the Mindful Attention Awareness Score (MAAS) and see where you stand — the higher the score, the greater your ability to be mindful. Scored lower than you’d like? No shame! It’s simply a sign that you may benefit from some mindfulness meditation practice.

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