- the quality or state of being conscious or aware of something.”their mindfulness of the wider cinematic tradition”
- a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique.
Now that we have an official definition of mindfulness out of the way, we can explore what mindfulness might mean in our lives. Mindfulness prompts us to maintain a moment by moment awareness of our thoughts, emotions, body sensations, spiritual longings and surrounding environment. Mindfulness asks us to pay close attention to our thoughts and feelings without self judgment, to fully accept the spiritual, physical and emotional space we are in, and to let go of any thought that there is a “right” or “wrong” way to feel. When we practice mindfulness, our thoughts tune into what we’re sensing in the present moment rather than rehashing the past or imagining the future.
Try this breathing meditation. It will take just three minutes out of your day.
Three-Minute Breathing Space Practice
- You are invited to attend to what is. The first step invites attending broadly to one’s experience, noting it, but without the need to change it. Experience your self in a wider and more open manner that is not selecting or choosing or evaluating, but simply holding—becoming a container for thoughts feelings or sensations present in the body and spirit. Linger here for about one minute.
- Now focus on your breathing. Let go of the wider view of step one and bring a focus that’s much more concentrated and centered on breathing in one region of your body —the breath of the abdomen, or the chest, or the nostrils, or anywhere that your breath makes itself known. The attention here is narrow, while in the first step it’s wide. Breath deeply and slowly for one minute.
- Now widen your attention again to include your body as a whole. Become aware of sensations in your body. Sit with your whole body, your whole breath. Spend this last minute moving back to being mindful of yourself, of who you are in te present moment, your whole being — physical, emotional and spiritual.*
Mindfulness will not allow you to miss the vibrant color of a daylily or the sweet scent of jasmine. Mindfulness will move you to notice the graceful flight of a butterfly and to really hear the delightful strains of birdsong. Mindfulness also leads you to be fully in touch with the depths of your spirit. Mindfulness creates a kind of choreography of awareness. Though it has its roots in Buddhist meditation, we find so many references to meditation in the Psalms.
Meditate in your heart upon your bed, and be still. (Psalm 4:4)
Let the words of my mouth and the meditation of my heart Be acceptable in Your sight, O LORD, my strength and my Redeemer. (Psalm 19:14)
When I remember You on my bed, I meditate on You in the night watches. (Psalm 63:6)
On the glorious splendor of Your majesty and on Your wonderful works, I will meditate. (Psalm 145:5)
So you might be asking, “What is the point?.”
The point is that all of us tend to rush through this beautiful life and miss the real and deep beauty of it. We push our bodies to accomplish its daily tasks without cherishing the workings of the body — its breathing, its moving, tasting and seeing, hearing and enjoying the aromas that surround us. And most often, we fail to pay close attention to the longings of our souls and the promptings of our spirits — what makes us whole, what fills our hearts with joy, what moves our soul, what is God saying to us, how is God calling us to satisfy both our soul’s yearning and the world’s deepest need. We simply do not cherish it enough, all of it, this life we have been given by God’s grace. Life passes through us and around us in every passing moment, and we miss it.
And yet, a life of mindfulness can almost make magic in our lives, filling us with serenity and peacefulness, with lightheartedness and laughter, even bringing us to the honesty of our sorrows and the cleansing power of our tears.
I, for one, want to be continually mindful of my life, in my body, my mind, my world, my soul, my heart, my yearnings and my sorrows, my dreams, and the deepest desires that fill me with hope for the future.
Tell me, what is it you plan to do with your one wild and precious life?
— From Mary Oliver’s poem, The Summer Day
* The Three-Minute Breathing Space Practice was developed by Zindel Segal, Distinguished Professor of Psychology in Mood Disorders at the University of Toronto Scarborough.