What is Mindfulness?
Mindfulness isn’t just for Monks
When most people hear “mindfulness,” they probably imagine a Buddhist monk or a zen master, someone who is totally at peace and stress-free, fully immersed in their calm mindset. That’s definitely one way to do it- and definitely a more ancient one-, but it’s far from the only way. Mindfulness actually comes in lots of forms and can appear into your everyday life in small, meaningful ways.
So, what even is mindfulness? Does it really make a difference, or is it just a boring waste of time? Why’s mindfulness suddenly such a big deal, even though it’s been around for a billion years (well, not literally a billion years, but you get what I mean)?
Here’s the short answer: mindfulness isn’t just one-size fits all. It could be as simple as stretches in the morning, an afternoon walk, or taking a few moments to reflect on your day before bed. In simple terms, mindfulness is about stepping back from the craziness of daily life to pause, breathe, and reflect on how you're feeling- mentally and emotionally.
A lot of people think that mindfulness is some all-consuming practice that requires unlimited time and energy to spare. But the truth is, mindfulness doesn’t have to take over your whole life. Whether you’re working a high-stress job with little free time, dealing with mental health challenges, living with a disability, not religious, or just not motivated enough to follow a strict routine, mindfulness is still for you.
Believe it or not, plenty of celebrities with hectic schedules are still able to find time for mindfulness everyday, often using it to handle the crazy pressure and, frankly, to stay sane.
The Executive Chairman of Ford, William Clay Ford Jr., actually said that mindfulness “kept [him] going during the darkest of days”. He even brought meditation into the workplace because apparently even major car factories need a little “calm before the storm” to keep things stable (Natale & Welch, 2024).
How Mindfulness Went Mainstream
Now that we’ve explored the basics of mindfulness, let’s take a look at its historical roots. How did this ancient, spiritual mindset turn into the modern-day practice we know now?
Mindfulness started out thousands of years ago in Eastern traditions, mainly in Hinduism and Buddhism. In Hinduism, olden-day mindfulness appeared in simple practices like yoga and meditation. The idea was to build self-awareness and find your inner peace by quieting mental distractions and connecting with a bigger power. In Buddhism, mindfulness is considered the first step towards enlightenment- a state of spiritual awakening and freedom from life’s endless cycle of suffering, (which, let’s be honest, we can all relate to on some level) (Selva, 2017).
Buddhism, Hinduism, mindfulness, and yoga are all interconnected in both their origins and purpose. As these ideas made their way to the West, they exploded in popularity, paving the way for a blend of ancient wisdom and modern science.
Thanks to Western advancements in technology and psychology, we now have mindfulness-based therapeutic practices such as Mindfulness Based Cognitive Therapy (MBCT) and Dialectical Behavioral Therapy (DBT), now widely used for medical and mental health care by people all over the world.
Mindfulness vs. Meditation: Clearing up the Confusion
We often hear people use the terms mindfulness and meditation as if they’re the same word, sharing one definition and purpose. But, when it comes to these two ideas, this is not exactly the case.
Mindfulness is seen more as a mental state in which you focus your awareness on the present, while meditation is only one of several methods for practicing mindfulness on a regular basis. Both mindfulness and meditation prioritize being present in the moment, acknowledging emotions, and living in the “now”.
A big overlap between these two is the importance of paying attention to your breathing. Deep, slow breaths, can activate your vagus nerve, which helps regulate your digestion, heart rate, and respiratory rate (Field, 2023).
Despite what many people believe, meditation is not the only path to mindfulness or mental clarity. There are plenty of alternative options without sitting cross-legged for 20 minutes. Mindfulness can be practiced without meditation in ways such as purposefully keeping your attention in the present moment, tuning into your senses, letting go of self-judgment or criticism of others, and concentrating on steady, measured breathing.
Practice Mindfulness Like a Pro- A Super Quick Tutorial
Practicing mindfulness takes just five minutes of focused attention. Even on the busiest days, a short pause is enough to ground yourself, check in with your body and mind, and reset before moving forward. So, I encourage you to take just five minutes out of today to think about your mental well-being. It may be a small act, but it has the power to strengthen both your emotional and physical health.
Begin by finding a comfortable position. This could mean sitting or standing with your back straight and your shoulders relaxed.
Notice your breathing. Inhale slowly through your nose, hold it for a couple of seconds, and exhale gently through your mouth. Direct your attention to your breathing for two minutes and notice every sensation that occurs as air enters and leaves your body.
Take two minutes to go through your five senses. Notice 3 things you can see in the space around you. Notice 3 sounds you can hear. Finally, notice three things you can physically feel against your skin or body
Now, take 30 seconds to set a direction to strive for as you continue your day. Ask yourself, “Who do I want to be for the rest of today?” Pick one word, like "focused", "relaxed”, or “calm”.
Take one final deep breath and gently open your eyes if they were closed. Keep your one word with you throughout the day, allowing this word to keep you grounded in the present with a purposeful mentality following you through every action.
Go-To Mindfulness Moves (You can do it too!)
Mindfulness has no limits—you can practice it a million different ways, no matter who you are. All it really requires is an open mind and the courage to grow through both the good and tough moments. Below are several individual practices that can help you stay grounded in the present moment. Each method supports both mental and physical well-being by boosting awareness of your emotions and sensations and centering your attention through steady, focused breathing.
Inhale and Exhale
I’ve talked about the importance of mindful breathing probably a thousand times by now, but it truly is one of the most essential aspects of mental grounding. It’s natural for the mind to wander during mindfulness practice, but by observing each inhale and exhale, you will stay mentally engaged while adding extra awareness of the sensations happening all across your body. This common relaxation technique is the basis of many meditative practices.
Take a quick stroll
Whether you're walking around your bedroom, on a treadmill, or out in nature, simply paying attention to each step and the physical sensations that come with it can help calm both your body and mind.
Meditation Meets Tech
Listening to a recorded voice or an app that leads you through a mindfulness practice is perfect for beginners or those seeking structured meditation.
Check in with your body
Body scans involve mentally moving through your body from head to toe, noticing all the good and bad feelings and letting them pass without judgment. This practice is especially helpful for relaxing the mind and body before bed or as a centering technique during an overwhelming day.
Write it out
I’m pretty sure we’ve all journaled at some point- whether it was to get rid of negative emotions or to vent about that coworker that always steals your lunch (I know I have). But, journaling is actually a powerful way to begin or end your day by allowing you to release stress and clear your mind, grounding you in the moment.
Mindfulness in a Nutshell
After reading, I hope you have learned that mindfulness isn't some strict or exclusive practice meant for Buddhist monks or spiritual experts. It’s actually a flexible and powerful state of mind that is accessible to anyone. Whether it's through breathing exercises, taking a quiet walk, guided meditation, or venting your daily rage into a notebook, paying clear attention helps us reconnect with the present moment and boosts both our mental and physical health.
By knowing where mindfulness comes from and how it's used today, we can better appreciate how mindfulness continues to help us balance the stress of today’s fast-paced society. Even just a few intentional minutes each day can make a big difference, helping us live with greater clarity, stability, and compassion.
References
Field, B. (2023, March 16). Mindfulness vs. Meditation: What’s the Difference? Very Well Mind. https://www.verywellmind.com/mindfulness-vs-meditation-what-s-the-difference-6822721
Natale, N., Welch, A. (2024, April 3). 9 Highly Successful CEOs and Celebrities Who Practice Meditation. Everyday Health. https://www.everydayhealth.com/meditation/highly-successful-ceos-celebrities-who-practice-meditation
Selva, J. (2017, March 13). The History and Origins of Mindfulness. Positive Psychology. https://positivepsychology.com/history-of-mindfulness/
