Mindfulness is paying attention, on purpose, in the present moment, and without judgement.
What to we mean by “without judgement?” Without judgement means that when thoughts arise during our meditation practice we do not entertain the thoughts. We let the thoughts drift by like a leaf that is blowing in the gentle wind in front of us.
Mindfulness if the practice of bringing our attention to the here and now, noticing what is happening in our bodies, minds, and surroundings, without trying to change it or judge it. It’s about being instead of always doing our reacting.
Examples of Mindfulness:
- Drinking Tea Mindfully: Noticing the aroma, warmth, and taste of each sip.
- Mindful walking: Feeling each step, the contact with the ground, and the rhythm of your breath.
- Mindful listening: Giving someone your full attention without planning your response.
Examples of Unmindfulness:
- Driving somewhere and not remembering how you got there.
- Eating without tasting the food.
- Reacting emotionally before realizing that you are upset.
Your attention is like a flashlight – you can point it anywhere. Mindfulness is to aim it on purpose.
Imagine a muddy jar of water. When you stop shaking it, the mud settles, and the water becomes clear. That’s mindfulness.
A Simple Practice:
Sit quietly and bring your attention to your breath. Notice the sensation of the air moving in and out. If you mind wanders, gently return to your breath. Try this for one minute.
