Mindfulness - What really is

In section 1 we'll explore a bit of the origins of mindfulness, then cover some well-known definitions and finish with a more practical definition. In section 2 we report on the efficacy of mindfulness as studied in scientific research. Finally, in section 3 I present a short book that contains everything you need to know about mindfulness, from both a theoretical and practical perspective.

1. What is Mindfulness

Mindfulness is a word coined by Thomas William Rhys Davids (~1910), a linguist who studied the ancient languages of Buddhism. The word mindfulness emerged from the expression "being mindful." In Portuguese, Mindfulness is translated as "Atenção Plena" (Full Attention) — I couldn't find out who coined this term, but in my opinion it's an unfortunate translation, as "atenção plena" not only fails to capture the full meaning of the English expression "being mindful," but the English term "mindfulness" itself didn't fully express the totality of what the practice of mindfulness really is.

Mindfulness originates from Buddhist practices. In Buddha's teachings, mindfulness is referred to by its original term "sati" (in the Pali language) or "smriti" (in Sanskrit), both ancient languages. Thomas Davids, through his study of these languages, developed and coined the term mindfulness to translate sati/smriti. The reasons for his choice of this term are not known, but earlier translations already existed, though they were more extensive.

Monier Williams (1872) translated the word smriti as having a range of meanings: remembering, recalling, bearing in mind, thinking of, thinking about, being aware of.

Childers (1875) translated the word sati as an active state of mind, fixing the mind on some object, attention, thought, reflection, and awareness.

Considering these translations, the expression "being aware of something" does appear to be a good translation of sati/smriti. We can even see that mindfulness is, in a way, an appropriate word. However, translating these words in their literal sense doesn't always help us form a good picture of what mindfulness really is.

Mindfulness is the name of a variety of practices that are made possible through the development of an innate human capacity. The development of this capacity can be done in various ways (e.g., meditation) and its benefits are immense.

For this reason, mindfulness stopped meaning just "being aware of something/being mindful," and more complete definitions were needed to encompass the different aspects of this practice.

One of the most well-known definitions is by Jon Kabat-Zinn, a university professor of medicine and one of the people who had the greatest impact in introducing mindfulness to the world, through the development of an 8-week mindfulness program and testing its results in a controlled process. Kabat-Zinn defines mindfulness as "the awareness that emerges through paying attention in a particular way: on purpose, in the present moment, and non-judgmentally."

Thich Nhat Hanh, a prominent Zen master, defined mindfulness as "keeping one's consciousness alive to the present reality."

Ruth Baer, a psychologist who has conducted extensive research on mindfulness, defined it as "the non-judgmental observation of the ongoing stream of internal and external stimuli as they arise."

Russ Harris, a well-known author and psychotherapist of Acceptance and Commitment Therapy, defines mindfulness as "paying attention with openness, curiosity, flexibility, and kindness."

There are even more definitions — in fact, I believe it's impossible to arrive at a complete definition of mindfulness, and that's why it's worth knowing several, as each one is a piece that completes the final puzzle.

One more definition, the last one, by Dimidjian and Linehan, two psychologists of enormous recognition in the clinical application of mindfulness. They defined mindfulness in a more extensive and practical way, highlighting that mindfulness involves: (1) observing, noticing, bringing attention to something; (2) recognizing, labeling, describing; and (3) participating. They also identify 3 qualities with which these activities should be carried out: (1) non-judgmentally, with acceptance and allowance; (2) in the present moment, with beginner's mind; and (3) with effectiveness.

In summary, mindfulness is the capacity to notice the things that arise moment by moment and to notice when we are no longer doing so. And this is precisely what is done during Mindfulness Meditation practice. We stop and notice (or observe) what is present moment by moment, and the instant we realize we were no longer noticing the things that arise, we recognize what took our attention and redirect it back to noticing whatever is present. All of this is done with the qualities described above.

2. What Are the Results of the Practice

The development of Mindfulness is linked to a series of organic and mental health benefits. The effects of mindfulness described here are as practiced in Mindfulness Based Stress Reduction and Mindfulness Based Cognitive Therapy programs (both programs emphasize daily practice of 40 minutes, 6 days a week, for 8 weeks, with effects maintained after the 8 weeks), as well as in psychological interventions such as Acceptance and Commitment Therapy and the Unified Protocol for the Transdiagnostic Treatment of Emotional Disorders. Specifically:

• Reduction of pain in people with Chronic Pain and other medical symptoms;

• Reduction of Migraines;

• Reduction of Depression;

• Reduction of Chronic Depression;

• Reduction of different types of Anxiety;

• Reduction of Panic Attacks;

• Improvements in Psoriasis management, when combined with phototherapy, compared to phototherapy alone;

• Improvements in people suffering from Binge Eating Disorder;

• Improvement in Stress management in general.

There are also other types of benefits that develop with practice, which are harder to isolate and measure scientifically:

• Greater awareness of everything;

• Compassion;

• Wisdom.

3. Everything You Need to Know to Start and Develop Mindfulness

Practice is the most important aspect of Mindfulness. Once you get to know the procedures and know what to expect and how it works, all that's left is to actually practice. There are various Mindfulness practices and different teachers may emphasize different aspects, and while all these practices have their own merits, the practices I highlight and want to share are those based on scientific studies on mindfulness.

Mindfulness has been part of my personal and professional life for several years. That's why I wrote a short ebook (digital book) that introduces the reader to everything they need to know about Mindfulness, including how mindfulness works and ways to sustain a regular practice.

In this title you'll get to know Mindfulness from the perspective used in psychotherapy, how to practice it correctly, the different types of practices, how to deal with obstacles and difficulties, and how mindfulness works to produce the effects it produces.