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Mindfulness is a powerful practice that has grown in popularity for its ability to support mental, emotional, and physical well-being. But what is mindfulness, really? At its core, mindfulness is about being present. As Diana Winston of UCLA's Mindful Awareness Research Center (MARC) defines it, mindfulness is "the ability to pay attention to the present moment with openness, curiosity, and a willingness to be with what is."
This practice isn’t about clearing your mind or suppressing your thoughts. Instead, it’s about observing and noticing them without judgment. Let’s dive deeper into what mindfulness is, its challenges, benefits, and how you can start practicing it today..
A Brief History of Mindfulness
The concept of mindfulness originates from ancient Buddhist teachings, where it is a central component of meditation practices. Over time, mindfulness was adopted and adapted into secular contexts, especially in the West, through pioneers like Jon Kabat-Zinn, who developed Mindfulness-Based Stress Reduction (MBSR). Today, mindfulness is used in healthcare, education, and workplaces as a tool to reduce stress, enhance focus, and improve emotional regulation.
Meditation: A Gateway to Mindfulness
Meditation is one way to cultivate mindfulness. It’s a practice where you focus your attention—on your breath, a sound, or even bodily sensations—and gently redirect it when your mind wanders. Contrary to common belief, meditation is not about silencing your thoughts. Instead, it’s about noticing when your mind starts to wander or when you begin creating stories about your experiences and gently bringing your focus back.
The Challenges of Mindfulness
One of the biggest misconceptions about mindfulness is that it requires you to quiet your thoughts completely. This belief can lead to frustration, self-judgment, and the feeling that you’re “doing it wrong.” Another challenge arises when mindfulness is framed as a way to avoid thoughts and feelings. True mindfulness encourages you to sit with your thoughts and emotions, notice them, and observe how you judge them.
This can be particularly difficult for people who have faced systemic oppression or marginalization. Experiences of injustice, trauma, and systemic inequities often push individuals outside of their “window of tolerance,” making mindfulness even more essential but also potentially challenging to navigate.
Benefits of Mindfulness: Expanding Your Window of Tolerance
The "window of tolerance" refers to the mental and emotional space where you can think and feel simultaneously without becoming overwhelmed. Regular mindfulness practice can help expand this window, allowing you to stay grounded and responsive in the face of stress or adversity. Over time, this can make it harder for external triggers—whether daily stressors or larger global and systemic issues like violence, conflict, or health crises—to push you into fight, flight, or freeze mode.
How to Start Practicing Mindfulness as a beginner
Start Small: Take a minute to sit quietly and focus on your breath. Notice when your thoughts wander and gently label them as “thinking” before returning to your breath.
Use an Anchor: Whether it’s your breath, a sound, or a sensation, let this anchor bring you back to the present moment.
Be Curious: Observe your thoughts and feelings with openness, even when they are difficult.
How to Start Practicing Mindfulness
UCLA MARC: Offers free guided meditations and weekly virtual sessions via Zoom or recordings on their app. Visit UCLA MARC.
Earl E. Bakken Center for Spirituality & Healing: Offers mindfulness classes and resources. Visit the Center.
Insight Timer: A free app with guided meditations and mindfulness tools.
Headspace & Calm: Popular paid apps with mindfulness programs.
MindBalance Virtual Class: Join our beginner’s mindfulness class every Friday at 12 PM CT.
Closing Thoughts
Mindfulness is a practice of learning to be with what is—your thoughts, feelings, and experiences—without judgment. While it can be challenging, it offers profound benefits for building resilience, emotional regulation, and presence. Whether you’re navigating daily stress or larger systemic challenges, mindfulness can be a powerful tool to support your mental health.
Disclaimer
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