#734 Mindfulness Components

     Using words to express the extremely complex, constantly evolving, direct experience of Mindfulness is not possible, yet has to be attempted (as an "operational definition"), when studying it scientifically.

     Below, a few scientific snapshots of Mindfulness from the paper by Anka A. Vujanovic et al. "Mindfulness in the Treatment of Posttraumatic Stress Disorder Among Military Veterans." Professional Psychology: Research and Practice 2011; 42(1): 24-31. DOI: 10.1037/a0022272

Definition:
     Mindfulness is about bringing an attitude of curiosity and compassion to present experience.

What Is Mindfulness?
      Mindfulness is most commonly conceptualized as involving two key components: 

     (1) intentional regulation of attention to and awareness of the present moment, and 

     (2) nonjudgmental acceptance of the ongoing flow of sensations, thoughts, and/or emotional states. 

     Awareness is cultivated through intentional regulation of attention to present experience. While attending to the present, mindfulness also entails a stance of acceptance, or willingness to experience the array of one’s thoughts and emotions without judgment. Awareness of one’s present-centered experience might be considered a necessary first step toward nonjudgmental acceptance of that experience. 

#488 Defining Mindfulness

     A concise definition of mindfulness is inherently reductionistic, squeezing into a few shabby words the limitless natural capacity for awareness & open-heartedness. Who would spend a lifetime practicing mindfulness meditation if one could "get it" from a definition?
     So mindfulness is a natural capacity, a method or practice for cultivating this capacity, as well as a way of being in the world.
     Analogies can be drawn between a person practicing mindfulness & a computer that could intentionally, continuously, upgrade it's own operating system: http://mindfulnessforeveryone.blogspot.ca/search?q=operating+system
     Another analogy is how a novice swimmer relates to water compared to an expert swimmer. The novice is afraid of the water & exerts a lot of effort in fighting the water. The expert likes the water, which naturally supports her, and she exerts minimal effort to propel herself forward. The expert open-heartedly engages & collaborates with - instead of fears & fights - the environment. Friction, noise, wasted effort is minimized, while quality of life & efficiency is maximized. Even intelligent, well-educated folks may be unable to distinguish between being swept away by the torrential river of life from surfing the waves.
     But when the status quo no longer satisfies, one might investigate mindfulness.

#4 Clear Thinking

     "Mindfulness can be considered a universal human capacity proposed to foster clear thinking and openheartedness. As such, this form of meditation requires no particular religious or cultural belief system. The goal of mindfulness is to maintain awareness moment by moment, disengaging oneself from strong attachment to beliefs, thoughts, or emotions, thereby developing a greater sense of emotional balance and well-being."

     Ludwig DS, Kabat-Zinn J. "Mindfulness in Medicine." JAMA 2008; 300(11): 1350-2.

     Don't we ALL want to think clearly and be open-hearted? Actually, YES and NO!

     Many models describe this paradox: "divided self" (Parker J. Palmer), "competing commitments" (Robert Kegan - below illustration), Internal Family Systems (Dick Schwartz - http://www.selfleadership.org/ ) etc.

Illustration from: Kegan R, Lahey LL. The real reason people won’t change. Harvard Business Rev 2001; 79(10): 85–92.