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FCS2335
Mindfulness: An Introduction1
Parth Naik, Victor Harris, and Larry Forthun2
1. This document is FCS2335, one of a series of the Department of Family, Youth and Community Sciences, UF/IFAS Extension. Original publication date:
September 2013. Please visit the EDIS website at http://edis.ifas.u.edu.
2. Parth Naik, undergraduate student, Department of Family, Youth and Community Sciences; Victor Harris, assistant professor and Extension specialist,
Department of Family, Youth and Community Sciences; and Larry Forthun, associate professor and Extension specialist, Department of Family, Youth
and Community Sciences; UF/IFAS Extension, Gainesville, FL 32611.
The Institute of Food and Agricultural Sciences (IFAS) is an Equal Opportunity Institution authorized to provide research, educational information and other services only to
individuals and institutions that function with non-discrimination with respect to race, creed, color, religion, age, disability, sex, sexual orientation, marital status, national
origin, political opinions or aliations. U.S. Department of Agriculture, Cooperative Extension Service, University of Florida, IFAS, Florida A&M University Cooperative
Extension Program, and Boards of County Commissioners Cooperating. Nick T. Place, dean for UF/IFAS Extension.
Take a minute to stop everything you are doing and focus
on your breath. Can you still your mind?
Sounds simple, right? Chances are if you are like most
Americans you found it challenging to calm your mind
for more than a few seconds. However, research suggests
this skill may be vital to deal with one of the biggest public
health issues facing America today: stress. So how can you
learn to be calmer, more centered, and less stressed? In
recent years, psychologists and physicians have turned to a
practice called mindfulness with promising results.
What Is Mindfulness?
“Mindfulness means paying attention in a particular way; on
purpose, in the present moment, and nonjudgmentally.” -
Dr. Jon Kabat-Zinn (1991)
Mindfulness is best thought of as a way of being rather
than an activity in and of itself. Almost any activity can be
carried out with mindful awareness. Originally associated
with Buddhist psychology, the term “mindfulness” comes
from the Sanskrit word “Smṛti,” which literally translates
to “that which is remembered” (Williams, Leumann, &
Cappeller, 2004). From this, we can understand mindful-
ness as remembering to pay attention to our present moment
experience (Shapiro & Carlson, 2009; Black, 2011).
Mindful awareness has three key features:
• Purpose – Mindfulness involves intentionally and
purposefully directing your attention rather than letting
it wander.
• Presence – Mindfulness involves being fully engaged
with and attentive to the present moment. oughts about
the past and future that arise are recognized simply as
thoughts occurring in the present.
• Acceptance – Mindfulness involves being nonjudgmental
toward whatever arises in the moment. is means that
sensations, thoughts, and emotions are not judged as
good or bad, pleasant or unpleasant; they are simply
noticed as “happening,” and observed until they eventu-
ally pass.
Figure 1. Credits: Rupert King (Digital Vision)
2
Mindfulness: An Introduction
Research into mindfulness and its applications has
increased exponentially over the past two decades.
Although originally a Buddhist concept, mindfulness is
now understood to be an inherent quality of consciousness
that can be measured empirically and scientically (Kohls,
Sauer, & Walach, 2009; Black, 2010). It is also understood
that mindfulness requires no religious, ethical, spiritual, or
ideological commitments to practice (Walach et al., 2007).
e scientic interest in mindfulness has been largely
credited to the work of Dr. Jon Kabat-Zinn, founder of
the University of Massachusetts Medical School Stress
Reduction Clinic. Kabat-Zinn, an MIT-trained molecular
biologist, began researching mind-body medicine in the
mid-1970s, focusing on the clinical application of mindful-
ness meditation for individuals aicted with chronic pain
and stress-related illnesses (Kabat-Zinn, 2005; Kabat-Zinn,
1991). From this research, he developed the Mindfulness-
Based Stress Reduction (MBSR) curriculum, an eight-week
training course that has been successfully used with a wide
audience, from cancer patients to those suering from
depression to highly stressed business executives (Gross-
man, Niemann, Schmidt, & Walach, 2004; Walach et al.,
2007).
More than 200 major medical centers across the United
States now implement MBSR, and many adaptations of
mindfulness-based therapies have followed, including
Mindfulness-Based Cognitive erapy (Teasdale et al.,
2000).
Benets of Mindfulness
Mindfulness is a mind-body practice that has been found to
benet both psychological and physical health. e primary
psychological change that occurs during mindfulness
practice is an increased awareness of thoughts, feelings, and
sensations in the present moment. Over time mindfulness
practice can help you to become aware of the space between
noticing experiences and reacting to them by letting you
slow down and observe the processes of your mind (Black,
2010). e ultimate goal of mindfulness practice is for
you to take advantage of this space so you can make more
intentional decisions—to wake up from living life on
autopilot, based on unproductive habits of mind (Black,
2010; Walach et al., 2007).
It is easy to see how mindfulness could be benecial in
dealing with stress or other dicult emotions. For example,
we have all been in situations where we became angry or
stressed and said or did things we didn’t mean. In these
moments, we may have felt we had no control over our
words or actions—as if we were reacting to situations
without thinking.
If you experience a moment like this, mindfulness can help
in several ways. First, being mindful can help you become
more aware of your emotions before they escalate and
control you. Instead of recognizing your anger only aer
you lash out at someone, you can catch your anger when
it is still mild and take steps to diuse it. Furthermore,
mindfulness can help you look at your thoughts and
emotions with more objectivity. Instead of letting minor
events trigger negative thinking, mindfulness lets you take
a step back to recognize you are feeling stressed or anxious
and this anxiety may be inuencing your thoughts.
So how can mindfulness help you respond to your emotions
aer you have recognized them? Problems with regulating
emotions fall into two categories, either repression or exces-
sive reactivity. Instead of ignoring emotions completely or
acting on every emotion impulsively, mindfulness provides
a third option: “being with” emotions. By holding your
emotions in mindful awareness, you can separate your
raw emotions and the accompanying sensations from the
thoughts you have about them. is would be the dierence
between thinking about all the reasons you are upset and
simply recognizing you are upset. Being with your emotions
in this way lets you observe your emotions closely until
they naturally pass, and it also lets you intentionally make
decisions about how to respond to the information your
emotions provide.
Figure 2. Credits: iStockphoto
3
Mindfulness: An Introduction
According to the American Psychological Association,
some empirically supported benets of mindfulness include
the following (Davis & Hayes, 2011):
Psychological Benets
• Increased awareness of one’s mind
• Signicantly reduced stress, anxiety, and negative
emotions
• Increased control over ruminative thinking (a major
cause and symptom of depression and anxiety)
• Increased mental exibility and focus
• More working memory
• Decreased distracting thoughts
• Decreased emotional reactivity
• Increased capacity for intentional, responsive behaviors
• Increased empathy, compassion, and conscientiousness of
other’s emotions
Physiological Benets
• Enhanced immune system functioning
• Increased brain density and neural integration in areas
responsible for positive emotions, self-regulation, and
long-term planning
• Lowered blood pressure
• Lowered levels of blood cortisol (a major stress hormone)
• Greater resistance to stress-related illnesses such as heart
disease
Spiritual Benets
• Increased self-insight and self-acceptance
• Increased acceptance of others
• Increased compassion and empathy
• Increased sense of morality, intuition, and courage to
change
• Increased control over automatic behaviors
• Increased self-discipline
How Can You Start Practicing
Mindfulness?
“Mindfulness is a habit, it’s something the more one does, the
more likely one is to be in that mode with less and less eort
. . . it’s a skill that can be learned. It’s accessing something we
already have. Mindfulness isn’t dicult. What’s dicult is to
remember to be Mindful.” -
John Teasdale, co-originator of MBCT (Rock, 2009)
With mindfulness practice, learning how to be mindful is
only the tip of the iceberg. e bulk of this practice is about
familiarizing yourself with what it feels like to be mindful,
and getting better at “remembering” to maintain mindful
awareness. is means that almost any activity can be
turned into a mindfulness practice if it involves the follow-
ing basic components:
1. Direct involvement of one of your ve senses – Focus-
ing on one of your senses grounds you in the present
moment. It also provides you with the opportunity to
separate the sensory experience from the thoughts you
are having about it.
2. An “anchor” – e anchor serves as the object of atten-
tion during mindfulness practice. For example, if you are
being mindful of your breath, you should try to maintain
a continual awareness of the physical sensation of your
breath entering and leaving your body. is could mean
feeling the air entering and exiting your nostrils, or even
the sensation of your lungs expanding and contracting.
e exact sensation doesn’t matter as long as you can
keep focused on it. Some other common examples of
anchors are the sound of a bell, or the taste and texture of
food. e range of possibilities is practically limitless, so
feel free to experiment.
3. Returning to the anchor – is is where the power of
mindfulness practice comes from. Chances are you will
only be able to remain focused on your anchor for a few
moments before becoming distracted. is is OK and to
be expected. When you realize you have lost focus, gently
refocus your attention on the anchor.
With time and practice, your mind will begin to settle into
calmness and you will nd yourself able to focus for longer
periods. While at rst you may only notice yourself driing
from your anchor long aer you start daydreaming, eventu-
ally you will start to notice distractions (such as thoughts or
sensations) as they arise. Instead of being lured away from
your anchor by these distractions, it will be easier to simply
notice them and let them pass. A helpful metaphor to keep
4
Mindfulness: An Introduction
in mind is that your distractions are like clouds passing in
the sky—notice them without judgment and then let them
pass without a trace.
Experiment with creating your own mindfulness practices
throughout the day. Being mindful of the sensation on
the soles of your feet as you walk to your car or the taste
and texture of your morning coee can transform routine
moments into deeply satisfying practices. However, having
a ritualized and structured practice can be benecial. Below
are instructions for two common mindfulness practices.
Mindful Breathing (Formal Seated Breath
Meditation)
1. Posture – Assume a comfortable upright but relaxed
sitting posture. ere is no requirement to sit on the oor,
and sitting in a chair is perfectly acceptable. e key is to
choose a posture that lets you be comfortable and alert.
You can choose to keep your eyes open, but if you are
a beginner, it may be easier to keep your eyes closed to
avoid distractions. If you choose to keep your eyes open,
let your gaze rest soly a few feet in front of you on the
oor without focusing on a particular object.
2. Getting grounded – Take a few moments to notice any
tension you may be holding in your body. Relax your face
and jaw, and let your shoulders relax. Feel the weight of
your body resting on the ground or in your chair.
3. Notice your breath – Once you begin to feel grounded
in your body, try to notice the sensation of your breath.
Some sensations you could focus on include the air as it
enters and leaves your nose, the expanding and contract-
ing of your lungs, or the sound of the air in your throat.
If you have diculty feeling your breath, it may help to
place one hand on your belly so that you can feel it rising
and falling as you breathe.
4. Staying with your breath – Now that you have settled
your attention on your breath, try to keep your attention
on it as long as you can. Remember to stay relaxed with
both your posture and attention. If you feel yourself
becoming rigid or dozing o, feel free to reset your
posture and release any tension you feel.
If you notice that your attention has dried away from
your breath, gently guide it back to feeling your breath in
the present moment. If you notice thoughts arising, try
not to judge them or yourself! Simply acknowledge their
presence and let them pass. Always remember that the
most important part of this practice is not how long you
can stay focused, but gently returning your attention to
your breath when you lose focus.
Mindful Walking
1. Posture – Stand straight and alert, but not rigidly so.
Evenly distribute your weight between your feet. You can
relax your arms by your sides or hold them behind your
back if they are distracting. Take a moment to feel the
weight of your body supported by the ground. Soen and
drop your gaze slightly if this helps you focus.
2. Choosing your path – If this is your rst time trying
mindful walking, you may feel more comfortable if you
choose a short path (no longer than 100 feet) and walk
back and forth on that path. As you become comfortable
with the practice, feel free to choose a more elaborate
path or even try walking mindfully as you go about your
day.
3. Wa lk i ng – As you take your rst steps, focus your
attention on the sensation of your weight shiing on the
soles of your feet. If you are barefoot, try noticing the
textures of the ground. Maintain a steady rhythm as you
walk; it may also be useful to walk a bit slower than you
usually would.
4. Staying with the steps – As you fall into rhythm, keep
your attention focused on the sensations coming from the
soles of your feet. If you catch yourself driing o, gently
guide your attention back to your feet. Once again, the
most important aspect of this practice is not how long
you stay focused, but rather noticing your mind wander-
ing and then refocusing it.
Figure 3. Credits: iStockphoto
5
Mindfulness: An Introduction
Common Problems and Tips for
Dealing with Them
ere’s a saying that goes “those who don’t have time to
meditate need to meditate the most!” Finding the time
to maintain a “mindfulness practice” can be one of many
diculties in today’s fast-paced world, but keep in mind
that even ten minutes of practice a day adds up! Here are
some other common problems and tips to deal with them:
• “I can’t stop thinking.” – e key to dealing with thoughts
while practicing mindfulness, as paradoxical as it
seems, is not to resist them. Instead, the idea is to notice
thoughts without identifying with them, as if observing
your own thoughts from a distance while resting in the
still space of your mind.
• “I feel too restless to be mindful” – It’s normal to feel
restless when trying to sit still, especially when most of
your time is spent rushing around in an overstimulating
world! Oen you may feel the need to move around and
get things done while trying to practice mindfulness. e
best way to deal with this is to stick with the practice until
your body and mind have had time to slow down. When
they slow down, the restlessness will naturally dissipate.
• “I feel too tired to be mindful” – Slowing down and
checking in with yourself can make you realize how tired
you really are. If you consistently feel tired while trying
to practice mindfulness, you may want to check your
sleeping habits. However, if you suspect your drowsiness
is coming from boredom, you may want to try a more
physically active mindfulness practice such as mindful
walking.
• Dealing with uncomfortable emotions that arise – It is
common for emotions that have been ignored throughout
the day to arise as you shi your focus inward. Sometimes
these emotions can be uncomfortable or unpleasant, and
you may feel the urge to resist them. Instead, if you allow
these feelings to arise without judging them or following
the stories your mind creates about these emotions, you’ll
nd that your emotions will naturally pass. One way to
do this is to focus on observing the physical sensations
that accompany your emotions, such as the tightness in
your chest that anxiety may produce. Of course, if these
emotions are very powerful or especially disturbing,
it may be helpful to seek support from a professional
counselor.
Conclusions
Learning to be mindful is a powerful skill that can help you
face the stresses of day-to-day life and improve both your
psychological and physical health. Because you don’t need
any equipment to practice mindfulness, you can practice
it discreetly anywhere, at any time. Although mindfulness
may be easy to learn, the diculty comes with remember-
ing to be mindful throughout the day. On the following
page there is a chart you can use to help track how mindful
you are being throughout the week (Table 1). You may want
to keep this chart with you or put it somewhere you will
see it every day, such as on the refrigerator door. Feel free
to place a “+” next to each mindful behavior you practice
throughout the day.
So, next time you are feeling anxious, stressed, or uncom-
fortable, take a moment to check in with yourself and be
more mindful!
References
Baer, R. A., Smith, G. T., Hopkins, J., Krietemeyer, J., &
Toney, L. (2006). Using self-report assessment methods to
explore facets of mindfulness. Assessment, 13, 27–45.
Black, D. S. (2011). A brief denition of mindfulness.
Mindfulness Research Guide. Retrieved from http://www.
mindfulexperience.org
Black, D. S. (2010). A 40-year publishing history of mind-
fulness. Mindfulness Research Monthly, 1(5). Retrieved from
http://www.mindfulexperience.org
Davis, D., & Hayes, J. (2011). What are the benets of
mindfulness? A practice review of psychotherapy-related
research. Psychotherapy, 48(2), 198–208. doi:10.1037/
a0022062
Grossman, P., Neimann, L., Schmidt, S., & Walach, H.
(2004). Mindfulness-based stress reduction and health
Figure 4. Credits: iStockphoto
6
Mindfulness: An Introduction
benets: A meta-analysis. Journal of Psychosomatic Re-
search, 57, 35–43. doi:10.1016/S0022-3999(03)00573-7
Kabat-Zinn, J. (2005). Wherever you go, there you are:
Mindfulness meditation in everyday life. New York, NY:
Hyperion.
Kabat-Zinn, J. (1991). Full catastrophe living: Using the
wisdom of your body and mind to face stress, pain, and
illness. New York: Delacorte
Kohls, N., Sauer, S., & Walach, H. (2009). Facets of
mindfulness – Results of an online study investigating the
Freiburg mindfulness inventory. Personality and Individual
Dierences, 46, 224–230. doi:10.1016/j.paid.2008.10.009
Rock, D. (2009, October 11). e neuroscience of
mindfulness. Psychology Today. Retrieved from http://
www.psychologytoday.com/blog/your-brain-work/200910/
the-neuroscience-mindfulness
Shapiro, S. L. & Carlson, L. E. (2009). e art and science of
mindfulness: Integrating mindfulness into psychology and the
helping professions. Washington, DC: APA
Teasdale, J., Williams, J., Soulsby , J., Segal, Z., Ridgeway,
V., & Lau, M. (2000). Prevention of relapse/recurrence in
major depression by mindfulness-based cognitive therapy.
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615–623. doi:10.1037//0022-006X.68.4.615
Walach, H., Nord, E., Zier, C., Dietz-Waschowski, B.,
Kersig, S., & Schupbach, H. (2007). Mindfulness-based
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Williams, M., Leumann, E., & Cappeller, C. (2004). Etymo-
logically and philologically arranged with special reference
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Table 1.
Mindful Behaviors Monday Tuesday Wednesday Thursday Friday Saturday Sunday
I am able to observe my thoughts and
feelings without getting lost in them.
I am aware of my body and physical
sensations throughout the day.
I can easily nd words to describe my feelings.
I can easily describe dierent sensations that
I am feeling.
I notice when my mind is wandering, and
return it to the present.
I am aware of the thoughts and emotions
inuencing my actions and behaviors.
I can accept unpleasant experiences without
judging them.
I can be aware of my thoughts and emotions
without judging them to be good or bad.
I can notice my thoughts and emotions
without having to react to them.
I can pause before reacting in dicult or
stressful situations.
*Adapted from the Five Facets of Mindfulness Questionnaire (Baer, Smith, Hopkins, Krietemeyer, & Toney, 2006)
