The value of mindfulness is recognized in both psychological and spiritual circles. But what is mindfulness? What are the benefits? How exactly do you practice mindfulness? Quite simply mindfulness is attentive attention to reality. Another definition I like is that it is “paying extra-ordinary attention to ordinary experiences”. (Jonathan Kaplan, Ph.D.)

Research has shown that mindfulness has vast physical and psychological benefits. These include increased attention, lower stress, improved physical health, and immune functioning. It also can provide relief from anxiety and trauma-related symptoms by shifting our focus from internal to external. It brings us back to the present moment, which may interrupt a negative spiral of thoughts or memories.

In addition, there are practical benefits such as providing a pause to consider our reaction, allowing us to experience our lives more purposefully, and avoid rash responses. It has benefits in good times as well, allowing us to be more present for the joyful moments of life.

Mindfulness consists of three key skills, which must be approached with a particular mindset in order to be helpful. This mindset is characterized by curiosity, open-mindedness, and a non-judgmental stance.

The first skill is observing. We’ve all had the experience of not being fully present. Perhaps you were driving and several minutes passed before you suddenly realized you’d driven several exits without noticing. Observing means simply being aware of what you see and hear. Notice the smells and textures around you. Also, pay attention to your thoughts, emotions, and how your body feels.
The next skill is describing what you observe. Simply label each; sight, sound, thought, emotion, etc. Do not place judgment, simply observe and describe. A good way to do this is to begin your sentences with “I notice…” Do not try to analyze the cause or think about the effects. Do not evaluate their meaning. View them as if they were happening to someone else.

The final skill is participating. This takes observing one step further to complete emersion. Focus on the present moment exclusively. Anytime you begin to focus on the past or the future, let the thought go and gently bring your attention back to the present. Allow all other thoughts to slip away. I visualize them as leaves floating by on a stream, quickly moving out of sight. Do not criticize yourself if your attention wanders; simply bring your focus back.

Since mindfulness is a skill, it takes practice to achieve results. So do not be easily discouraged. Also, it is difficult to begin practicing mindfulness under highly stressful situations. But if we have made it a habit in ordinary times it will be indispensable when a crisis occurs.