What is mindfulness? Definition and examples

In the hustle and bustle of our modern lives, finding moments of stillness and clarity can be a challenging endeavor. Our minds wander to the past or race ahead to the future, often leaving us anxious, stressed, and disconnected from the present moment. This is where mindfulness comes into play – a powerful practice that can help you become more aware, centered, and resilient in the face of challenges.

What is Mindfulness?

Mindfulness is when you pay attention to what you are doing, where you are, what you think, and how you feel. It is when you stay in the present moment and really focus. 

You would not get very much done if you were not paying attention. But sometimes, people do things on autopilot without thinking about it - like getting ready in the morning or driving to work. Being mindful means being aware of your body and what it needs and then doing something about it, like taking a break if your body has been sitting at a desk all day.

But you might have been simultaneously doing other things you weren’t aware of. Were you biting your nails unconsciously? Was your heart beating faster due to stress? Were you clenching your jaw?

Mindfulness-based stress reduction is about becoming aware of your unconscious thoughts and behaviors. It can help prevent burnout and improve your emotional regulation. Through this process, you can break negative patterns and change how you relate to the world around you.

4 characteristics of mindfulness

All forms of mindfulness share four essential characteristics:

1. Intention: You must actively want to cultivate awareness; it can't happen passively.
2. Retention: Mindfulness is a repeated practice, woven into everyday life.
3. Attention: Being present in the moment requires focused awareness.
4. Attitude: Approach mindfulness with curiosity, non-judgment, and kindness toward yourself and others.

Where does mindfulness practice come from?

Not everyone agrees on the origins of mindfulness training, but many researchers say it started in Eastern countries. 

Some texts in Indian Buddhism referenced the practice as early as a few hundred years BC. 

We can also find traces of it in ancient Chinese texts. The Daoist philosopher Laozi wrote about mindfulness principles between 200 and 500 BC.

That being said, the Abrahamic religions of Judaism, Islam, and Christianity also feature meditative-like exercises. That’s true even if we don’t traditionally associate these faiths with “zen.”

These days, meditation is no longer exclusively a Buddhist or Christian spiritual practice. Almost a quarter of non-religious Americans say they engage in some kind of mindfulness activity.

7 types of mindfulness

There are many forms of mindfulness. Each requires your full focus and attention and carries similar benefits. Here are some of the different types:

1. Sitting meditation. This is likely what first comes to mind when you hear “mindfulness.” It involves sitting upright, paying attention to your breath, and trying to settle your mind.
2. Mindful breathing. This is similar to meditation, but you don’t need to keep your eyes shut. Slow, deliberate breaths are enough to reduce your stress.
3. Body scan. This kind of mindfulness involves paying attention to your body's sensations. Focus on your toes, then gradually work your way up. This gives you an awareness of your physical existence and sensory experience.
4. Journaling. Writing can be a type of mindfulness. When you free-flow your thoughts on a page, it gives you room to observe them as they occur.
5. Sensory exercises. You can also do everyday activities with more mindfulness. Pay attention to the wind on your skin or the sound of music. Each will connect you to the here and now.
6. Guided meditation. Many videos, mindfulness apps, and recordings can guide you through a meditation session. They usually involve a calming voice offering step-by-step instructions to help you explore your inner self.
7. Yoga. There’s a reason why over 36 million Americans do this activity. Yoga is the practice of mindful stretching, which helps you cope better with stress and connect with your body.

20+ benefits of mindfulness

Developing mindfulness skills has many beneficial effects. For instance, you may experience:

1. Self-compassion
2. Self-regulation
3. Enhanced performance
4. Greater self-awareness
5. Less negative emotions
6. Improved emotional regulation
7. More attention to others’ well-being
8. Ability to dispel negative thoughts
9. Mental fitness
10. A positive state of mind
11. Breaking rumination patterns
12. Higher quality of life

Reaping the benefits of mindfulness means making it a regular practice. Of course, developing new habits takes time. But you’ll feel the difference even after the smallest steps.

BetterUp can help you develop healthy habits. With the help of our life coaches, you can make a plan to improve your well-being and stick to it.

Let’s take a closer look at these and other benefits of mindfulness in everyday life.

1. Self-compassion: Through mindfulness, you can learn to be more compassionate and understanding of yourself, reducing self-criticism and judgment.
2. Stress reduction: Mindfulness helps reduce stress and anxiety, providing a sense of calm and tranquility.
3. Enhanced performance: Being mindful can boost your focus and productivity, enabling you to perform better in tasks and activities.
4. Insight and awareness: Mindfulness lets you observe the inner workings of your mind, fostering a deeper understanding of yourself.
5. Improved relationships: It encourages you to pay attention to others' well-being, leading to more empathetic and harmonious interactions.
6. Increased attention: Mindfulness sharpens your ability to stay attentive to the present moment.
7. Greater self-awareness: Mindfulness allows you to become more in tune with your emotions, thoughts, and behaviors, providing valuable self-insight.
8. Improved emotional regulation: By acknowledging and accepting your emotions without judgment, you can better regulate your emotional responses.
9. More attention to others’ well-being: Mindfulness fosters empathy and a better understanding of others' feelings and needs.
10. Ability to dispel negative thoughts: Mindfulness can help you recognize and release negative thought patterns, reducing rumination and anxiety.
11. Enhanced mental fitness: Practicing mindfulness is akin to exercising the mind, enhancing mental resilience and cognitive abilities.
12. A positive state of mind: Regular mindfulness practice can lead to a more positive and optimistic outlook.
13. Improved decision-making: Enhanced clarity and reduced impulsivity lead to wiser choices in various life situations.
14. Conflict resolution: Improved communication skills and emotional regulation help resolve conflicts more peacefully.
15. Life satisfaction: Mindfulness encourages you to appreciate the present moment, leading to a more fulfilling and content life.
16. Improved mental health: It can alleviate symptoms of anxiety and depression.
17. Better concentration: It enhances your ability to focus on tasks.
18. Promotes resilience: Mindfulness helps you bounce back from challenges. 
19. Enhanced physical health: It may reduce blood pressure, improve sleep, and boost the immune system.
20. Pain management: Mindfulness can reduce the perception of pain and improve pain tolerance.
21. Creativity: Mindfulness can spark innovative thinking.

What is mindfulness meditation?

Mindfulness meditation is the practice of slowing down your thoughts in order to be present and in the moment.

Mindfulness meditation is a technique that forces you to focus on yourself. If you’re not used to sitting still, for example, it might take some time to settle in. But once you do, you might notice new things about yourself.

Mindfulness meditation usually involves the following actions:

• Sit in a neutral, upright posture
• Close your eyes
• Place your hands on your knees, with your palms facing toward the sky
• Focus your energy and attention on taking long, slow breaths 
• Re-focus if your mind wanders

That said, there are different types of mindful meditation exercises to try. Here are four examples:

1. Seated meditation (noted above): Find a comfortable spot and focus your attention on your breath, sensations in your body, or a specific mantra.
2. Walking meditation: Take slow, deliberate steps while focusing on each movement and the sensations in your body.
3. Standing meditation: Stand still, observing your breath and bodily sensations.
4. Moving meditation: Incorporate mindfulness into activities like yoga or even sports.

You can meditate for any amount of time. If you’re just starting, you can try for 10 minutes, then gradually increase. Whenever you complete a session, you’ve essentially “warmed up” your brain to be more conscious of the world around you. It helps you be more mindful throughout the rest of the day.

How to Practice Mindful Meditation

Here's a basic meditation practice you can use as a starting point for your mindfulness journey:

Sitting mindfulness meditation

1. Take a seat: Find a stable, comfortable spot to sit, whether it's a chair, meditation cushion, or park bench.
2. Observe your legs: Pay attention to your leg positioning, ensuring you're sitting comfortably.
3. Straighten your upper body: Let your spine maintain its natural curvature, and rest your head and shoulders comfortably.
4. Position your arms: Your upper arms should be parallel to your upper body, and your hands should naturally rest on your legs.
5. Soften your gaze: Drop your chin slightly, letting your gaze gently fall downward. You don't need to close your eyes.
6. Feel your breath: Shift your focus to your breath, observing the physical sensation of breathing – the air moving through your nose, the rise and fall of your chest, or your belly.
7. Return to the breath: As your mind inevitably wanders, gently bring your attention back to your breath. Don't judge yourself for wandering; it's part of the process.
8. Keep practicing: Mindfulness is simple but not always easy. The key is consistency, and over time, you'll start to see positive results.

What is mindfulness in psychology?

Mindfulness, in psychological terms, refers to awareness of one's internal states and surroundings. It involves observing thoughts, emotions, and other present-moment experiences without judgment or reaction.

Beyond its spiritual roots, mindfulness and meditation are heavily researched. Take a look at some studies into the science of mindfulness — each reiterates the health benefits of mindfulness work:

• In a 2012 study, researchers found mindfulness meditation improves people’s problem-solving abilities. People who meditate develop “beginner’s minds,” meaning they let go of biases caused by previous experience. This allows them to be more creative in approaching complex problems. 
• Meditation also increases people’s immunity to stress, according to a different study from 2016. People who meditate long-term produce less cortisol, which is the hormone that is primarily responsible for a stress response.

• In an article from 2013, researchers found that meditation increases people’s compassion and altruism. The practice actually strengthens regions of the brain responsible for social cognition and emotion regulation. This, in turn, converts to a greater understanding of the suffering of others.
• Many mental health care professionals recognize the benefits of meditation, so they founded a practice called mindfulness-based cognitive therapy (MBCT). They include meditation as an intervention for mental health disorders.

Types of Mindfulness Interventions

In psychology, various mindfulness-based interventions have been developed to address mental health issues. Some of the well-known approaches include:

• Mindfulness-Based Stress Reduction (MBSR): An evidence-based program developed by Jon Kabat-Zinn, which integrates mindfulness into clinical settings to alleviate stress and improve well-being.
• Mindfulness-Based Cognitive Therapy (MBCT): An approach that combines traditional cognitive therapy with mindfulness techniques to prevent relapse in depression.
• Mindfulness-Based Relapse Prevention (MBRP): Aimed at preventing relapse in individuals recovering from substance use disorders.

Everyday examples of mindfulness

Mindfulness can affect your daily life for the better. As you develop your practice, you can maintain awareness outside your meditation activity. 

Here are some examples of how you can do that. 

1. Leveraging downtime. It’s easy to find five minutes to check in with yourself. Next time you’re early for a meeting, avoid scrolling on your phone. Instead, take a deep breath. Take in the space around you. Check in with how you’re feeling or your physical sensations.
2. Listening when people speak. Active listening anchors you in the present moment. Pay close attention to the people in front of you, make eye contact, and ask questions non-judgmentally. This kind of mindfulness will help you retain information and form a deeper bond.
3. Connecting with nature. Hiking and other nature excursions are great ways to connect with the biological world. But you can connect with nature at home, too. Open the window, listen to the birds, or go for a walk. These are small ways to be mindful of the outdoors.
4. Practicing gratitude. Small thoughts of gratitude throughout the day can positively impact your mental health. They force you to be mindful of the good things in your life.
5. Mindful eating. Pay close attention to the taste, texture, and smell of your food during meals.
6. Breathing exercises. Take short breaks to focus on your breath and calm your mind.
7. Body scanning. Occasionally scan your body for tension and release it.
8. Digital detoxing. Set aside time each day to disconnect from screens and connect with yourself.
9. Mindful showering. Focus on the sensations of the water and the warmth during your shower.
10. Mindful breathing. Practice deep, intentional breathing throughout the day.

Incorporating mindfulness into your daily life doesn't always require a structured practice. You can infuse mindfulness into everyday moments.

How often should you practice mindfulness?

The frequency of your mindfulness practice will depend heavily on your lifestyle and goals.

You can practice mindfulness in small doses with short breathing exercises, But for more intense exercises like body scanning or sitting meditation, it’s better to treat it like going to the gym. You’ll have more success when you set aside time to make it happen and work it into your daily routine. You know yourself best, so it’s up to you to carve out time for it.

10 Tips for embracing mindfulness

Now that you have a comprehensive understanding of mindfulness, its many benefits, and its diverse forms, let's delve deeper into the journey of living a mindful life. Here are some additional insights and actionable steps to enhance your mindfulness practice:

1. Establish a routine

   Creating a structured routine for your mindfulness practice can help you incorporate it into your daily life. Set aside specific times during the day for mindfulness, such as in the morning after waking up or in the evening before going to bed.

2. Try mindful eating

   One often overlooked aspect of mindfulness is mindful eating. Many of us rush through meals, hardly paying attention to the flavors, textures, and smells. Mindful eating encourages you to savor each bite, eat slowly, and truly appreciate your food. This practice can not only lead to better digestion but also a deeper connection with your body's needs.

3. Bring mindfulness to your relationships

   Mindfulness extends beyond individual practice; it can profoundly impact your relationships. When you practice being present and non-judgmental in your interactions with others, it fosters better communication, empathy, and understanding. This can lead to more harmonious and fulfilling relationships.

4. Explore gratitude journaling

   Regularly keeping a gratitude journal can be a powerful mindfulness practice. It encourages you to reflect on the positive aspects of your life and the things you're grateful for. By acknowledging and appreciating these blessings, you cultivate a deeper sense of contentment and mindfulness.

5. Be conscious of technology use

   In our hyper-connected world, we often find ourselves glued to screens, scrolling through endless streams of information. Practicing mindfulness with technology means using your devices intentionally. Set aside time for screen-free moments each day to be fully present with yourself and those around you.

6. Use mindfulness apps

   If you're new to mindfulness or need guidance, there are various apps available that offer guided meditation sessions, mindfulness exercises, and tools to track your progress. These apps can provide structure and support to your mindfulness journey.

7. Self-compassion is essential for mindfulness

   It's essential to approach your mindfulness practice with self-compassion. Be patient with yourself, and don't expect perfection. Mindfulness isn't about eliminating thoughts or emotions; it's about acknowledging them without judgment. Remember that it's okay to have moments of distraction or frustration; it's all part of the process.

8. Explore mindfulness retreats

   For those seeking a deeper immersion in mindfulness, consider attending a mindfulness retreat. These retreats offer an opportunity to disconnect from the distractions of daily life and immerse yourself in a dedicated period of mindfulness practice, often in a serene and contemplative environment.

9. Remember mindfulness tools in challenging times

   During difficult or stressful periods in your life, mindfulness can be an anchor of stability. It helps you manage emotional turmoil, reduce anxiety, and make more thoughtful decisions. By staying present during challenges, you can navigate them with greater resilience.

10. Enjoy the ripple effect of mindfulness

    As you continue your mindfulness journey, you'll likely notice its ripple effect on various aspects of your life. By becoming more present and self-aware, you'll be better equipped to make conscious choices that align with your values and goals. This, in turn, can lead to increased life satisfaction and personal growth.

Key Takeaways about mindfulness

In a world filled with distractions and constant noise, mindfulness offers a refuge – a sanctuary where you can find peace, clarity, and purpose. It's a practice that's accessible to all, requiring nothing more than your attention and intention. 

Here are some key takeaways to remember about mindfulness:

• Mindfulness is a present-centered practice: It's about focusing on the here and now, letting go of the past and future.
• Mindfulness is accessible: You don't need special equipment or circumstances to start practicing mindfulness.
• Benefits abound: The advantages of mindfulness extend to mental, emotional, and physical well-being.
• It's a journey, not a destination: Mindfulness is an ongoing practice, and the more you engage with it, the more you'll benefit.
• Small steps make a big difference: You can start with short, simple practices and gradually expand your mindfulness journey.

Embracing mindfulness one moment at a time

Attempting to practice mindful meditation — whether for a minute or several — can lead to a tornado of thoughts swirling in your brain. Suddenly, you may start wondering if you’ve fed the cat, what’s for dinner, the best couch for your living room, or if you need to do a grocery run. 

It’s tough to silence your brain. But that’s also the point behind this practice. 

Meditation is about being patient and disciplined. It requires you to sit with your thoughts and emotions, notice them, and let them go.

Mindfulness is a type of self-care you can practice every day. But what is mindfulness, really? Discover how this ancient practice works, along with the many benefits it delivers.