tip 41 from my book, I’m Full: be mindful

“The best way to capture moments is to pay attention. This is how we cultivate mindfulness.”   

  Jon Kabat-Zinn, professor, writer, mindfulness expert 

According to the Oxford Dictionary, mindfulness means the quality or state of being conscious or aware of something, and the mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations. This is used as a therapeutic technique. In short, mindfulness is paying attention to the present.

We can apply mindfulness to many of our daily activities. When used with eating or walking or meditation, it simply means paying attention while doing the activity. In this fast-paced, digital world, we have more distractions than ever. Paying attention seems more difficult. But this is precisely the reason we need to be mindful. As author Anne Lamott writes, “Almost everything will work again if you unplug it for a few minutes, including you.” Unfortunately, our culture seems to prize multi-tasking to get as much done in as little time as possible. But this has taken a toll on health. A search on Pubmed.gov, the database of the National Institutes of Health’s Library of Medicine, reveals over 20,000 citations for journal articles on mindfulness.  

Some benefits of mindfulness include: 

1.     Improving the quality of life and decreasing mental health symptoms for people with chronic illnesses, such as depression, high blood pressure, diabetes, and heart disease. 

2.     Supports a health immune system. 

3.     Helping people manage stress. 

4.     Improving concentration. 

5.     Lengthening lives by reducing cell damage. 

6.     Improving healthy eating habits. 

Remember, mindful eating includes choosing foods with intention, while also paying attention while eating.  

A great graphic image I have used in many presentations includes a person looking out over a beautiful view with their dog by their side. The person has a thought bubble over their head filled with all the worries of their past, present, and future. The caption for this image is “Mind Full.” Beside that image is the same person with a thought bubble overhead with just him and the dog and the view. And the caption for this image is “Mindful.” 

We truly can be physically present, but mentally all over the place and not really paying attention to the present moment. In order to slow down and appreciate life, one must first notice the roses along the way. Too many times, our minds are wandering and oblivious to the beauty that surrounds us. Mindfulness helps change that by bringing us into the present moment.  

I have heard it said that yesterday is history, tomorrow is a mystery, and today is a gift of God, which is why we call it the present. Attributed to Bill Keane, the cartoonist of Family Circus fame, it reminds us to be mindful.  

In the upcoming tips, I will review various skills to help you improve your mindfulness. These skills will help you better manage stress and lead to improved health.