Through the regular practice of meditation — insight, vipassana or mindfulness — we cultivate the ability to stay present with whatever is going on in our experience. It is not an escape from the difficulties of daily life. It is practice in skillfully relating to whatever arises in our experience with more compassion, spaciousness, awareness and kindness.
Next week I will be sharing effective concentration practices to cultivate mindfulness. But for now, let’s look at what mindfulness is, and what it is not.
Mindfulness is being in the moment, noticing what is present, using all our senses. It’s also noticing any desire for things to be different or to get more of whatever we are experiencing. When thoughts and emotions rustle through, as they will, we notice them without getting lost in them. If we discover we have been lost in thought, we gently return our attention to the breath.
With mindfulness when we notice a recurring pattern of thought, we can pose a question — Is this true? for example — and then be fully present for the answer when it comes.
Mindfulness is not viewing things from a lofty remote location as an observer, separate from life. It is instead continuously cultivating boundless awareness, holding all that arises in our experience with great compassion, being fully present in this body-mind, grateful for the opportunity to be alive in this form.
With mindfulness we don’t make anything ‘other’ or ‘enemy’ So we are not pushing away, blaming or punishing any aspect of self, or making anyone person or situation a scapegoat for the challenges we are facing in this moment. What presents itself as either/or can be investigated more closely to reveal it’s both/and nature. With mindfulness we open again and again to these kinds of possibilities. We discover the most skillful way to deal with antagonism is to engulf it in the power of infinite loving-kindness. When we slip into the pattern of other-making, we feel stuck in the sludge of fear that drags us down and causes us to be blind to the true nature of life.
We see how in every moment we are given the option to make skillful choices, by staying present, anchoring our awareness in physical sensation. We are powerful beyond measure when we are living mindfully. We can be responsive rather than reactive. We can dance with all that arises rather than let it keep us on the sidelines or engaged in a battle. We see that every moment is a pivotal point of power, where we can act on our truest intention with wise effort, or we can go mindless and fall into habitual behavior, driven by fear.
Mindfulness is not something we have to struggle for or chase after. It arises of its own accord through dedicated meditation practice that is rooted in wise intention and wise effort.
As we cultivate mindfulness in our sitting practice and in our daily lives, we feel some release of fear-based tension. Or at least we notice the presence of tension, which is an excellent place to start.
With mindfulness life doesn’t get ‘perfect’. But difficulties become more permeable, and we see bridges and networks revealed where we thought there were only walls.
With mindfulness thoughts have enough space to not be constantly in conflict. And there’s room for the ‘I don’t know’ mind to hold all life with reverence and awe.
With mindfulness we can appreciate this gift of life, in whatever form it has taken, through whatever experiences we find ourselves in. The comparing mind is seen as just a fear-based pattern that softens and dissolves as we continue to practice.
Mindfulness also softens and releases the ‘if only’ mindset that had us trapped in the belief that causes and conditions are the source of our happiness, when in fact joy arises simply out of being present, aware and compassionate with ourselves and all beings.
Mindfulness is quite a life-enriching benefit to come out of spending minutes a day in meditation practice! It costs nothing. And the list of health benefits is long and scientifically proven.
As you practice, let go of expectations, but note growing awareness, growing compassion and growing sense of aliveness.
As with the other aspects of the Buddha’s Noble Eightfold Path, I have given a number of dharma talks over the years, and you can check out their companion posts for further understanding. https://stephanienoble.com/?s=right+mindfulness and