What is mindfulness? The Science and Practice of Present-Moment Awareness

Introduction

Mindfulness has become a buzzword in wellness and healthcare, but what does it really mean?

Man Being Mindful

A story from the book 'The Three Pillars of Zen' illustrates the essence of mindfulness. Philip Kapleau, an American Buddhist, recounted an encounter between Zen Master Ikkyu and a seeker of wisdom:

One day a man of the people said to Zen Master Ikkyu: 'Master, will you please write for me some maxims of the highest wisdom?'

Ikkyu immediately took his brush and wrote the word 'Attention.'

'Is that all?' asked the man. 'Will you not add something more?'

Ikkyu then wrote twice running: 'Attention. Attention.'

'Well,' remarked the man rather irritably, 'I really don't see much depth or subtlety in what you have just written.'

Then Ikkyu wrote the same word three times running: 'Attention. Attention. Attention.'

Half-angered, the man demanded: 'What does that word "attention" mean anyway?'

And Ikkyu answered gently: 'Attention means attention.'

Definition

At its core, mindfulness is "the awareness that arises from paying attention in a particular way: on purpose, in the present moment, and non-judgmentally"—a definition coined by Professor Jon Kabat-Zinn, the pioneer of Mindfulness-Based Stress Reduction (MBSR).

Let’s break this definition down:

🔹 Paying attention in a particular way – There are a variety of mindfulness techniques one can employ to direct one's awareness, but there is a particular technique involved in each. Even open awareness approaches require some learning initially.

People often say things like 'my mindfulness is walking in the countryside'. Whilst it is certainly possible to be mindful whilst walking in the countryside, walking in the countryside does not necessarily constitute a mindful activity. A particular paying of attention is required.

🔹 On purpose – Mindfulness is an intentional act, not something that happens by chance. You choose to be present and aware rather than operating on autopilot. This helps shift from habitual reactivity to conscious responsiveness. One of the most surprising things one learns when one begins practicing mindfulness, is just how much time is spent on auto pilot.

🔹 In the present moment – Our minds often dwell on past regrets or future worries, but mindfulness anchors us in the now. Unfortunately, many unpleasant emotions commonly arise when thinking about the future (anxiety, stress and doubt) and the past (regret, grief and embarrassment).

The present moment is all that any of us can ever truly experience; fortuitously, it commonly lacks many of the troubles we experience when simulating the past and the future.

🔹 Non-judgmentally – This is a crucial facet of mindfulness. We are evolutionarily wired to move toward things we judge as pleasant and push away things we judge as unpleasant. One problem with this wiring is it causes craving for pleasant stimuli and aversion of unpleasant stimuli. Craving and aversion are two sides of the same coin - they both cause suffering.

The other issue with this wiring is it distorts reality, resulting in perception through the lens of good, bad or indifferent judgements. Rather than seeing things are they are, we see our likes and dislikes.

Mental composure despite adversity is a trainable skill. It is possible to recondition the mind to observe without reaction, minimising craving and aversion, allowing you to flow through your day more easily.

Conclusion

Mindfulness is more than relaxation—it’s a scientifically supported method for retraining the brain, reducing suffering, and improving wellbeing. Whether you’re a healthcare professional, a persistent pain sufferer, or someone looking to reduce stress, mindfulness offers a practical, evidence-based approach that is free and accessible to all.

References

[1] The three pillars of Zen / [compiled and edited by]     Philip Kapleau.     p. cm.     Includes translations from Zen masters.   1. Zen Buddhism. I. Kapleau, Philip, 1912– BQ9265.4T48 294.3′927—dc19 0-385-26093-8 eBook ISBN: 978-0-307-76357-0

Available at: The Three Pillars of Zen

[2] Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: past, present, and future. Clinical psychology Science and practice, 10(2), 144-156.