Understanding Mindful Wellbeing

“So,” you might wonder, “what exactly is this concept of ‘mindful wellbeing’?”

“I’m delighted you asked!” I would respond.

If you’ve perused any of my Zenblog entries, you might have a glimpse into the realm of mindful wellbeing. However, this could be your first encounter with mindfulness, or perhaps your second or third, but for some reason, the previous insights didn’t resonate (no offense meant). Not to worry; even the Buddha recognized that comprehending a message often requires numerous repetitions before it truly sinks in.

Curious about how many times I had to absorb the notion of mindfulness before I began to grasp its lessons? You can find a summary of my journey with mindfulness at the end of this article.

For now, let’s acknowledge that, similar to all forms of learning, the more we engage with and practice mindfulness, the deeper our understanding becomes.

Learning is a lifelong journey.

In the context of mindfulness, some believe it may extend beyond just one lifetime.

So, let me present...

Mindfulness in a Nutshell

> “Mindfulness is a way of paying attention, on purpose and non-judgmentally, to what goes on in the present moment in your body, mind and the world around you.” — Dr. Jon Kabat-Zinn

Mindfulness is deeply rooted in a rich tapestry of philosophical and religious contemplative traditions, which continue to influence mindful wellbeing today. For those interested, I plan to explore this historical context in a future post.

However, for our current focus, the contemporary practice of mindfulness began with the Mindfulness-Based Stress Reduction (MBSR) Clinic, which Dr. Jon Kabat-Zinn established in 1979 at the University of Massachusetts Medical School.

In that year, Dr. Kabat-Zinn adapted his passion for Buddhist mindfulness to the medical framework of the pain clinic at the UMass Medical Center. In doing so, he merged the scientific rigor of a university hospital with ancient, esoteric practices.

Instead of concentrating solely on acute medical diagnoses, Dr. Kabat-Zinn adopted a holistic treatment approach.

In alignment with the “tough love” philosophy of the 70s and 80s, the clinic's practice encouraged patients to confront their pain, thereby reclaiming agency over how that pain affected their lives.

The guiding principle of the pain management clinic became:

> “As long as you’re still breathing, there’s more right with you than wrong with you.”

The doctor and his patients discovered that both the mind and where we direct our attention significantly influence pain management.

Meditation helped patients develop a safer awareness of the connection between their pain and their bodies. This awareness enabled them to take control of their responses rather than merely reacting to pain.

In modern terms, mindful meditation empowered patients to navigate the effects of pain in their lives.

Dr. Kabat-Zinn articulates the foundations of MBSR in his 1990 book, Full Catastrophe Living. This work not only introduces mindfulness techniques to a broader audience but also features various case studies and scientific research highlighting the benefits of mindfulness-based interventions.

Before we proceed, let's unpack the quote that opens this section.

Paying Attention on Purpose

One distinctive aspect of mindfulness, setting it apart from many other contemplative practices, is its focus on meditation. Instead of suppressing thoughts and emotions that arise when we attempt to quiet our minds, mindfulness encourages us to explore those very thoughts and feelings.

Non-Judgmental Awareness

Many of us approach our thoughts and feelings with an inherent negativity bias that, at its worst, can overwhelm our minds. We may feel distressed by thoughts we deem negative or become frustrated when we cannot silence our minds.

In reality, it’s completely natural for our active minds to incessantly chatter, often disregarding our best intentions.

This incessant mental activity is aptly termed “monkey mind.”

Embracing the Present Moment

> “Yesterday is history, tomorrow is a mystery, but today is a gift. That is why it is called the present.” — Master Oogway from Kung Fu Panda

The primary aim of mindfulness is to anchor our attention in the present moment, which the Buddha described as the time it takes for our eyes to adjust to light in a dim room.

In that fleeting moment—similar to Zeno’s Paradox, which suggests an infinite number of moments—resides all objects of awareness, including our thoughts and feelings, bodily sensations, and perceptions of the environment.

Each of these elements can also become subjects for judgment, but as we’ve noted, the essence of mindfulness is merely to observe without evaluating.

Mindfulness seeks not only to help us focus on these thoughts in the moment but also to cultivate new patterns of thought and reactions for the future.

A vital part of this journey is to accept the ordinary rather than yearning for extraordinary transformations in a retreat, ashram, or phone booth.

Only by accepting ourselves as we are can we initiate meaningful change.

As Zen master Suzuki Shunryu aptly put it:

> “You are perfect just as you are. And you could use a little improvement.”

Yes, this is indeed a paradox.

But it leads into aspects of mindfulness that are better suited for future discussions. For now, consider this:

What proved beneficial for pain management also applies to other areas where the mind/body connection is unbalanced, such as coping with “distress” — the negative form of stress (as opposed to “eustress,” the positive form).

Today, mindfulness has permeated the mainstream consciousness of Western culture. A notable offshoot of MBSR is Mindfulness-Based Cognitive Therapy (MBCT). Other practices that have evolved alongside MBSR include the insight or Vipassana mindfulness taught by figures like Tara Brach and Jack Kornfield, the loving-kindness mindfulness of Sharon Salzberg, and the contextual mindfulness of Fleet Maull in correctional settings. Mindfulness has also been integrated into ADHD treatment, public schools through initiatives like Mindful Schools (which I have trained with), police and first responders, the military, corporations—this list of impacted communities is extensive.

The recent PBS documentary The Mindfulness Movement is filled with real-life stories that further illustrate its impact.

Personal Experience

> “You can’t stop the waves, but you can learn to surf.” — Jon Kabat-Zinn

I stumbled upon mindfulness a couple of decades ago amid a growing interest in meditation and Buddhist philosophy and psychology.

My fascination stemmed from two core sources:

1. A lifelong curiosity about the wonders and mysteries of life and the universe.
2. A desire to replace the supportive community I inadvertently left behind when my “three-year overseas adventure” in Japan extended into a fourth, fifth year, and transformed into a new, open-ended adventure.

I thoroughly enjoyed my expat life in Tokyo.

However, the stresses of navigating the world’s largest megacity (with a 1.5-hour commute each way!) and the demands of a teaching job sometimes overwhelmed my introverted nature, leaving me in need of better coping mechanisms.

With nearly three hours of daily commuting time, I turned to audiobooks and podcasts to utilize this downtime effectively.

Driven by a catlike curiosity, I began exploring meditation and mindfulness resources online.

That’s when I discovered the Zencast podcast series, primarily hosted by Gil Fronsdal at the Insight Meditation Center.

Soon after, I immersed myself in Jack Kornfield’s works, as well as those of Dr. Jon Kabat-Zinn.

These mentors continue to enrich my daily commutes through Tokyo. They have profoundly influenced my personal practice and inspired me to become a mindfulness instructor, both in the educational environment where I work and here on Medium.

Thanks to their guidance, I enrolled in Mindful Schools to train as a mindfulness teacher.

Moreover, during a significant personal crisis that required medical intervention, mindfulness practice expedited my recovery and reduced my need for medication.

> “Focusing your mind on an imagined future where you’re someone different makes your now-self inevitably ‘less-than’.” — Jocelyn K Glei, host of the Hurry Slowly podcast.

Step by step, hour by hour, moment by moment, through study and practice, I began to live more in the present rather than in the past or future.

One of the greatest gifts of mindfulness has been the added perspective it offers, enabling me to view my thoughts and feelings from multiple angles, which alters how I interpret them.

For instance, from one perspective, a mountain could be seen as an obstacle to progress and development. Yet, if you’re a mountain trekker like I am, that very mountain represents a personal challenge. From another angle, the “obstacle” transforms into a subject for landscape photography—or meditation.

Similarly, thoughts and emotions resonate differently based on perspective. From one viewpoint, commonly held by many students at the elite school where I teach, a “mistake” signifies a lost opportunity for a fulfilling life. This mindset is prevalent in our contemporary world.

Conversely, from another perspective, what we initially perceive as a “mistake” might simply be a stepping stone toward new goals or the gateway to an entirely different way of living.

> “There’s a quiet power in forgiving our flaws, missteps, and perceived shortcomings. Often when we accept ourselves, we’re more likely to get the best from ourselves, because we’re better placed to look at what we need to thrive, rather than change.” — Madeleine Dore, author of “I Didn’t Do the Thing Today: Letting Go of Productivity Guilt.”

For me, mindfulness only entered my awareness in the latter half of my life. Yet, it arrived precisely when I needed it, as it truly saved my life.

While I hope it’s not necessary, it may do the same for you.