Mindfulness: Expanding circles of meaning
People mean a wide variety of things with the word “mindfulness”. Originally coined in 1881 as an English translation of “sati” (heightened present-moment awareness), the term has become so ubiquitous today that its meaning has been diversified and diluted, often causing confusion and backlash.
As defined by Jon Kabat-Zinn, the premier pioneer of secular mindfulness, “mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.” As objects of awareness, we can observe inner and outer phenomena via the body, thoughts, feelings and senses.
The Oxford dictionary distinguishes between the “everyday” use of the word and the more specific term:
- the quality or state of being conscious or aware of something, (e.g. “their mindfulness of the wider cinematic tradition”
- a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations.
In common usage, “mindfulness” is used both for the mental state and the mind-training practices that set the conditions for it to arise. More specifically, mindfulness is often shorthand for “mindfulness meditation”, a specific subset of meditation practices widely used and researched.
Some people, however, also use “mindfulness” more liberally to denote a wide variety of mind/body training or even “wellness” activities.
It may thus be helpful to take a more nuanced look and peel back the layers of meaning.
Expanding circles of meaning
When defining mindfulness, we can think of outwardly radiating circles representing the range of narrower to broader definitions.
Awakeness
The most narrow definition of mindfulness is the state of being that arises from meditation — a pure broad awareness of how things are. Here. Now.
This state — called “sati” in the ancient Indian texts about mindfulness practice — has no thinking, no judging, no doing. Teacher Gil Fronsdal emphasizes that “sati” is a noun: “nothing you can do, rather something you allow”.
This mind state is the origin and heart of the term “mindfulness”.
Examples: None. Or just one, which can only be experienced.
Meditation
The next outward circle in the meaning of “mindfulness” are the meditation practices that calm and focus the mind — setting the conditions for the state of “sati” to arise. In popular usage “mindfulness” often means “mindfulness meditation”.
Meditation trains focused attention, broad awareness and insight to things as they are. Mindfulness can be established in four ways, generally in this order: mindfulness of the body, mindfulness of feelings, mindfulness of the mind and mindfulness of the “objects of mind” or consciousness itself.
Examples:
- Breath meditation
- Mindfulness meditation, also sometimes called “Insight meditation”
- Body scan meditation
- Walking meditation
Contemplation
In the two inner circles we aim to “turn off” thinking and simply observe. This third layer of mindfulness — loosely labeled “contemplation” — utilizes our conscious mind to tap into the power of our subconscious. We leverage the thinking mind actively to reflect or passively to strengthen helpful seeds of mind. Contemplation can build self-knowledge. It can create resonance in our hearts, clarity in our minds and strength in our motivations.
Examples:
- Contemplation meditations
- Kindness meditation (metta)
- Journaling
- Gatha practice
Conscious action
Acting in a state of heightened awareness fosters acting appropriately, ethically, generously, kindly and clearly. By slowing down we can insert conscious choice-making between impulses and actions. By training the mind we can mold helpful habits. Mindful action both sets the conditions for and is trained by the practices above.
Examples:
- Deep listening
- Non-violent communication
- Everyday mindfulness (of washing the dishes, opening the door)
- Mindful jogging (or a silent walk in the woods)
These four widening circles might help us to clarify what we mean by “mindfulness” in a way that avoids intellectual debates about the “true” meaning. We can honor the core meaning and hold in check the tendency to inflate its meaning so much that it means nothing — while still recognizing that a broader meaning can support a more conscious engagement with work and life.
At the same time, this model also calls out that meditation is central to mindfulness — as defined and taught by the vast majority of respected mindfulness teachers.
What do you think? Does this mental model resonate? What helps you resolve the seeming contradictions in contemporary discussions of mindfulness? Curious to hear!
(I will likely read and respond faster on LinkedIn than here.)
