Career Development and Wellness

Contributing Author: Mary E. Vandenack, Vandenack Weaver LLC, 17007 Marcy Street, #3, Omaha, NE 68118.

Modern Mindfulness: Being Mindful Doesn’t Mean I Am Always Zen

I have seen varying definitions of “mindfulness” from one of my favorite mindfulness teachers, Jon Kabat-Zinn. One I saw recently is as follows: “Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally in the service of self-understanding and wisdom.” Some authors on the subject refer to mindfulness as “being fully aware in the present moment with nonjudgmental acceptance.”

For a long time, I was viewing mindfulness under the latter definition. I struggled with the concept of “nonjudgmental acceptance” being included as part of the meaning of mindfulness. I would take deep breaths and focus on my breath but find myself still angry at the death of a friend or an injustice that I had witnessed and been able to do nothing about.

Ultimately, I concluded in favor of dropping any reference to nonjudgmental acceptance in the way I thought about mindfulness and instead decided to focus on being fully present in the current moment and paying attention, even if being fully present might mean realizing that I am deeply upset about the loss of a loved one or the diagnosis of a frightening disease. Early on in my practice, I would conclude that I was failing at mindfulness because I could not instantly accept whatever was going on in my life by focusing on my breath and the present moment. Mindfulness may help us ultimately to achieve acceptance but the focus of mindfulness is really about being fully present in the current moment.

There are many ways to practice mindfulness. Doing so does not require a mat or a meditation chair (although these work well for some). I spend so much time sitting while I am working that I prefer mindfulness practices that involve movement. I often take mindfulness breaks during the day. I might leave my desk, walk around the building, and notice what plants are blooming, where animals have burrowed, or even the trash someone dropped in the parking lot. I just notice by paying attention to my surroundings exactly as they are at that moment. I will stop, take a deep breath, and comment to myself on what I am aware of. I also take many brief mindfulness breaks during the day. I just stop and notice how I am feeling and seek to send breath to any areas of my body that are holding tension. I have turned lines at the grocery store or multiple red lights in traffic into opportunities to practice mindfulness.

Currently, many great apps can be used to assist mindfulness practices. One of my current favorites is Headspace. I also love some of the apps available with virtual reality devices.

Technology can be a mindfulness challenge, but I do not advocate for the concept of “digital detox” as being a necessary component of mindfulness practice. I do think turning off all devices now and then is a good thing. I very much support turning off devices when you are at dinner with a loved one or friend so that you can be fully present. On the other hand, I avoid blaming digital devices for a lack of mindfulness and avoid any belief that simply turning them off for an hour will result in a mentally peaceful state. I am just as capable of checking out of the present without being on a device as I am when I have a device.

It is likely not uncommon for you to have a scenario on a busy Monday morning at the office where the landline phone on your desk rings (or the VOIP). Your cell phone rings at the same time eight texts pop in. You get numerous notifications on your phone and your desktop computer. Emails are popping in at a mad pace. You decide to walk down the hall to catch your breath and someone asks, “Did you get my email”?

On a Monday morning at the office, you are not in a position to shut off all your devices. Instead, practice body awareness and notice where you are. Take a deep breath. Simply note all the forms of communication. Consciously press your foot into the floor. Breathe again. Notice your breath. Notice the devices. It’s okay.

As often as possible, breathe. . . and notice your breath. Practice that anytime. Breathe. Notice. Breathe again. Notice again.

It really doesn’t matter if your phone rings.