Section Articles and News

From Mindfulness to “Findfulness”: Finding Purpose

By: Gisela M. Munoz1

I. Introduction

Do you feel unsatisfied with the practice of law? Do you feel unfulfilled either in your job or more generally? Maybe you feel like you’ve been looking for something, but you haven’t quite been able to put your finger on it. If any of this sounds familiar, then you may want to try some mindfulness to see if it can get you to some “findfulness.”

Mindfulness, if you’re not familiar with it, is a well-established practice that I will describe below. “Findfulness” is a term I’ve coined, by which I mean a state of mind in which you may be able more easily to find certain answers that are otherwise concealed from your view.

For example, you may find that you really are unsatisfied with the practice of law altogether, or you may discover that you are merely unsatisfied with the particular type of law you are practicing right now or with the particular position/job you are in right now… or perhaps you will find that you are unsatisfied with something else altogether that has somehow become associated with your job (e.g., somebody with whom you interact in your work). If you feel unfulfilled, you may find that you need more of a sense of purpose within your job or elsewhere in your life. Alternatively, mindfulness may disclose that it does not make a difference whether you find something that brings more meaning into your life within your job or outside your job; it’s finding meaning somewhere – anywhere – that matters. In each case, that first step of identification may be the final destination, or it may then lead you to the discovery of the next step in your journey.

II. Mindfulness and Its Effects

As I have often said in my articles and presentations, mindfulness is not meant to achieve any particular goal, even though it turns out that mindfulness can be a helpful tool. So, what is mindfulness? Mindfulness is “paying attention in a particular way: on purpose, in the present moment and non-judgmentally.”2 My suggestion regarding the “non-judgmental” aspect of the definition is to suspend judgment both internally, as to oneself, and externally, as to others and the world around us. In the Mindfulness Based Stress Reduction Program developed initially by Jon Kabat-Zinn, curiosity is another key component as to how to approach the way we pay attention. Further, another definition of mindfulness that has been proposed by mindfulness researchers is “the self-regulation of attention with an attitude of curiosity, openness, and acceptance.”3

Despite the fact that mindfulness is its own end-goal, in this article, I am going to promote the use of mindfulness exercises not just for the purpose of practicing mindfulness, in and of itself, but also for its secondary effects. That said, it is important to recognize that mindfulness is not supposed to be practiced to achieve other purposes, in part because that may be counterproductive. One way in which mindfulness produces positive side effects is by keeping us in the present moment. However, if we are engaging in mindfulness with the aim of attaining those other side effects or objectives, then we are likely no longer focused on the present moment, but rather on the future, since contemplation of goals is inherently future-facing. Nonetheless, if we engage in mindfulness exercises without thinking about these secondary intentions – simply with the intention to undertake the mindfulness practice at hand – then it can have the beneficial impacts that we are seeking.

Certain mindfulness exercises can help us get a grasp on what exactly we are feeling and what exactly is important to us. This is, in part, due to the exercises focusing our attention on the present moment, without distraction. Mindfulness can also help us shift our perspective in at least two ways: (1) by changing our view of things, once we are able to move our thought processes away from certain automatic knee-jerk reactions, and (2) by increasing our awareness of alternatives (i.e., possibilities) that might otherwise have been hidden from us. Both of these paradigm shifts are largely influenced by the parts of mindfulness practice that suspend judgment and encourage curiosity, allowing for open-mindedness, although paying attention on purpose/with intention to the present moment plays a part, as well, as we will see below with the creation of space between stimulus and response.

Humans have survived by having our brains develop biases that allow us to make quick judgments, such as deciding whether to hide or to run depending on the color of the blur of fur seen out of the corner of our eye out in the wild, where the color of the fur could be determinative of whether the passing animal was a predator or prey. However, those biases or shortcuts permeate our thinking even when we are not out in the wild. Although they are helpful in saving time and clutter in our brains, these shortcuts are not always correct. Our brain acts automatically making an unconscious judgment, without input from the executive centers of the brain, such as the pre-frontal cortex, where decision-making and assessments or judgments should be made. Studies of those who practice mindfulness have shown that mindfulness (a) can change the way different areas of the brain communicate with each other, increasing the engagement of the pre-frontal cortex, and (b) can have an array of neurological benefits, including in making assessments and decisions.4

In addition, and importantly, mindfulness meditation helps the practitioner create a space between stimulus and response. Rather than an immediate knee-jerk reaction, the mindfulness practitioner learns to make her brain pause before responding (not reacting), due to the mindfulness exercises having helped her focus her attention purposefully, with an open mind, on the present moment, without jumping to a conclusion and to the next moment. This has been studied particularly in regards to its beneficial impact on stress management, but it also allows for paradigm shifts and the discovery of alternatives that were previously hidden. For example, certain new demands at work may cause a stressful situation for someone, because the knee-jerk reaction is to perceive the new demands as a threat. However, mindfulness can cause a shift, focusing attention on the resources available to you, which can turn that new demand into a challenge that you meet with those resources, rather than a threat.5

III. From Mindfulness to “Findfulness”

If you would like to try mindfulness for yourself, I encourage you to find a mindfulness class or coach near you. In the meantime, however, here is a simple mindfulness exercise that may get you from mindfulness to “findfulness.” Of course, please take into account any physical limitation that may affect you and adjust the exercise to accommodate that.

~ Pick a time when you have 15 minutes and select a quiet spot.

~ Collect a pen and a notepad (if you are asking “can I use a computer,” the answer is: it is preferable to avoid electronics and reduce screentime).

~ Sit in an upright position that feels stable.

~ Allow your gaze to relax so that you are not trying to look at anything.

~ Notice the sensations of where your body connects with the chair, the floor, etc. If you detect physical tension somewhere in your body, notice that and perhaps try to release the tension so you feel comfortable.

~ Then proceed to ask yourself the following questions and write down the answers that come to mind first.

~ Remember to continue noticing the sensations in your body as you write down the answers that come to you and you consider them.

~ When you think of doing that “Something” that you write down in response to item 2(a) below, how does that feel to you – are you still comfortable and relaxed without tension? Are you looking forward to it?

1(a)~What am I grateful for?

Don’t limit yourself; this can be as simple as being grateful that someone held the door open for you, or you might be grateful for your litigation work or for your transactional work or for your pro bono work.

1(b)~Why?

In the examples above, identify why you are appreciative that someone held the door open for you – maybe because you otherwise would have dropped your papers, or perhaps it was something deeper: maybe that person made you feel seen. In the above cases of the types of work, identify why you are grateful for the types of work mentioned above, and, again, it can be for a simple reason or a complex reason. For example, you might be grateful for your litigation work simply because it allows you to get out of the office when you leave for depositions and trial, or the reason may be more complex: such as because it allows you to research a variety of matters and learn new things.

2(a)~What can I do?

Again, don’t limit yourself. Maybe you will think of doing a small act of kindness for a co-worker, which may help you find more fulfillment in your job, even if it is unrelated substantively to the work you are doing. Alternatively, you may decide to take on a pro bono matter, which may help you find more meaning in your substantive work and/or generally.

In another vein, you could take this question in another direction, and consider items more directly related to your job, such as considering things like finding ways to have more client contact or to do less research. Perhaps research is torturous for you, but exciting for another attorney, while client contact might be motivating for you, but agonizing for another attorney.

2(b)~If you found “Something” that feels comfortable and that you are even looking forward to doing, then set an intention to do that “Something.” In fact, write down that you will do it!

3~What does this tell me about my current situation?

Ask yourself this open-ended question, and ask it with curiosity, open-mindedness, and without being judgmental of anything or anyone --- including of yourself.

Examine what you are grateful for and/or what you have set as an intention to do. Does either of those inform you in any way as to how you are feeling regarding your dissatisfaction with the practice of law or your job, or your search for more meaning or purpose, etc.? Remember to suspend judgment. So, if this doesn’t bring you any insight, that’s ok; don’t berate yourself.

4~Finally, again with curiosity, openness, and non-judgmentally, ask the following additional questions to test whether there is bias at work in your conclusions above or whether additional paradigm shifts may still be possible, thereby revealing other possibilities: “As I reflect upon this decision or opinion, am I accounting for what I don’t know? Is there a story I’m trying to create to make this decision or belief feel right and true? If I move beyond my surface ideas and biases and through to what I most deeply know to be true, what do I realize?”6

IV. Conclusion

Now, if you are only interested in practicing mindfulness, without regard to secondary impacts, you could have stopped at question 1(a) or 1(b), and you would have engaged in a mindfulness exercise that is typically known as a gratitude practice. If you were satisfied with that practice, then stop there and practice that exercise periodically: from once a week to once a day, or anywhere in between or beyond that.

However, if you’d like to get from mindfulness to “findfulness,” to try to figure out if you need a change of profession or job, or if you can attain fulfillment in the practice of law or in your job or life with just a small tweak - or maybe find out that you are the one to change the profession, itself(!) - or if you just want to try to focus your thoughts a bit to see if you can identify that certain something you feel like you’ve been missing, then practice the entire exercise a few times and find out what mindfulness may help you discover.

Endnotes

1. Associate Counsel, Florida & Mid-Atlantic Region, D. R. Horton, Inc. The views expressed in this article are solely the views of the author, not of the author’s employer or any organization with which the author is affiliated. This article is for educational purposes only and does not contain legal advice or therapeutic advice.

2. Mary Elizabeth Williams, “Why Every Mind Needs Mindfulness,” Time Magazine Special Edition: Mindfulness, The New Science of Health and Happiness 10 (2016) (quoting University of Massachusetts mindfulness pioneer, Jon Kabat-Zinn).

3. Ryan M. Niemiec, “3 Definitions of Mindfulness That Might Surprise You,” Psychology Today (November 1, 2017), available at 3 Definitions of Mindfulness That Might Surprise You | Psychology Today.

4. See Gisela M. Munoz, “Mindfulness: Lightening the Lawyer’s Load and Helping the Lawyer Lead during Trying Times,” at 6, The ACREL Papers (American College of Real Estate Lawyers (Fall 2020)); Matthew Hutson, “Biases Aren’t Forever,” Scientific American 12 (April 2019); Leslie A. Loubier and Gisela M. Munoz, “Mindfulness: Tapping Into Its Power To Achieve Professional and Personal Success and Wellness,” The Abstract 33 (American College of Mortgage Attorneys (Spring 2017) (including citation of Sharon Begley, “Beware Your Biased Brain,” mindful: taking time for what matters 25 (October 2016)); Tom Ireland, “What Does Mindfulness Meditation Do To Your Brain?,” Scientific American (June 12, 2014), available at https://blogs.scientificamerican.com/ guest-blog/what-does-mindfulness-meditation-do-to-your-brain/; Scott Rogers, The Six Minute Solution: A Mindfulness Primer For Lawyers 21 (2009).

5. See Kelly McGonigal, “Embrace the Pressure,” Time Magazine Special Edition The Science of Stress 57 (display until December 13, 2019).

6. Kelly Boys, “Check Your Blind Spot,” Mindful Magazine 76 (October 2018).

SUMMER 2022 eReport