FCS2335

Mindfulness: An Introduction1
Parth Naik, Victor Harris, and Larry Forthun2

Take a minute to stop everything you are doing and focus

on your breath. Can you still your mind?

Sounds simple, right? Chances are if you are like most

Americans you found it challenging to calm your mind
for more than a few seconds. However, research suggests
this skill may be vital to deal with one of the biggest public
health issues facing America today: stress. So how can you
learn to be calmer, more centered, and less stressed? In
recent years, psychologists and physicians have turned to a
practice called mindfulness with promising results.

What is mindfulness?
“Mindfulness means paying attention in a particular way; on Figure 1.
Credits: Rupert King (Digital Vision)
purpose, in the present moment, and nonjudgmentally.” –Dr.
Jon Kabat-Zinn (1991) Mindful awareness has three key features:

Mindfulness is best thought of as a way of being rather • Purpose—Mindfulness involves intentionally and
than an activity in and of itself. Almost any activity can be purposefully directing your attention rather than letting
carried out with mindful awareness. Originally associated it wander.
with Buddhist psychology, the term “mindfulness” comes
• Presence—Mindfulness involves being fully engaged
from the Sanskrit word “Smŗti,” which literally translates
with and attentive to the present moment. Thoughts about
to “that which is remembered” (Williams, Leumann, and
the past and future that arise are recognized simply as
Cappeller 2004). From this, we can understand mindfulness
thoughts occurring in the present.
as remembering to pay attention to our present moment
experience (Shapiro and Carlson 2009; Black 2011). • Acceptance—Mindfulness involves being nonjudgmental
toward whatever arises in the moment. This means that
sensations, thoughts, and emotions are not judged as
good or bad, pleasant or unpleasant; they are simply

1. This document is FCS2335, one of a series of the Department of Family, Youth and Community Sciences, UF/IFAS Extension. Original publication date
September 2013. Reviewed November 2019. Visit the EDIS website at https://edis.ifas.ufl.edu for the currently supported version of this publication.

2. Parth Naik, undergraduate student; Victor Harris, assistant professor and Extension specialist; and Larry Forthun, associate professor and Extension
specialist; Department of Family, Youth and Community Sciences; UF/IFAS Extension, Gainesville, FL 32611.

The Institute of Food and Agricultural Sciences (IFAS) is an Equal Opportunity Institution authorized to provide research, educational information and other services
only to individuals and institutions that function with non-discrimination with respect to race, creed, color, religion, age, disability, sex, sexual orientation, marital status,
national origin, political opinions or affiliations. For more information on obtaining other UF/IFAS Extension publications, contact your county’s UF/IFAS Extension office.
U.S. Department of Agriculture, UF/IFAS Extension Service, University of Florida, IFAS, Florida A & M University Cooperative Extension Program, and Boards of County
Commissioners Cooperating. Nick T. Place, dean for UF/IFAS Extension.
 noticed as “happening,” and observed until they eventu- stressed and said or did things we didn’t mean. In these
ally pass. moments, we may have felt we had no control over our
Research into mindfulness and its applications has words or actions—as if we were reacting to situations
increased exponentially over the past two decades. without thinking.
Although originally a Buddhist concept, mindfulness is
If you experience a moment like this, mindfulness can help
now understood to be an inherent quality of consciousness
in several ways. First, being mindful can help you become
that can be measured empirically and scientifically (Kohls,
more aware of your emotions before they escalate and
Sauer, and Walach 2009; Black 2010). It is also understood
control you. Instead of recognizing your anger only after
that mindfulness requires no religious, ethical, spiritual, or
you lash out at someone, you can catch your anger when
ideological commitments to practice (Walach et al. 2007).
it is still mild and take steps to diffuse it. Furthermore,
The scientific interest in mindfulness has been largely mindfulness can help you look at your thoughts and
credited to the work of Dr. Jon Kabat-Zinn, founder of emotions with more objectivity. Instead of letting minor
the University of Massachusetts Medical School Stress events trigger negative thinking, mindfulness lets you take
Reduction Clinic. Kabat-Zinn, an MIT-trained molecular a step back to recognize you are feeling stressed or anxious
biologist, began researching mind-body medicine in the and this anxiety may be influencing your thoughts.
mid-1970s, focusing on the clinical application of mindful-
ness meditation for individuals afflicted with chronic pain
and stress-related illnesses (Kabat-Zinn 2005; Kabat-Zinn
1991). From this research, he developed the Mindfulness-
Based Stress Reduction (MBSR) curriculum, an eight-week
training course that has been successfully used with a wide
audience, from cancer patients to those suffering from
depression to highly stressed business executives (Gross-
man, Niemann, Schmidt, and Walach 2004; Walach et al.
2007).

More than 200 major medical centers across the United

States now implement MBSR, and many adaptations of
mindfulness-based therapies have followed, including
Mindfulness-Based Cognitive Therapy (Teasdale et al.
2000).

Benefits of Mindfulness
Mindfulness is a mind-body practice that has been found to
benefit both psychological and physical health. The primary Figure 2.
psychological change that occurs during mindfulness Credits: iStockphoto
practice is an increased awareness of thoughts, feelings, and
sensations in the present moment. Over time mindfulness So how can mindfulness help you respond to your emotions
practice can help you to become aware of the space between after you have recognized them? Problems with regulating
noticing experiences and reacting to them by letting you emotions fall into two categories, either repression or exces-
slow down and observe the processes of your mind (Black sive reactivity. Instead of ignoring emotions completely or
2010). The ultimate goal of mindfulness practice is for acting on every emotion impulsively, mindfulness provides
you to take advantage of this space so you can make more a third option: “being with” emotions. By holding your
intentional decisions—to wake up from living life on emotions in mindful awareness, you can separate your
autopilot, based on unproductive habits of mind (Black raw emotions and the accompanying sensations from the
2010; Walach et al. 2007). thoughts you have about them. This would be the difference
between thinking about all the reasons you are upset and
It is easy to see how mindfulness could be beneficial in simply recognizing you are upset. Being with your emotions
dealing with stress or other difficult emotions. For example, in this way lets you observe your emotions closely until
we have all been in situations where we became angry or

Mindfulness: An Introduction 2
they naturally pass, and it also lets you intentionally make How can you start practicing
decisions about how to respond to the information your
emotions provide. mindfulness?
“Mindfulness is a habit, it’s something the more one does,
According to the American Psychological Association, the more likely one is to be in that mode with less and less
some empirically supported benefits of mindfulness include effort… it’s a skill that can be learned. It’s accessing something
the following (Davis & Hayes 2011): we already have. Mindfulness isn’t difficult. What’s difficult is
to remember to be Mindful.” –John Teasdale, co-originator
Psychological Benefits of MBCT (Rock 2009)
• Increased awareness of one’s mind
With mindfulness practice, learning how to be mindful is
• Significantly reduced stress, anxiety, and negative only the tip of the iceberg. The bulk of this practice is about
emotions familiarizing yourself with what it feels like to be mindful,
• Increased control over ruminative thinking (a major and getting better at “remembering” to maintain mindful
cause and symptom of depression and anxiety) awareness. This means that almost any activity can be
• Increased mental flexibility and focus turned into a mindfulness practice if it involves the follow-
ing basic components:
• More working memory
• Decreased distracting thoughts 1. Direct involvement of one of your five senses—Focus-
ing on one of your senses grounds you in the present
• Decreased emotional reactivity
moment. It also provides you with the opportunity to
• Increased capacity for intentional, responsive behaviors separate the sensory experience from the thoughts you
• Increased empathy, compassion, and conscientiousness of are having about it.
other’s emotions
2. An “anchor”—The anchor serves as the object of atten-
tion during mindfulness practice. For example, if you are
Physiological Benefits
being mindful of your breath, you should try to maintain
• Enhanced immune system functioning a continual awareness of the physical sensation of your
• Increased brain density and neural integration in areas breath entering and leaving your body. This could mean
responsible for positive emotions, self-regulation, and feeling the air entering and exiting your nostrils, or even
long-term planning the sensation of your lungs expanding and contracting.
• Lowered blood pressure The exact sensation doesn’t matter as long as you can
keep focused on it. Some other common examples of
• Lowered levels of blood cortisol (a major stress hormone) anchors are the sound of a bell, or the taste and texture of
• Greater resistance to stress-related illnesses such as food. The range of possibilities is practically limitless, so
heart disease feel free to experiment.

Spiritual Benefits 3. Returning to the anchor—This is where the power of

mindfulness practice comes from. Chances are you will
• Increased self-insight and self-acceptance
only be able to remain focused on your anchor for a few
• Increased acceptance of others moments before becoming distracted. This is OK and to
• Increased compassion and empathy be expected. When you realize you have lost focus, gently
refocus your attention on the anchor.
• Increased sense of morality, intuition, and courage to
change With time and practice, your mind will begin to settle into
• Increased control over automatic behaviors calmness and you will find yourself able to focus for longer
• Increased self-discipline periods. While at first you may only notice yourself drifting
from your anchor long after you start daydreaming, eventu-
ally you will start to notice distractions (such as thoughts or
sensations) as they arise. Instead of being lured away from
your anchor by these distractions, it will be easier to simply
notice them and let them pass. A helpful metaphor to keep

Mindfulness: An Introduction 3
in mind is that your distractions are like clouds passing in focused, but gently returning your attention to your breath
the sky—notice them without judgment and then let them when you lose focus.
pass without a trace.
Mindful Walking
Experiment with creating your own mindfulness practices 1. Posture—Stand straight and alert, but not rigidly so.
throughout the day. Being mindful of the sensation on Evenly distribute your weight between your feet. You can
the soles of your feet as you walk to your car or the taste relax your arms by your sides or hold them behind your
and texture of your morning coffee can transform routine back if they are distracting. Take a moment to feel the
moments into deeply satisfying practices. However, having weight of your body supported by the ground. Soften and
a ritualized and structured practice can be beneficial. Below drop your gaze slightly if this helps you focus.
are instructions for two common mindfulness practices.
2. Choosing your path—If this is your first time trying
Mindful Breathing (Formal Seated Breath mindful walking, you may feel more comfortable if you
Meditation) choose a short path (no longer than 100 feet) and walk
1. Posture—Assume a comfortable upright but relaxed back and forth on that path. As you become comfortable
sitting posture. There is no requirement to sit on the floor, with the practice, feel free to choose a more elaborate
and sitting in a chair is perfectly acceptable. The key is to path or even try walking mindfully as you go about your
choose a posture that lets you be comfortable and alert. day.
You can choose to keep your eyes open, but if you are
a beginner, it may be easier to keep your eyes closed to 3. Walking—As you take your first steps, focus your atten-
avoid distractions. If you choose to keep your eyes open, tion on the sensation of your weight shifting on the soles
let your gaze rest softly a few feet in front of you on the of your feet. If you are barefoot, try noticing the textures
floor without focusing on a particular object. of the ground. Maintain a steady rhythm as you walk; it
may also be useful to walk a bit slower than you usually
2. Getting grounded—Take a few moments to notice any would.
tension you may be holding in your body. Relax your face
and jaw, and let your shoulders relax. Feel the weight of 4. Staying with the steps—As you fall into rhythm, keep
your body resting on the ground or in your chair. your attention focused on the sensations coming from the
soles of your feet. If you catch yourself drifting off, gently
3. Notice your breath—Once you begin to feel grounded guide your attention back to your feet. Once again, the
in your body, try to notice the sensation of your breath. most important aspect of this practice is not how long
Some sensations you could focus on include the air as it you stay focused, but rather noticing your mind wander-
enters and leaves your nose, the expanding and contract- ing and then refocusing it.
ing of your lungs, or the sound of the air in your throat.
If you have difficulty feeling your breath, it may help to
place one hand on your belly so that you can feel it rising
and falling as you breathe.

4. Staying with your breath—Now that you have settled

your attention on your breath, try to keep your attention
on it as long as you can. Remember to stay relaxed with
both your posture and attention. If you feel yourself
becoming rigid or dozing off, feel free to reset your
posture and release any tension you feel.

If you notice that your attention has drifted away from

your breath, gently guide it back to feeling your breath in
Figure 3.
the present moment. If you notice thoughts arising, try Credits: iStockphoto
not to judge them or yourself! Simply acknowledge their
presence and let them pass. Always remember that the most
important part of this practice is not how long you can stay

Mindfulness: An Introduction 4
Common Problems and Tips for
Dealing with Them
There’s a saying that goes “those who don’t have time to
meditate need to meditate the most!” Finding the time
to maintain a “mindfulness practice” can be one of many
difficulties in today’s fast-paced world, but keep in mind
that even ten minutes of practice a day adds up! Here are
some other common problems and tips to deal with them:

• “I can’t stop thinking.”—The key to dealing with thoughts

while practicing mindfulness, as paradoxical as it
seems, is not to resist them. Instead, the idea is to notice
thoughts without identifying with them, as if observing Figure 4.
your own thoughts from a distance while resting in the Credits: iStockphoto
still space of your mind.
• “I feel too restless to be mindful”—It’s normal to feel
Conclusions
restless when trying to sit still, especially when most of Learning to be mindful is a powerful skill that can help you
your time is spent rushing around in an overstimulating face the stresses of day-to-day life and improve both your
world! Often you may feel the need to move around and psychological and physical health. Because you don’t need
get things done while trying to practice mindfulness. The any equipment to practice mindfulness, you can practice
best way to deal with this is to stick with the practice until it discreetly anywhere, at any time. Although mindfulness
your body and mind have had time to slow down. When may be easy to learn, the difficulty comes with remember-
they slow down, the restlessness will naturally dissipate. ing to be mindful throughout the day. On the following
page there is a chart you can use to help track how mindful
• “I feel too tired to be mindful”—Slowing down and you are being throughout the week (Table 1). You may want
checking in with yourself can make you realize how tired to keep this chart with you or put it somewhere you will
you really are. If you consistently feel tired while trying see it every day, such as on the refrigerator door. Feel free
to practice mindfulness, you may want to check your to place a “+” next to each mindful behavior you practice
sleeping habits. However, if you suspect your drowsiness throughout the day.
is coming from boredom, you may want to try a more
physically active mindfulness practice such as mindful So, next time you are feeling anxious, stressed, or uncom-
walking. fortable, take a moment to check in with yourself and be
• Dealing with uncomfortable emotions that arise—It is more mindful!
common for emotions that have been ignored throughout
the day to arise as you shift your focus inward. Sometimes References
these emotions can be uncomfortable or unpleasant, and
Baer, R. A., Smith, G. T., Hopkins, J., Krietemeyer, J., &
you may feel the urge to resist them. Instead, if you allow
Toney, L. (2006). Using self-report assessment methods to
these feelings to arise without judging them or following
explore facets of mindfulness. Assessment, 13, 27–45.
the stories your mind creates about these emotions, you’ll
find that your emotions will naturally pass. One way to Black, D. S. (2011). A brief definition of mindfulness.
do this is to focus on observing the physical sensations Mindfulness Research Guide. Retrieved from http://www.
that accompany your emotions, such as the tightness in mindfulexperience.org
your chest that anxiety may produce. Of course, if these
emotions are very powerful or especially disturbing, Black, D. S. (2010). A 40-year publishing history of mind-
it may be helpful to seek support from a professional fulness. Mindfulness Research Monthly, 1(5). Retrieved from
counselor. http://www.mindfulexperience.org

Mindfulness: An Introduction 5
Davis, D., & Hayes, J. (2011). What are the benefits of
mindfulness? A practice review of psychotherapy-related
research. Psychotherapy, 48(2), 198–208. doi:10.1037/
a0022062

Grossman, P., Neimann, L., Schmidt, S., & Walach, H.

(2004). Mindfulness-based stress reduction and health
benefits: A meta-analysis. Journal of Psychosomatic Re-
search, 57, 35–43. doi:10.1016/S0022-3999(03)00573-7

Kabat-Zinn, J. (2005). Wherever you go, there you are:

Mindfulness meditation in everyday life. New York, NY:
Hyperion.

Kabat-Zinn, J. (1991). Full catastrophe living: Using the

wisdom of your body and mind to face stress, pain, and
illness. New York: Delacorte

Kohls, N., Sauer, S., & Walach, H. (2009). Facets of

mindfulness – Results of an online study investigating the
Freiburg mindfulness inventory. Personality and Individual
Differences, 46, 224–230. doi:10.1016/j.paid.2008.10.009

Rock, D. (2009, October 11). The neuroscience of

mindfulness. Psychology Today. Retrieved from http://
www.psychologytoday.com/blog/your-brain-work/200910/
the-neuroscience-mindfulness

Shapiro, S. L. & Carlson, L. E. (2009). The art and science of

mindfulness: Integrating mindfulness into psychology and the
helping professions. Washington, DC: APA

Teasdale, J., Williams, J., Soulsby , J., Segal, Z., Ridgeway,

V., & Lau, M. (2000). Prevention of relapse/recurrence in
major depression by mindfulness-based cognitive therapy.
Journal of Consulting and Clinical Psychology, 68(4),
615–623. doi:10.1037//0022-006X.68.4.615

Walach, H., Nord, E., Zier, C., Dietz-Waschowski, B.,

Kersig, S., & Schupbach, H. (2007). Mindfulness-based
stress reduction as a method for personnel development: A
pilot evaluation. International Journal of Stress Management,
14(2), 188–198. doi:10.1037/1072-5245.14.2.188

Williams, M., Leumann, E., & Cappeller, C. (2004). Etymo-

logically and philologically arranged with special reference
to cognate Indo-European languages. New Delhi: Bharatiya
Granth Niketan.

Mindfulness: An Introduction 6
Table 1.
Mindful Behaviors Monday Tuesday Wednesday Thursday Friday Saturday Sunday
I am able to observe my
thoughts and feelings
without getting lost in
them.

I am aware of my body
and physical sensations
throughout the day.

I can easily find words to

describe my feelings.

I can easily describe

different sensations that I
am feeling.

I notice when my mind is

wandering, and return it
to the present.

I am aware of the
thoughts and emotions
influencing my actions
and behaviors.

I can accept unpleasant

experiences without
judging them.

I can be aware of my
thoughts and emotions
without judging them to
be good or bad.

I can notice my thoughts

and emotions without
having to react to them.

I can pause before

reacting in difficult or
stressful situations.

*Adapted from the Five Facets of Mindfulness Questionnaire (Baer, Smith, Hopkins, Krietemeyer, & Toney, 2006)

Mindfulness: An Introduction 7