Summary

Mindfulness is succinctly presented as the practice of intentionally noticing things in the present moment, with a focus on the breath as a common anchoring point.

Abstract

Mindfulness is often perceived as a complex concept, but it is distilled here as simply paying attention to the present moment. The guide emphasizes that mindfulness involves choosing an anchor, such as the breath, and consistently returning to it when the mind wanders. This practice is likened to training for life's challenges, preparing one to handle curveballs with grace. The article also stresses the importance of self-compassion during the process, quoting Jack Kornfield's analogy of teaching a puppy to walk—gently returning to the task without judgment. The author, drawing from personal experience of overcoming heroin addiction, advocates for embracing life fully and has documented this journey in a book titled "Bonus Time."

Opinions

Mindfulness is not as daunting as it is often made out to be; it is about the simple act of noticing things.
The breath is highlighted as a central and accessible anchor for mindfulness practice.
The article suggests that mindfulness is a skill that can be cultivated through daily practice, akin to an athlete training for a game.
It is normal for the mind to wander during mindfulness practice, and the act of returning to the anchor is where the true practice lies.
Self-judgment is discouraged; instead, a gentle approach to redirecting one's focus is recommended, akin to guiding a puppy.
The author believes that mindfulness can significantly alter one's life, drawing from their own transformation after recovering from addiction.
The author encourages readers to seize life's moments and has shared their insights in their book "Bonus Time."

Mindfulness—Without The Fluff

A simple, two-minute guide to being present.

Mindfulness is often defined as “the awareness that arises by paying attention, on purpose, in the present moment, and non-judgmentally.” — Jon Kabat Zin

This is a mouthful, and daunting for those new to the practice. Mindfulness is better described as the state of simply ‘noticing things’.

Yes, just noticing things. It really is that simple.

If you are noticing things, you are mindful of them. If you are not noticing things, you are not mindful of them.

So what are you supposed to notice?

Anything: The wind, your thoughts, how you feel, the space between your eyebrows. You can even walk, talk, eat, and listen mindfully.

The breath is one of the most popular anchors. I once heard someone say: “Life starts with a breath and ends with a breath; it must be important.” That stuck with me.

Once you choose something to notice, now you have to focus on it.

Consider this example. First, you choose something to notice, in this case, your breath. It’s best to be specific, so we’ll say the air at your nostrils. Breathe in through your nose, and out through your nose. Notice the cold air flowing in, and the warm air flowing out. Breathe in, breathe out. Breathe in, breathe out, and continue this rhythm.

Seems easy, but this is more difficult than you think. Thoughts will arise, they always do, and without realizing, your mind will be wandering — usually about stories from the past or anticipated events in the future.

But don’t worry, this is the practice. Once you notice that your mind is wandering, go back to your breath.

The idea is to catch yourself getting hijacked by your thoughts, and then go back to your anchor. This is when the magic happens, and with daily practice, you’re preparing yourself for when it really matters — when life throws one of its curveballs at you.

Instead of getting overwhelmed, however, you’ll be able to catch yourself before it gets out of hand. Just like baseballs player during a big game, it’s the daily practice that prepares them for the important catch, nothing else.

One other important point…

Don’t judge yourself if you get lost in thought. As mindfulness expert Jack Kornfield once said:

“It’s like teaching a puppy how to walk. You don’t beat the puppy when she falls. You pick her up gently and start again.”

So be kind to yourself and just go back to your anchor.

What would you do if you had a second chance at life?

Having escaped from the depths of heroin addiction, I decided to devour every second of it. Then I decided to write a book about it. Bonus Time: A true story of surviving the worst and discovering the magic of every moment. You can pre-book here.

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