The concepts described and explained here are taken from Mikulas, William. L. (2010). Mindfulness: Significant common confusions. Retrieved from https://mindfulness.worldsecuresystems.com/publications/pdfs/Peer-reviewed-articles/Mindfulness_Significant_Common_Confusions_Mikulas_2010.pdf
I have adapted some of Mikulas’ ideas to suit myself, so this blog post does not entirely reflect his ideas. Do click on the link (above) to read his actual words.
What is mindfulness?
Mindfulness is paying attention to content and behavior of mind. The contents of mind are where we live; the behaviors of mind are how we live (Mikulas, 2010).
Mindfulness is paying attention to thoughts—words, images and feelings—as they arise in consciousness. Opposite to mindfulness is mindlessness: not paying attention, or getting lost in thought, ruminating, worrying, and being reactive. Mindless behavior of the mind is clinging. Clinging is the tendency to grasp for, and cling to, particular contents of the mind; clinging to thoughts of what we want and thoughts of what we do not want.
Mindful behaviors of the mind are concentration and awareness. Mindful concentration is an intentional focus on particular thoughts (words, images, feelings). Mindful awareness is simply noticing that there are thoughts, without focusing attention on any particular thought. Concentration and awareness are usually, but not necessarily, simultaneous behaviors of the mind. When the behavior of the mind is clinging, the mind cannot be in the modes of either concentration or awareness.
Contents and behaviors of the mind
Contents of the mind are thoughts that appear in consciousness, that we become aware of, that we notice. Thoughts might be ideas, opinions, perceptions, memories, feelings, plans, labels for sensations and emotions you experience physically, and the many labels for the ways we identity ourselves as individuals and as members of groups. The contents of your mind create your reality, where you ‘live’ most of the time.
The contents of your mind are conditional – dependent on brain activity – and impermanent – thoughts arise, and thoughts cease (thoughts may seem ‘permanent’ because we continuously manufacture them as our ‘story’, like frames of a film). Behaviors of the mind (clinging, concentration, awareness) determine how you perceive and experience the contents of your mind.
Clinging
The brain has a tendency to crave for, and cling to, certain sensations, perceptions, beliefs, expectations, opinions, rituals, images of self, and models of reality. The brain makes sense of craving and clinging by creating stories that explain it. Stories that arise out of clinging are resistant to change and distort perceptions and memories, and undermine your ability to think clearly, and to respond appropriately.
Concentration
Concentration is directing the focus of your attention on a thought, or a particular set of thoughts, in your mind. Cultivating the skill of sustained concentration can improve your ability to do tasks and activities, and particularly to hold your attention and to be present to others, which greatly improves relationships. Focusing your attention on a single object such as your breath is a simple and effective practice to cultivate a capacity for concentration.
Awareness
Mindful awareness is actively maximizing breadth and clarity of mind. It is a soft, detached observation and noticing of content of mind, without engaging with, or identifying with thoughts. (Mindfully engaging with thoughts is concentration; mindlessly engaging with thoughts is clinging.)
Concentration versus awareness
Concentration and awareness usually combine in practice, but they are not the same thing. Quieting the mind by concentrating on the breath can make it easier to then practice awareness. To concentrate on something you have to first be aware of it. Concentration and awareness are inherent capacities, and learned skills.
Attitude
Attitude is the mental set with which you approach the three behaviors of the mind, but attitude is not part of the definition of mindfulness. Attitude is a mental state that influences the quality of mindfulness.
Components of attitude include moods, expectations, and intentions.
Optimal attitude – the optimal mental set – includes curiosity, kindness, persistent dedication, openness to experience, holding lightly to contents of mind, a readiness to let go, and being present to the here and now.
Attitude is very important for working with behavior of the mind, and thus for the cultivation of mindfulness. The components of attitude are not behaviors of the mind. Attitude helps in the development of awareness, but it is not part of awareness: you are aware of your attitude.
An attitude that is very useful in mindfulness is equanimity. Equanimity means to recognize and acknowledge all contents of mind without judgment or clinging, but with psychological stability and calm composure.
Acceptance
Mindfulness has nothing to do with accepting or rejecting (Mikulas, 2010). Like attitudes, accepting or rejecting are contents of mind, not behavior of mind. Mindfulness is about behavior of mind, not contents of mind. Mindfulness is about being in a state of awareness and/or concentration; the contents of mind are the objects for mindfulness, but do not constitute mindfulness.