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By Jonathan S. Kaplan, Ph.D. Mindfulness: The Basics I’ve been giving a lot of talks on mindfulness lately, and I thought that I would share some of what I’ve been presenting (please pardon the pun!). Many people have expressed appreciation for this simple breakdown of mindfulness, and I hope that you find it useful, too. So, here are the basics of mindfulness: what, who, when, where, how, and why. The What Mindfulness is a special kind of attention characterized by attitudes of openness, curiosity, and acceptance. We notice our thoughts, feelings, physical sensations, and sense perceptions as we're having them in the present moment. Recently, I learned of another definition that I liked: mindfulness is paying extra-ordinary attention to ordinary experiences. The Who Who can practice mindfulness? Anyone, even you! You don’t have to be a guru on a hilltop or a Zen monk in order to become more aware to your experiences. The When We can practice mindfulness anytime. Admittedly, some times are better--or easier--than others. It is hard to be aware of our thoughts and feelings, for example, if we’re caught in a very emotional moment. It helps to have a modicum of alertness, but the main ingredient is simply the intention to be mindful. There is no perfect time to practice. We simply need to use whatever time we have and get right into it! The Where Relatedly, there is no perfect place to practice mindfulness, but some places are easier than others. Quiet, tranquil places are a bit easier due to the lack of distractions, but we can be mindful anywhere (even on the subway). The How There are two dimensions to consider when practicing mindfulness: (a) the kind of attention being employed and (b) the degree of formality associated with it. Kind of Attention We can focus our awareness like a laser beam and become very immersed in noticing a small detail or perception. Alternatively, our attention can be diffuse, allowing us to become aware of--but not focused on--whatever arises. We experience this attentional difference easily through visual perception. We can really stare at something and describe its properties (in my recent book, I describe becoming mindfully aware of an object at work, like a stapler) or we can gaze at a point in space and allow ourselves to notice objects in our peripheral vision. This is the difference between concentrated and diffuse awareness, and reflects the two ways in which we can practice mindfulness. Formality Mindfulness can also be done formally (through meditation) or informally (through activities of daily living). There are many different kinds of meditation, and I do recommend that people try it. Sharon Salzberg’s book Real Happiness is a nice, structured introduction to meditation, and I’ve used it as a textbook in my class for undergraduates. If you find it difficult to sit still (or if your mind is particularly active), walking meditation can be a helpful place to start. Informally, we can become aware anytime of whatever we think, do, feel, or sense. We can notice our thoughts (e.g., what is going through our minds when stuck in traffic), become aware of our actions (e.g., how it feels in our body to walk), feel the physical embodiment of emotions (e.g., what happens to your breathing when you’re angry), or pay attention to our senses (e.g., see any visual signs of the changing seasons). Often, people make the mistake of glorifying meditation and dismissing informal practice. This is unfortunate. Ideally, we apply mindfulness in both ways. An exercise analogy is appropriate here: Working out helps us get stronger, faster, and leaner more quickly, but it doesn’t help if we’re also overeating and being a couch potato. Walking more, taking the stairs (vs. elevator) and other informal forms of exercise will help us get in shape over time, but it takes more time and consistency. Within Buddhism, some teachers have noted that meditation can develop insights strongly and quickly, while informal practice slowly cultivates a solid, experiential wisdom. The Why Why practice mindfulness? This is a very important question, actually. Why do this at all? Mindfulness helps us pay more attention to our experiences, which is great when they’re pleasant, but not so much fun when they’re painful. Each person needs to articulate an answer for him/herself. Here are some of the general ones that I discuss in my presentation:

Research has shown that mindfulness increases attention, lowers stress, improves physical health and immune functioning, and provides relief from certain kinds of psychological difficulties.
It allows us to pause before reacting in ways that might be unhelpful or hurtful, or interrupt times when we’re already stuck in a negative spiral.
It invites us to experience our lives more purposefully and more fully.
It makes it possible to realize that our actions are not limited by our thoughts or feelings.
It allows us to be more present for the joyful and happy moments of life.
Often, it feels better than distracting ourselves or being “stuck in our heads.”

Conclusion I hope that this basic introduction to mindfulness has been interesting and--dare I say--enlightening. If you have other thoughts, questions, or reactions, please feel free to share them.

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Welcome, spring. Let’s plant some habits! As the season’s change, we often attempt to cultivate new habits. Think “spring cleaning” or the “summer diet.” Understandably, as busy people, we face the challenge of maintaining awareness and intention in following through with the behaviors we yearn to implement. I can’t begin to calculate the number of hours my clients spend sharing the universal human struggle of keeping up with a gym routine, sleep schedule, budgets, work tasks or other valued goals. Are you eager to pursue a task on a regular basis and struggling with the requisite steps? If so, you may consider the following exercise. Spring Goal Setting, Step by Step:

Perhaps for a few moments, you might consider a habit you’ve been yearning to commit to pursuing. Think about what it is that matters a lot. You might imagine how you may feel if you take steps toward this goal. For example, you’ve been meaning to organize your desk, and taking steps towards creating a nice work space relates to your value of productivity. You’d imagine feeling more relaxed if you had a peaceful work space with room for a nice vase and some lavender.
Next, without judgment, notice some of what has getting you stuck from taking the leap forward, again and again. Using the aforementioned example, the thing that gets you with stuck is that mountain of papers and tax documents piling up. When you think about it, it feels overwhelming and too time consuming.
Add mindfulness! A culprit of difficulty with habit follow through may include mindlessness or a desire to escape difficult feelings that arise. Hey, most people don’t like to wake up at 6 am to do pushups and piles of paperwork can be painful! An alternative to forgetting or running from feelings that arise is bringing awareness to the moment and noticing feelings without avoiding them or the task at hand. “Oh, there’s anxiety as I approach my desk, hello muscle tension and rapid heartbeat,” as you continue to move forward with a reasonable goal in mind.
Sign up! I recently stumbled upon a novel website- www.habitforge.com. This wonderful website allows you to plug in a habit you’d like to cultivate and will send you email reminders to follow through.

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By Jonathan S. Kaplan, Ph.D. For the past couple months, I’ve been busily promoting my new book in interviews with radio stations, TV programs, and reporters across the country. One of the most frequently asked questions has been: How do people practice mindfulness when commuting? Indeed, this can be an incredibly frustrating and stressful experience for us. Though I’ve shared insights with various media sources (see this article on MSNBC, for example: De-stress Your Commute), I thought that I would compile some suggestions and offer them here. So, without further ado, here are the Top Ten Tips for Mindful Commuting (sorry in advance for the cross-posting). 10. Let go of trying to get anywhere fast. Traffic jams are characterized by the two very stressful psychological factors: (a) they are out of our control (i.e., we can't make the other cars disappear) and (b) they are unpredictable (i.e., we don't know when traffic will start moving smoothly again). So, rather than getting mired in worry about being late or cursing the other drivers, accept that you're going to spend some time in the car. You can't change the traffic, but you can change your attitude! 9. Plan to use your commuting time constructively. You know that you'll generally spend a certain amount of time commuting, so why not use it purposefully? Instead of distracting yourself with nonsense, decide ahead of time what you'll do during that time. Maybe you'll download and listen to some podcasts on mindfulness, create a mix tape, or listen to a college lecture. If you're riding public transportation, you can find some nice "subway only" reading or watch a movie on your phone. 8. If you're on public transportation, meditate on the physical feelings in your body. If you're standing on the bus, for example, you might notice how the muscles in your legs tense and release to help you maintain your balance. This is helpful because it provides an anchor for our thinking, which can be prone to ruminate on stressful or anxiety-related topics when it wanders. You might want to check out my YouTube video for a demonstration: Subway Meditation. 7. Mindfully notice whatever comes your way. Notice the colors of the cars around you, the faces of the people, and your thoughts and emotional reactions as they arise. Cultivate this ability to simple observe and pay attention your thoughts, emotions, and sensory experiences untainted by any judgments or criticisms. Notice what's going through your mind about the situation and how you respond emotionally and physically as you keep thinking about it. You might use this strategy if the traffic has completely stopped for a while. 6. Engage the people around you in pleasant and nice ways (yes, even if they're trying to get in front of your car). If you're driving, you might make space for other drivers to come in front of you. If you're on public transportation, you might offer your seat to someone else. This is helpful for a couple reasons. First, we stop taking things so personally. The hectic commute affects all of us, not just you. By recognizing that we're all experiencing something bad together, it can bring us closer to dealing with it constructively. It's the difference between thinking to yourself: "You're in my way!" vs. "This really sucks for us, doesn't it?" Second, it feels nicer for us to be nice, regardless of how other people act. If we're really honest, it doesn't feel good to be angry or annoyed all the time, does it? We might feel justified in having that reaction, but ultimately it is undermining our own physical and emotional health. 5. Focus your attention on some aspect of your environment. If you’re driving, you might try to find police cars, which involves being on the lookout for cars on the side of the road, vehicles around you (potentially unmarked), and flashing lights. If you’re using public transportation, you can spend a few minutes trying to notice whatever has the color purple. This exercise is not meant to make you paranoid, but rather prompt a playful re-engagement with your surroundings. 4. Breathe before you honk! Often when driving, we use the horn in anger as opposed to a simple “Toot! Look! I’m over here!” message. So, when you find yourself about to lean on the horn to let someone else have it, take a few moments to breathe deeply and notice the stress and anger that you’re holding in your body. Rationally, you know that blowing the horn is not going to make you feel any better, and it can actually create a more significant conflict with one of your fellow drivers. So, instead of venting or stifling it, observe how it manifests in your body. This can be incredibly difficult to do, but keep trying. 3. Just drive (or ride). When I was a teenager, I would drive simply for the sake of driving, feeling the burst of speed when pressing the accelarator, anticipating movement of the traffic, leaning into turns, etc. Sometimes, our efforts to distract ourselves while driving or riding can be problematic. Not surprisingly, research has shown that talking on the phone or texting while driving do increase the risk of accidents. At such times, we can passively listen to something (like the radio or even college lectures), but the act of generating a response takes too much of our attention away from driving. So, why not just drive? If you’re riding public transit, you can meditate a little bit (see #8 above). 2. Convert a normally stressful experience into a reminder to de-stress. In his delightful book Peace is Every Step, Thich Nhat Hanh describes using red lights as cue to notice our breathing. This can make the process of stopping and waiting more pleasurable, or at least an opportunity for practicing mindfulness. We can apply the same approach to times when we see brake lights or just waiting. Even noticing how the stress, frustration, and annoyance manifest in our body, mind, and heart can be an incredibly helpful--if not necessarily relaxing--experience. 1. Finally, if you’re looking for more tips like these, check out my book, Urban Mindfulness: Cultivating Peace, Presence, and Purpose in the Middle of It All. It has many practical suggestions and exercises for mindfulness when you’re on the go. And, it’s the perfect size for reading on the train. Just don’t read it when you’re driving though: mindful car crashing is not something you want to experience!

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Melissa is a writer, editor, and blogger who blogs at http://honeybtemple2.blogspot.com/. She is an acquisitions editor at New Harbinger Publications, and lives in the San Francisco Bay Area.

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