Module 1: Definition and

History of Mindfulness and

How Meditation Practices Can
Help Us Enjoy Present Moment
Awareness

Objectives:
The definition of mindfulness
The relevance and importance of mindfulness in our
everyday lives
The origins and history of mindfulness
The Buddhist concept of mindfulness
Mindfulness in the twenty-first century
Introduction to mindfulness meditation practices

1.1 Introduction
“Each morning we are born again. What we do
today is what matters most.’ – Buddha

We live but are not present in our lives.

Have you found yourself parking your car, only to discover
that you were unable to recall a single detail of the drive?
Most busy mothers fold laundry, keep an eye on children, and
watch TV at the same time. Twenty-first century lifestyles are
characterized by stress, impatience, and the inability to
relax.

We require constant stimulation, but our minds tend to have

shorter attention spans and poorer concentration levels
because we are typically unaware of what we are thinking.

Experiences and details are lost due to our

distractions.
Sometimes we sit down for a coffee, only to find that we are
left holding the empty cup. We cannot recall a single detail
about the drink. We are performing actions and randomly
thinking thoughts, but often we are not aware of either our
thoughts or actions.

Definition of mindfulness
Moment-by-moment awareness of our thoughts, feelings,
experiences, and environment is called ‘mindfulness’. With
growing stress and tension, most of us multi-task and tend to
worry about multiple things simultaneously.

We function on autopilot most of the time.

The tendency to worry about several things at once interferes
with our ability to focus on the present moment. As a result,
we tend to function on autopilot and become ‘mindless’.

Mindfulness can be practiced anytime and anywhere.

The concept of mindfulness does not mean that one has to
escape to the top of a mountain or sit in a cave in order to
experience the benefits. You can practice mindfulness by
simply bringing your awareness to the present moment. Most
importantly, the practice of mindfulness helps us to nourish
and reinforce our inner ability to restore wellbeing.
1.2 Lack of Mindfulness in Our
Daily Lives
Sometimes we perform tasks and complete
chores without the slightest bit of
awareness.

The human mind is easily distracted, as we have a propensity

to dwell on past events or contemplate future events in a
critical way.

Mindfulness is an excellent way of being more ‘present’ in our

lives. Early Buddhist texts describe mindfulness as a practice
that helps our minds to become more aware, awake, and
conscious.
In the business or corporate environment, mindfulness helps to
improve a crucial tool: self-awareness.

This module introduces readers to the concept of mindfulness

and explores its history. The module also discusses meditation
as a valuable tool that helps enhance the quality of
mindfulness.

1.3 What is Mindfulness and How is

it Relevant to Our Lives?
Mindfulness is the practice of cultivating
conscious awareness of our thoughts,
feelings and environment in every moment,
without judging the experiences.

We gradually learn thoughts and behaviors that result in joy

and those that trigger stressful reactions and suffering.

Neuroscience is increasingly supporting the idea that

mindfulness and meditation help to enhance perception,
awareness, and complex thinking.

Resilience to stress is one of the key benefits of

mindfulness.
Mindfulness is a universal principle that applies equally to
everyone.

Mindfulness is the art of accessing the energy that helps you

recognize the happiness that is already in your life.
Mindfulness helps you to silence your mind, calm your nerves,
and examine your inner world.

1.4 Why do we need to silence the

mind and intentionally direct our
energies?
The problem is that, even during our leisure
or free time, we are seldom doing ‘nothing’.

Most people either text friends, check their social media

pages, or are thinking about the next activity on their
agenda. We tend to do something, even in the middle of doing
nothing.

Before examining mindfulness meditation practices, read on for

a history of mindfulness from ancient Buddhist times.

The Buddha taught that there are three overarching purposes of

mindfulness:

Knowing the mind

Most people go through life without understanding themselves
or what makes them tick. Mindfulness begins with knowing your
own mind and understanding your inner motivation. The first
step is to become aware and take stock of who you are. The
first objective of mindfulness is self-discovery without
judgement. The individual simply observes their feelings,
thoughts, and reactions without criticism.

Training the mind

Buddhist practices recommend the training of our own mind so
that it functions in a beneficial way. When you fail to train
your mind in a conscious manner, it becomes vulnerable to
external forces. For example, our minds are often influenced
by the media. Meditation is an extremely effective practice to
train the mind to live in the present moment with awareness.

Rather than trying to control external events due to

dissatisfaction, it is better to train the mind to accept
things as they are.

Freeing the mind

Freedom from clinging is an idea that is central to the idea
of Buddhist philosophy. Some of the more negative forms of
clinging include clinging to: opinions, judgements, people,
and possessions. When our minds gradually become free, we
experience higher levels of focus, concentration, creativity,
and relaxation.

Whilst meditation is an excellent practice to train and free

the mind, mindfulness can be practiced at any time. The
process simply involves intentionally directing your attention
to your thoughts.

1.5 History and Origins of

Mindfulness
Mindfulness practices and endeavors can be traced back to
several civilizations, including the Buddhists, Hindus, and
Arabs.

Although the concept of mindfulness is becoming popular in the

west, it is an ancient practice, with its origins rooted in
both Buddhist as well as Hindu tradition. The Hindus also
practiced a range of meditation that involved the inclusion of
mindfulness; their major contribution to the practice of
mindfulness was yoga.
In addition, there were Taoist mindfulness practices. Taoism
is a Chinese doctrine, the basis of which advocates ‘energy of
work’ and harmony between human beings and the environment.

The Buddha explained the philosophy of mindfulness with the

objective of ending the suffering of mankind. However, the
principles of mindfulness are effective in controlling other
states of unrest, including: stress, anxiety, and other
negative mental states. The fundamental notions of mindfulness
are as relevant to the twenty-first century as they were to
the monks of the Buddhist era.

The origins of mindfulness practice can be traced back to

Buddhist origins, more than 2,500 years ago. Although it has
its roots in the Buddhist religion, the practice is considered
non-sectarian (it has no religious affiliation). In effect,
mindfulness can be practiced by anyone, of any religious
faith. As with yoga, the practice does not impose upon its
participants any religion or faith.

Right mindfulness is the seventh component of the famous

eight-fold path of Buddhism. Mindfulness is referred to as
‘sati’ in Pali (the traditional language of ancient Buddhist
scriptures).

Buddhist scriptures teach that mindfulness or body-mind

alertness is experiencing reality, without filtering
observations according to personal opinions and perceptions.
The oldest references to ‘sati’ can be found in the Pali Canon
belonging to the Theravada Buddhist sect.

The Theravada sect is one of the oldest forms of Buddhism and

is still practiced in some countries, such as: Thailand,
Cambodia, Myanmar, and Sri Lanka. The oral teachings of Buddha
are contained in ‘suttas’ or canonical scriptures.

FACT

Professor Mark Williams, former director of the Oxford

Mindfulness Center, says that mindfulness means knowing
directly what is going on inside and outside ourselves, moment
by moment.
Source: nhs.uk

1.6 Mindfulness in the 21st Century

Thich Nhat Hanh, the world-renowned
Vietnamese teacher and proponent of ‘Engaged
Buddhism’ was one of the first people to
bring the ideas of mindfulness and
meditation to the West.

He defines mindfulness as the ability to recall a dispersed

mind to a wholeness with which we can live fully every moment
of our lives. He explains mindfulness as a tool by which we
can integrate the body and mind and be alive in every minute
without getting lost in our thoughts.

He advocated the blending of ancient wisdom with contemporary

thinking and described them as ‘hardware and software’. In
order to use mindfulness, you need both.

Yet another well-known proponent of mindfulness is Jon Kabat-

Zinn, an MIT-trained molecular biologist who adapted Buddhist
teachings on mindfulness. After he took a scientific lens to
the concept of mindfulness, it became easier for Westerners to
understand the concept. His work helped people understand the
ideas of mindfulness in a rational manner to which they were
able to relate.

It was extremely important for individuals such as Thich Nhat

Hanh and Jon Kabat-Zinn to bridge the gap between Eastern
philosophies and Western thinking. Kabat-Zinn was responsible
for introducing mindfulness to the scientific world and
created the Center for Mindfulness in Medicine, Health Care
and Society at the University of Massachusetts Medical School.
Kabat-Zinn explains that mindfulness can be defined as, “the
ability to pay attention in a specific manner, without judging
the experience, and staying aware of the current moment”. He
describes mindfulness as a dynamic way of being, rather than a
technique that needs to be implemented and practiced for
several minutes each day.

Today, mindfulness is considered an effective intervention and

is taught by professionals and leaders from different fields.
Mindfulness-based interventions (also referred to as MBI’s)
are now recognized as being potentially beneficial in a wide
range of fields, including: the military, government, the
corporate world, sports, and health care, amongst others.
The philosophy of mindfulness is now taught with the help of
several additional aids, such as: research, best practices,
secular language, and computer-aided interventions.
Mindfulness is being increasingly used as an effective adjunct
to cognitive and other therapies.

1.7 Mindfulness Meditation

Practices
“Every one of us has the seed of
mindfulness. The practice is to cultivate
it.” – Thich Nhat Hanh

Meditation is a practical tool with which one can observe

inner and outer experiences with compassion, acceptance, and
neutrality. Consistent and regular meditation practices
promote calmness, inner stability, as well as reduce
impulsive, reactive behaviors. We learn to disentangle
ourselves from the daily ebb and flow of emotions, anxiety,
and stress and to connect with our lives and with others in a
deeper and more profound manner.
1.8 Step-by-Step Guide to
Performing Mindfulness Meditation
Meditation Practice 1

Step 1
Choose a comfortable posture. You can either choose to sit on
the floor or on a mat or cushion. Alternatively, you can sit
against the wall, with your legs extended in front of you.
Those who find it difficult to sit on the floor can sit on a
hard-backed chair. Whichever posture you choose, sit with your
spine straight (do not arch your back).

Those who suffer from back, hip, or pelvic pain should take
particular care with regard to supporting their back. You can
also consider lying down as a final option.

Step 2
Focus your eyes on the tip of your nose or on a stationary
object. The idea is to relax your eye muscles and ease your
emotions. You can keep your eyes open, closed, or half-closed,
depending on what feels comfortable for you. If you choose to
close your eyes, imagine yourself in a safe, comfortable, and
serene place.

Step 3
Place your palms on your thighs with your thumb and forefinger
lightly touching each other. Keep the rest of the fingers
relaxed.

Focus on your breathing and become aware of the sensations or

thoughts that you experience. These can include: lightness,
heaviness, pain, itching, or angry thoughts. Do not attempt to
analyze any of the sensations or thoughts. Simply observe them
and let them go.

Observe each sensation or thought with full awareness.

For example
‘The lawn mower is making noise”, “a baby is crying” or “there
is itchiness in the toes”. If you notice a sensation or
thought occurring multiple times, write it down in a
Meditation Journal.

Step 4
Slowly come back into awareness by taking three slow, deep
breaths. Breathe in through your nose and exhale through your
mouth. Rub your hands together, in order to generate heat, and
place your palms on your eyes. Interlock your hands and
stretch them above your head. Whilst maintaining the stretch,
lean left and right several times.

Tip: It is a good idea to meditate before stressful

situations, for example, board meetings.

1.9 Meditation Practice 2

Mindful Breathing

This is a very simple but powerful meditation practice that

helps develop mindfulness. In this form of meditation, the
individual pays attention to their breath. They recognize the
in-breath as the in-breath (inhaling) and the out-breath as
the out-breath (exhaling).
Sit comfortably in a chair or sit cross-legged on a mat or
cushion. Focus your attention on your breathing and become the
physical act of breathing. Keep your attention focused on the
in-breath. Observe the sensations of warmth or coolness as you
breathe in. Pay attention to your lungs and notice that your
diaphragm expands when you breathe in and relaxes when you
breathe out. Observe the sensations on your upper lip, just
below your nostrils, as you breathe out.

Do not attempt to regulate your breathing. Simply observe how

your body breathes naturally. Your breathing could be deep or
shallow, fast or slow; pay attention to the process. As
thoughts come and go, allow them to leave, without judgement
or criticism. Gently bring your attention back to your
breathing.

The purpose of mindful breathing meditation is to bring the

mind into the present moment whereby we do nothing but
breathe. You can start by meditating for as little as five
minutes and slowly increase your time.

Breathing meditation can be divided into four main stages:

After the out-breath, count one, then breathe in and out

and count two, and so on up to ten, and then start again
from one.
Count the in-breath, just before you actually breathe
in, anticipating the in-breath, still counting from one
to ten and then starting again from one.
Stop counting and simply observe the breath silently.
Begin to notice the subtle sensations at the tip of your
nose; this is the first place into which the breath
comes and the last place from which it leaves the body.

Tip: One in-breath/out-breath cycle should last approximately

six seconds, but do not worry if it is longer or shorter than
this.
If you are a beginner, the biggest challenge with regards to
mindfulness meditation is that you may feel bored, restless or
uncomfortable, or all three of these sensations at the same
time. You may also have invasive thoughts.

The secret lies in not dwelling on the sensation or thought

and not reacting to it.
For example
If you happen to be thinking of your dinner menu for that
evening, do not mentally construct it. If your head hurts, do
not get up and rush for a painkiller. Observe the sensation or
thought, acknowledge it and return your attention to your
breath.
Observation implies non-participation. You can appreciate that
thoughts are not inseparable from the self and can watch them
come and go, without reacting to them either positively or
negatively.

Mindfulness meditation trains us to understand that thoughts

are transient occurrences.
Returning our attention to the breath implies that we
appreciate the power of choice at any given moment. By
returning to the present moment, we are exercising that
choice. Regular meditation practice helps us to stay focused
on the present moment, without feeling compelled to dwell on
the past or contemplate the future.

1.10 Meditation Practice 3

Walking Meditation

In walking meditation, the individual learns to keep his

attention focused on the experience of walking. The practice
of walking meditation uses the body as a portal through which
to explore the self and self-awareness. Walking meditation
differs from breathing meditation insomuch as, during walking
meditation, the attention is focused on the external
environment.

For example
You would notice the wind, sunshine, rain, the feeling of
grass under your feet, and other human beings. Also, the focus
is on movement, as opposed to stillness. This may be a good
option for beginners who may find it challenging to sit still.

Step 1
Start with a standing meditation. Place your feet slightly
apart and distribute your weight evenly onto both feet. Focus
your attention on the feel of the solid ground beneath your
feet and observe balance.

Now, beginning with your feet, start by mentally scanning your

body, all the way up to the top of your head. As you mentally
scan it, observe any tension, stress or pain in each part of
your body. Move your thoughts from your feet to your knees
then to your pelvis, hips, abdomen, chest, shoulders, neck,
face and head.

Choose a location in which you are able to walk for about ten
to fifteen steps and then turn back. You can consider starting
in quiet spaces like parks and gardens.

Step 2
Now begin walking and practice being mindful of the way you
which you walk. You do not have to walk slowly or quickly –
you are not trying to walk any differently – you are simply
becoming more aware of how you walk.

Step 3
Feel the contact and release of your heel touching the ground
and then your foot moving forward, with the ball of your foot
touching the ground to facilitate movement. Become consciously
aware of the sensations in your feet, ankles, shins, calves
and joints as you walk. Cultivate awareness of your feet as
they rise in the air and make contact with the ground.

As you continue walking, observe your thighs and how they

feel. Move your attention to your hips and the way in which
they move your legs forward. Notice how one hip lifts while
the other hip sinks. Maintain awareness of the muscles and
skin.

Step 4
Feel the air or wind against your skin, as your arms move
rhythmically as you walk. Pay attention to your thoughts as
you walk.

How do you feel? What are you thinking about? Is your mind
depressed or happy? Are you experiencing any resentful or
angry thoughts? Do you feel content and peaceful?

Step 5
As you regularly practice walking meditation, you will
discover that you are able to maintain a balance between your
inner and outer worlds, from a calm and dispassionate
perspective. Come to a natural stop and observe how your body
is able to stand and maintain balance once again; notice the
stillness.

The following four main objects of attention help you to focus

your attention on the present:

1. Physical sensations (heat, cold, wind, sunshine, pain,

soreness, etc.)
2. Feelings (pleasant feelings, uncomfortable sensations,
etc.)
3. Mental state (sadness, peace, joy, contentment, envy,
anger, etc.)
4. Objects of consciousness (this includes all three
factors listed above)
By becoming more aware of your inner world, you automatically
become more aware of your outer world.

Tip: The positioning of your head can make a significant

difference to your walking meditation experience. Avoid
keeping your head tucked in towards your chest – this will
tend to trigger darker and more negative emotions.
On the other hand, if your chin is tipped too high, there is a
stronger likelihood of being overloaded with thoughts. It is
best to keep your chin slightly tucked in but not too much.
This position helps you to balance your inner and outer
worlds. In this position, you will notice that the muscles at
the back of your neck are relaxed and long, as opposed to
being tight and stiff. Try and keep your gaze in the middle
distance – approximately fifty yards ahead of you.

All forms of mindfulness require dedication, time, effort, and

patience to learn. Most of us have to reprogram our
relationship with our minds and bodies, in order to enjoy the
benefits of mindfulness. Mindfulness exercises and additional
meditations will continue to be discussed in detail in
subsequent modules.

Definition and History of Mindfulness

Definition and History of Mindfulness

Time: 30+ minutes

Now it is time to put what you have learned in Module 1 to the

test. Work your way through this worksheet and do your best to
fully participate in every activity set.

Download the worksheet below, print out and complete.

Download Worksheet (pdf)

Download Worksheet (Word)
Module Summary
We live in an era in which success and achievement are
measured in the form of material goals. Most people have
internalized this idea and, as a result, are always looking to
the next event, whether physical or mental, without giving
attention to the current one. Mindfulness helps us to
integrate the mind and the body and to appreciate life.

The most important objective of mindfulness is the attainment

of a wholesome mental state that allows clear insight into the
nature of reality.

In the world of business, untrained, unfocused managers tend

to be responsible for wasteful, unproductive results. Managers
who focus on the present are more likely to remain calm and
productive in the face of change and challenge.

In the process, individuals who practice mindfulness are able

to release tension, worries and grudges because they are no
longer fixated on the past or the future. We live peacefully
in each moment, without wishing that it was different.

As we let go of judgement, we no longer carry the burden of

living simultaneously in multiple spaces. The subsequent unity
of mind, intellect, and body helps us to live a fuller,
richer, and more satisfying life in every way.

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