What is mindfulness?

Mindfulness translates the Pali word sati (Sanskrit smṛti). Its root meaning is “memory” or “keeping in mind”. In Buddhist practice it means remembering to be aware of what is happening in the present moment, in the body and the mind, with clarity and without getting lost in it.

The Buddhist meaning

Mindfulness has become a popular word in recent decades, sometimes separated from its origins. In Buddhism it is one part of a larger path. It is the seventh factor of the Noble Eightfold Path, right mindfulness, and the first of the seven factors of awakening. It works together with ethical conduct, effort, concentration and wisdom.

Mindfulness is usually paired with clear comprehension (sampajañña): knowing what you are doing, why, and whether it is helpful. So it is not only bare attention. It also remembers the purpose of practice, which is to let go of the causes of suffering.

The four foundations

The Buddha taught mindfulness in four areas, known as the four foundations of mindfulness:

• the body, including the breath and posture
• feelings, meaning whether an experience is pleasant, painful or neutral
• the mind, such as whether it is calm or agitated
• mental qualities and teachings, such as the hindrances and the factors of awakening

The sutta on these four foundations is one of the most studied texts in Buddhism.

Mindfulness of breathing

The most common place to start is the breath. Sit comfortably, with the back upright but not stiff. Let the breath come and go naturally, and notice it at the nostrils or the belly. When you notice the mind has wandered, which it will many times, simply come back. The returning is the practice.

The Buddha described mindfulness of breathing in sixteen steps, moving from knowing long and short breaths to calming the body, experiencing joy, and contemplating impermanence and letting go.

In daily life

Mindfulness can be practised anywhere: while walking, eating, washing up or waiting. You can choose one ordinary activity each day and do it with full attention. Over time, mindfulness helps you notice anger or craving as it arises, before it turns into harmful words or actions. That small gap is where choice, and freedom, begin.