As you read these words, sense your body and notice your breathing…

Mindfulness has certainly become a buzzword these days. For people like me who are passionate about mindfulness and know the freedom it can bring, that’s really good news. More importantly, it’s good news that this simple yet profound practice of presence is making its way into the mainstream and into the lives of everyday, ordinary people. Twenty years ago mindfulness scarcely registered in popular culture. Now there is a global mindfulness movement featuring mindfulness classes in schools, universities, and prisons, and at corporate workplaces and board rooms. And mindfulness is being taught to just about every type of person. There are mindfulness courses for therapists, leaders and teams, pregnant women, young children, teens, addicts, people with depression, lawyers and doctors, and social justice activists.

Yet a danger lurks in all this good news — the danger of the fad. People will hear about mindfulness, have an idea about what it means (“Oh, you mean living in the moment? Sure, that’s a good idea!”) then dismiss it without ever being curious enough to try practicing it. While it is true that the word “mindfulness” has an established place in our lexicon, it is still often a misunderstood concept. People have all sorts of ideas about what it means to be mindful, as in, “I forgot to bring my book. I guess I wasn’t being mindful.” Well, yes….but no.

Here’s the thing: mindfulness is not rocket science. It isn’t some new belief system or technique. Mindfulness isn’t a belief system at all. It is simply a focused, non-reactive awareness. This awareness already exists in each and every one of us. Everyone can be mindful because everyone has the capacity. Not only that, everyone already is mindful. We all know how to stop and pay attention when something is really important to us. And all of us have experienced those accidental epiphanies of presence when the whole world, if just for an instant, seems to stop and show itself in high relief. The practice of mindfulness is simply the cultivation of this wonderful quality of non-judgmental awareness that each of us already possesses. The purpose of training oneself in mindfulness is to make it our default way of responding to our life and its challenges instead of leaving it to chance.

Mindfulness is as natural as breathing, and with the world becoming ever more complex and challenging, it may soon become as necessary to our survival as the breath itself.

Plenty has been written about mindfulness and mindfulness meditation. Most texts rightly treat it as an aspect of Buddhism (like Analayo’s riveting but technically dense Satipatthana), while some treat it as a research-validated and purely secular method for reducing stress (like Jon Kabat-Zinn’s Full Catastrophe Living.) My desire in writing this book is to present a clear, straightforward guide for cultivating mindfulness in life’s daily situations and to help people decrease the stress in their lives. It is mostly free of research (you can always get Full Catastrophe Living for stats or else Google them). It is also almost entirely free of references to Buddhism or spirituality. Yes, mindfulness derives from the wisdom of the ancient East and to the supreme spiritual genius of the man known as The Buddha. But you don’t have to believe in anything to cultivate mindfulness: it’s the birthright of every human being, whether that human being is a Buddhist, a Christian, an atheist, or Other.

There are two kinds of mindfulness practice: formal periods of mind training while sitting, walking, and moving, and the informal practice of mindfulness available to us in each moment of our daily lives, whether we’re managing our emails, holding a meeting, planning our day, having a conversation, navigating change, commuting to work, shopping for groceries, walking to catch our bus, or reclining in a dentist’s chair. I tend to emphasize mindfulness in ordinary moments because they make up the majority of our lives. Most of us are not formally meditating most of the time, nor do most of us live in secluded monastic conditions that provide the simplicity and silence to support the deepening of our awareness. For most of us, our lives are composed of non-exotic moments of doing. Moments that are easy to dismiss. Yet it is the attitude we embody in these “dismissable” moments that shapes our very destiny and determines whether or not we will be overwhelmed by our challenges or able to transmute them to deepen our experience of life. These ordinary moments are really the fabric of our lives. If we miss out on them, we aren’t really living. When we start paying attention to our ordinary moments, we start inhabiting our lives fully.

That being said, the best way to train oneself to become more mindful during these ordinary moments is to engage in regular periods of formal practice, which is the equivalent of going to the gym and building your mindfulness muscles.

Adapted from Moment by Moment by Bill Scheinman, available for purchase on Amazon.