Do You Know What You Don’t Know?

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Throughout the history of mankind, human beings –mostly philosophers have questioned the essence of knowledge, our thought systems, and how we process information. Perhaps, Socrates’ phrase “All I know I know nothing” is one of the best known philosophical quotes of all times. Socrates, in essence, emphasizes that one cannot know anything with absolute certainty, but can feel confident about certain things. However, within a philosophical perspective, it is open discussion, especially when analyzing how we know what we know. I will be discussing the Theory of Knowledge within the attention and awareness (mindfulness) perspective; attempting to explain how mindfulness may be related in the mechanisms of learning –that is, the transfer of information into knowledge.

Today, information and knowledge has become the most valuable asset. Despite its abstract form, it has more value than any tangible agent –such as land, machinery, etc. Looking back in history, during technological revolution era (20th century) it was the weapons, vehicles, and tools; in the industrial revolution era (19th century) it was the machinery; and in the medieval era (13th-18th century) it was the land that majorly seen as the most valuable asset for the power holders. Today, none of the tangible agents -land, machinery or technological vehicles, is as worth as the agents that involve information and knowledge. This argument justifies itself even more, when considering current leading companies –Uber, Airbnb, Facebook, Whatsapp, Google, etc., whose market worth rely on the basis of information and knowledge they manage. When looking into future, the power agent is transforming towards information, knowledge, management of “Big Data” and a collective knowledge. Soon, not later than 20 years, we will be sharing and “enjoying” our life with the artificial intelligent (AI), where robots will be replacing our jobs, and possession of information and knowledge will no longer be the valid asset.

I feel your sense of frustration and sense of helplessness from afar. We either shut our eyes to it, or accept the bitter truth of the reality. If you are interested in getting more into it, I recommend you Noah Yuval Harari’s latest talk at the World Economic Forum 2018, at the link https://www.youtube.com/watch?v=hL9uk4hKyg4. Nonetheless, with all the bitter truth, while the world has its own pace of development, my intention is to shed a light and share a bright-sight on what’s available for us, and what we can do in regards to information and knowledge.

Another weirdly bitter truth that made me utterly surprised to find is the “not so recent” developments in the field of Epistemology (Theory of Knowledge). Scientists –such as Jean Piaget, Joseph Jaworski, Ernst von Glaserfeld, Jere Confrey, have proposed that the knowledge we possess actually may not be absolutely correct, asserting that knowledge is subjective. They explain the theory of knowledge, as well as the mechanisms of learning within a Constructivist approach. This approach sees learners as active agents, who construct and internalize new knowledge based on their observation, interaction, and experience with objects, rather than passively receiving from the environment. It is how we transfer information to knowledge. Since this process is based on “experiential reality”, that differs from person to person, knowledge is regarded as subjective. So, according to the “new” understanding of knowledge and learning, what we know might not be absolutely true; whereby we better constantly revise our knowledge through seeking validation. But how?

“The more I learn, the more I realize how much I don’t know”                                                                                                   – Albert Einstein

Is there a way we can know what we don’t know? What does “I don’t know that I don’t know” mean? How can we be aware of our knowledge? Sounds like a trap: you do not know that you do not know! This trap-like state brings to mind Albert Einstein’s famous words –“The more I learn, the more I realize how much I don’t know.” This, in fact, knowing what we know, as well as knowing what we don’t know, is only the open and clearly visible tip of a giant iceberg. Underneath lays a whole world of the unknown!

So, the key to bringing what’s in the unknown onto surface is attention and awareness. It is our awareness that keeps us at the clear open space, and our attention that assists us in the mechanism of processing information. In order to widen our awareness of knowledge, we need to pay attention to the pieces of information scattering around us. It is easier said than done! Because, while constantly bombarded with information –valuable or useless, we either give attention to, or ignore what’s approaching. Our attitude –attention or ignoring, changes over context, needs, interests, or even sometimes coincidence. We frequently find ourselves randomly come across various streams of information –such as a billboard, book cover, paper headline, social media post, web link, or a word of mouth, that have a triggering effect on our attention towards transforming a piece of information into knowledge.

The process goes through the four stages of learning, called conscious competence. James Atherton has explained this process using a self-awareness tool that is used for better understanding others and ourselves (Johari Window – Joe Luft and Harry Ingham, 1955). Atherton, modeled the Johari window for the “knowing and not knowing” issue, explains knowledge within the conscious competence framework (see figure below). Most learning (knowledge acquisition) takes place when we get to a conscious competence from a conscious incompetence level; or move from the “knowing that we don’t know” area (Blind) to “knowing that we know” area (Clear).

 

Now just think of a time you had a weird physical or emotional sensation bothering you: you were aware of it, however you did not know what the feeling exactly was; or could not name it. When giving enough attention and awareness, you could come to the stage of consciously identifying the feeling, and become to feel and know the sensation you were surrounded with.

The “knowing and not knowing issue”, within the four stages of competence

 

While the above example is an easy one, a more complex and challenging task is identifying a physical or emotional sensation that is there within, however you are neither aware nor know of its existence. This is hidden in the Unknown area. Imagine a stressful and tough day. You have gone through unpleasant experiences, and finally are at the end of the day, sitting “calmly” eating your dinner. All of a sudden you begin feeling stiffness on your shoulders and back, uneasy turning your head sideways. This sensation is most probably an outcome of the stressful day you had. By the time you had it, you most probably had experienced some sort of tension at your muscles, however you neither sensed it, nor knew of it. It was there all along, but hidden, at the unconscious incompetence level. The tension revealed itself with a much worse pain, unexpectedly, grabbing your attention. Starting from that moment, the pain (piece of information) has been a triggering agent to revive your awareness towards finding its source and remedy.

We may generate plenty more examples to refer to our unconscious incompetence level. For instance, have you ever done mountain climbing, or scuba diving; written a book in Chinese, or a movie script; maybe baked a wedding cake, or a royal meal? You have no idea whether you know how to do them, or if you have any interest at all. You might want to learn and do them. Interesting part is that, the idea itself might have not even occurred to you until you read the above lines.

This unknown unconscious incompetence area is as deep as the ocean. Millions of ideas, activities, or competencies are hidden deep in there. It all depends on a “random” stimulus to get your attention tangled towards an idea, realization, or point of attraction that would lead you towards the conscious incompetence. Once an idea, a piece of information, or a skill-set drop into the conscious incompetence area (Blind), it provides the opportunity of knowledge acquisition, that would widen the clear are. Of course, it is up to our choice and interest, to go forward in the observation, interaction, and experience process of constructing knowledge. At this point we may move on to the Clear area, or stay at the Blind. Such path of transfer is applicable for all sorts of skills and competence –manual, cognitive, and physical. For further read on “knowing what you know issue” click the link to Atherton’s article http://doceo.org.uk/tools/knowing.htm.

If you have read so far till the end, you deserve the truth about what “knowing what we know” issue is connected with today. Or why it is important to be aware of. Today, knowledge and managing information is the agent of power. To be strongly accountable in holding this power, one first needs to know him/herself, be attentive and aware of own skills and competences; and later be competent to know and manage others. Mindfulness –attention and awareness– practices are among the most powerful tools to bring what’s hidden in the unknown area, which may lead the individual to conscious competence through self-exploration.

Hence, in your next meditation session, I invite you to let the meditation process surface and reveal what there is hidden within the Unknown. Let yourself explore the unexpected stimulus to reveal itself, give your focused attention to it, as the Zen Philosophy says “sit on it” with awareness. This attention and awareness to a new piece of information will guide you towards clarity, to the Clear zone. Hence, you’ll be transferring that piece of information into knowledge through exploring, observing, interacting, and experiencing.

Enjoy it!

 

Show Me Your Attitude, I’ll Show You The Way!

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Yin-Yang is a fascinating symbol in the Chinese philosophy, describing how the opposite forces –i.e. black-white, dark-light, hot-cold, good-bad, etc. are interconnected, complementary, and interdependent. They go hand-in-hand. In fact, their relation with one another intensifies and gives rise to each force. We may sense heat, through the presence of cold. We may perceive light, if only darkness is present. The darker it is, the stronger we are able to identify the light. The presence of these opposite forces, as in the yin-yang, is called dualities. We are surrounded within dualities, where an impeccable balance exists.

Despite the marvelous balance in life, we tend to lose, or simply are unaware of its presence. Have you wondered why? First, we better clarify what balance is. Semantically balance is; (1) an even distribution of weight enabling someone or something to remain upright and steady; or (2) a situation in which different elements are equal or in the correct proportion. Our sense of balance or imbalance is very much linked to our capacity in managing our internal resources –such as self-awareness, self-confidence, self-regulation, autonomy, authenticity, hope, resilience, (self) compassion, gratitude, etc. In cases where we fail equal or proportionate allocation of energy, time, weight, attention, or significance to elements around us, we gradually lose our strength in managing these resources that actually are vital for our optimum functioning and well-being.

What makes us maintain or lose our balance? Think of each event we encounter or experience, people we converse with, or a feeling or thought we have. What do we do? We automatically evaluate and conclude with a judgment. We evaluate and judge all that is around us. We have a particular attitude towards the phenomena in our life –mostly positive or negative, and sometimes neutral.

Let’s clear this with a simple example: think of a thermometer that says it is +13 Celsius. Relatively, based on our experiences and contextual environment, we tend to come up with a positive or negative judgment. Through a process of evaluation we judgmentally conclude that it is hot or cold, good or bad, pleasant or unpleasant. However it doesn’t change the objective fact that it is +13 Celsius. Nevertheless, in more complex and emotionally charging situations –such as when involved in conflict of thought or a disagreement with someone or with own self, we may find ourselves fiercely reacting, or peacefully responding. The more emotionally triggered we are, the less we get to have a positive or neutral attitude.

So what is attitude? Semantically, it is a ‘settled way of thinking or feeling about something.’ Colloquially, it is how we respond –or at the verge of responding with feeling, thought, or behavior, to a phenomenon. We may create balance through adopting a particular way of attitude towards what we encounter in life -negative or positive; good or bad; beneficial or threatening; or neutral. The more we have negative attitude, the greater we grow to be off-balance. In fact, by nature, we are genetically hardwired towards a negative tendency –the so-called negativity bias. Our mind is highly skillful in spotting the negative –as threats, dangers, etc. to keep us safe, as well as prepare us for fight or flight. Despite our natural inclination, we have the ability to regulate and adopt a particular desired attitude, even at emotionally challenging situations.

So here comes the golden question: what sort of attitude are we to adopt, so as to maintain an impeccable balance in our life?

From a mindfulness perspective, Jon Kabat-Zinn emphasizes the importance of a non-judgmental attitude in a purposeful attention to the present moment experiences. Interestingly, during the process of a focused attention practice, we explore a lot of things -that we like, or do not like. We judge ourselves with a negative attitude, realizing that our attention has drifted away to thoughts. Similarly, we tend to praise ourselves for doing so well in the practice; nonetheless our attention has already drifted away –into a positive judgment! Either way, our mind and attention wanders, and it will always drift away into thoughts or stories. Neither positive nor negative judgment, but a neutral attitude facilitates our practice; through realizing that the mind goes off and we’ll bring it back. Just as in the +13 degrees Celsius example, our attitude towards the mind wandering, need to be an objective (neutral) one. Once we are able to adopt such attitude towards new explorations, new experiences, and new feelings, we may become more skillful in minding the positive.

 

Show me your attitude, I`ll show you the way!

So, our optimum functioning and well-being rely on our ability of regulating our behavior. And our actions and behaviors have direct link with our intention and attitude. In my previous article (How would you want to lead your life? Accidentally or Intentionally?), I tried my best to explain how our intention is the antecedent of our outcomes –or end result. It is manifested with our actions or behaviors. Likewise, our attitude defines the characteristics of our behaviors, determining the path towards our desired outcome.

If these concepts displayed on a linear path, it would start with intention, following attitude, then action or behavior, which all lead to outcome. [Intention -> Attitude -> Action/Behavior -> Outcome.] So, while our intention to reach an outcome has deterministic effect on our actions and end result, our attitude –linked to our behavior, has crucial impact on the quality of the end result.

A long story short, now that we know we are able to develop our skills in regulating our attitude, why shouldn’t we!!! This way we can facilitate our course of life, through adopting a desired attitude along the process of setting our intention and behavior towards our goals. We are built in with the ability to manage our perception and ourselves over what is happening around us. It is not what happens, but how we react to it that counts! So, meanwhile our mind keeps spotting the negatives –errors, failure, flaws, threats, etc., we are able to consciously choose to take a neutral attitude, by simply taking the phenomenon objectively and as it is. Such attitude is vital, as long as we do not let the mind entirely do its job, but take charge. This way we may create a great impeccable balance –opposed to a huge imbalance; where all phenomena will seem more pleasant, rather than depressing.

Let’s conclude with a practice –as practice makes perfect! In your next meditation practice, I invite you to particularly observe your attitude. At each inhale and exhale, focusing on your breath, observe your attitude and how it reacts/responds when your mind drifts away to thoughts, feelings, or stories. Ask yourself whether you are taking it compassionately (positively), or judgmentally (negatively); or may be just (neutrally) accepting the fact that it has wandered off, again! With each exploration (positive-negative-neutral), guide and train your mind in adopting a gentle, compassionate and if possible neutral attitude towards its acts.

How Would You Want to Lead Your Life? Accidentally or Intentionally…

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“To be or not to be! That is the question!” These are Hamlet’s famous words, in his overthinking between the two extremes –life and death. He essentially questions the very purpose of his existence, seeking the meaning in living. Shakespeare, genius of all times, may have not been aware that Hamlet’s quotes would be valid for all times. However, it seems that it is so! Don’t we all find ourselves, every now and then, questioning the meaning of our existence, and often wonder our life purpose. In my perspective, what happens between birth and death is the essence of life, so we better make the best of it. And our very existence lies on our intentions: the intention to live, to explore, to learn, to enjoy, and to make the best of it!

“Our intention creates our reality.”  – Wayne Dyer

You might be wondering how… Before getting to that, first we better clarify what intention entails. Intention is directly linked with a purposeful life, as Carol Ryff explains, that involves clear comprehension of own goals and sense of direction. According to Jon Kabat-Zinn it represents the act of engaging and responding with a purpose. We give direction to our life, set goals, and choose what to happen and experience through our intentional acts. Every choice we make –or do not, involves some sort of intention that determines the course of life. It is the seed that creates the future.

Think of the last meeting you had at work; or the last conversation you made with someone. How did it go; or what did you start with? Do you think you had a total random course of direction and result, or you had a purposeful set of ideas and actions towards a desired outcome? Most probably it was purposeful –intentional, rather than –accidental! It is the intention with which we sit at a meeting or engage in a conversation, that determines the desired outcome. As Gary Zukav states, we continually perform, consciously or unconsciously “fundamental creative acts” that are relied on choice of intention, and create consequences, which the chooser takes on responsibility.

Intention is the seed, action is the plant, and outcome is the flower!

In concrete cases, such as business plans, we are more clearly aware about our intentions, both in terms of setting them and putting them into action. However, in cases where emotional aspects are involved –such as an unresolved conflict within ourselves or with someone we care for, we are less aware of our intentions. Unconsciously skipping the intention-action steps, we may find ourselves ending up with the outcome, unaware how we got there! At that point, if we are happy with the result, we get to be lucky; but if unhappy, we try altering the outcome.

So what do we do? Are we to live by on automatic, letting our path be determined by randomly chosen attitudes and behaviors? Or are we to take the lead and choose for ourselves; draw the paths we wish to walk through; and form the desired attitude and behavior, which will turn into action and later on to outcomes? If your pick is for the first one, no need for any action taking; keep on living as you do! However, if you prefer the latter, then read on!

“Every intention sets energy in motion, whether you are conscious of it, or not!” – Gary Zukav

Scholars such as Jon Kabat-Zinn, Shauna Shapiro, Ellen Langer, Denise Reid, etc. emphasize the importance of intention within the mindfulness field of study. They commonly propose that a mindful state of being involves a purposeful attention on what is available at the present moment. Though differently defining, they highlight intention as inseparable component: “paying attention on purpose” (Reid, 2011), “active attention to intention and awareness…” (Langer & Moldoveanu, 2000), and “attention in a particular way, on purpose…” (Kabat-Zinn, 1994). Scientific research in mindfulness show that, the act of “paying attention on purpose, in the present moment in a non-judgmental way” (Kabat-Zinn, 1994) leads to a peaceful, balanced, and relaxed state of mind; and physical, psychological and emotional health and well-being.

In colloquial terms, intention –as a vital component of mindfulness, is important for our health and well living. For a mindful state of being –or in practicing mindfulness, the activity of paying attention is suggested to involve a purpose, a goal, or a determined direction, rather than random one. Think of a short practice of mindfulness… Focusing on the breath… The action would be paying attention on the breath… The intention would be keeping the attention on the breath… Each time our mind in thoughts, ideas, or feelings drift away from the breath, we would simply be taking our attention back to the breath… While the mind would have its own agenda –as drift away to other thoughts or time and place, our job –through our self-determined intention, will be to bring it back!

Paying attention to the breath, with the intention to keep it there, is among many practices of mindfulness. In what do they serve us? They allow us to be aware of our intention. They open our sight to clearly notice our energy in motion; help us to consciously make our choices, and assume the responsibility; and finally enable us to be less surprised and more pleased with the result!

Here is a practice sample. Very simple… Sit in a comfortable seat, spine and back straight, keep your eyes closed –or half open (to avoid any stimuli taking your attention away!); let your shoulders, arms, and hands loose; and take a deep breath… Let it go… Take one more deep breath, and let it go again… Take one last breath; this time let it go slowly! Your breath is what is with you at all times, in the here and now. Use it as the anchor to the present moment. While breathing in and out, focus your attention on your breath… At each inhale, observe your chest rising; and at each exhale observe it going down… Notice the cool air you breathe in through your nostrils, and the likely warmth of the air you breathe out… When you notice that your mind has gone wandering, notice that it has wandered. Since the intention during this practice is to keep the attention on the breath, gently bring it back to your breath.

You may use a timer, programed to five minutes, and gradually increase by a minute, every two-three days. Enjoy the practice!

Awareness First!

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Whenever we come across an obstacle or a situation beyond our desire, the logic process leads to a single bottom line conclusion: “education”, and we end up saying “education first!” Although by education we refer to learning and acquiring technical skills, in essence we consider ‘education’ with a much broader coverage that encompasses the thought, attitude, and behavior. In other words, education today, idealistically, involves redesigning thought, reshaping attitude, and behavior modification.

The 20 years of teaching experience have confirmed me that “education first!” is the motto, among other ones, like “education for all”, education for girls”, etc. Nevertheless, I believe human kind needs a phenomenon other than education. In deed, we are within such a situation that, despite beginning with “first in first, …”, we are unable to complete with “education”. Unfortunately, education on its own is not enough of a remedy to solve today’s problems. We need a supplementing element as complement. That is “awareness!” For social growth and welfare, awareness is crucial!

I invite you to think of the big explorations, inventions, and innovations that have occurred in the history of mankind. For sure, thanks to education, Homo sapiens have advanced and still been progressing immensely. Nonetheless, attributing all that development and success to education only would have been a big giant fault! We need to give credit to the process of attention, observation, intention, awareness, analysis, and acceptance people have put forward. You may notice that these steps to success overlap with the mindfulness principles –attention, awareness, non-judgmental observation, intention, and acceptance.

Why don’t we take some examples from history? The Wright brothers, for instance, are the two young brothers who have been dwelling with bicycle production, with no engineering education whatsoever. Today they are noted in history as the first people to fly. Or, despite been said to “have learning difficulties” and “being not so intelligent”, Einstein’s scientific theories (e.g. the famous theory of relativity, gravity, quantum description of light) today have all been proven one after the other. Newton, on the other hand, if he hadn’t been aware of the apple falling down, or hadn’t paid the attention and analyze despite his awareness, how would we be considering weight or gravity?

History is full of such examples. Now the question is, what is the ground to these people’s success? Education…?!

“Education is not the learning of new facts. But training the mind to think”

–Albert Einstein.

In deed, today, education has partial contribution to success. Education needs to be beyond teaching facts, but redesigning minds, thoughts, and the ability to effectively use them. Many of the innovations in the past have relied on careful analysis, observation, and attention on their tasks. Today, for success of any kind, in addition to education, people need to more carefully observe and analyze. These, in many ways overlap with the mindfulness principles.

Looking from mindfulness perspective, scientists and innovators need to rely more on their high level of attention and awareness; their curios and patient-focused-attention on phenomena; and their non-judgmental and accepting attitude towards situations at hand. Such attitude have given Thomas Edison the strength to experiment over and over again, for a thousand times, until he created the light bulb. For some, thousand times of failure, however for Edison it has been thousand times of opportunity for exploration; “I have not failed 1,000 times. I have successfully discovered 1,000 ways to not make a light bulb.”

Well, we are not expected to be an Einstein, Newton, Wright, or Edison, nor be in the pages of history books. However, in narrating our own life, for a successful and satisfactory story, attention and awareness is a must! Recalling Jon Kabat-Zinn’s words “as if our life depends on it”, we have got be aware and know ourselves; understand and manage our thoughts, attitude, and behavior. In order to be aware of our interests, skills, ambitions and goals, the resources that we have and need, and the foundational values that lead our life, we simply need to pay enough time and attention to observing, analyzing, and non-judgmentally accepting what the present moment presents us.

So, simply, relax and enjoy being in here and now!

 

Attention to ‘Attention’

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“Watch out; be careful; beware…” are typical attentional directions we have all been raised with, hearing from our parents, teachers, or peers. We have been told to mind what there is around, in front, or at our back. Why? To keep us safe or away from harm! So, basically, we were told to have our attention on a particular direction, for a particular purpose.

Another typical one is the “Mind the Gap” announcements at the London Tube. Each time doors open and close, the announcement would say, “mind the gap between the train and the platform.” The purpose is to remind people to keep their attention on their steps. It may certainly have a more distinctive significance than being ‘cautious’. Simply it directs passengers to draw their attention to a particular point, for a particular purpose.

Mind what your mind minds at!

With my research on mindfulness, I began ‘minding on what my mind was minding at’. That is, trying to figure where my attention was in daily routine. I came to explore new meanings and perceptions over the essence of ‘attention’. The more findings arose more questions that led to a common matter: attention to ‘attention’! Where is our attention, when it is not directed or reminded via an external voice? Where is our attention in general? Is it where it is supposed to be? Where is it supposed to be anyway?

Seems highly abstract and complicated? Let me explain in another way. Best piece of work usually comes out when the focus of attention is purely on the activity one is busy doing. That is the state when the mind is occupied with thoughts or ideas related to the particular activity. In this point, the mind and body are occupied in the same activity, where ‘being and doing’ are the same. What do you think happens when being and doing are not the same? That is when most mistakes and errors come out. If not due to lack of knowledge, they most likely to emerge for careless or inattentive focus on the activity. The mind may be occupied in a non-related else activity, while the body is busy doing.

Mindfulness is directly related to our focus of attention on a particular activity or a momentary experience. When one’s mind is aligned with the activity at hand, is in a mindful state! When the mind is inattentive and elsewhere, hence not aligned with the activity, the person is in a mindless state. This may sound as ‘lack of mind’. Contrary; it is lack of focused attention with a ‘full’ mind. Such states as ‘mind-fullness’ or ‘mindlessness’ yield various consequences: being more prone to careless mistakes and errors, confusion in decision making and creativity, frustration, stress, burnout, and at the farthest extreme depression.

Anchor the attention to present moment!

A state of mindfulness fosters a calm, organized, and peaceful state of mind, which boosts cognitive, psychological, and physical functioning. To enable that, focus of attention needs to be aligned with the activity at hand; where the doing and the being are the same. In other words, we anchor our attention to the present moment and action. Anchoring to where, which action then? Any daily routine activity is good enough: washing the dishes, brushing teeth, knitting, gardening, painting, or ironing.

Anchoring our attention to our activity has various benefits. From an outcome perspective, we may end up having thoroughly cleaned the teeth, dishes, etc.  From the process perspective, we end up with an auto-control mode of behavior, against automatic/autopilot one. Autopilot is a behavior that takes place without awareness or our conscious intervention, especially involving our routines. Living on autopilot mode is very natural and common: driving from home to work, getting dressed, turning on our computers, cooking, or watering plants, etc.

For instance, have you ever happened to get to a place, unaware, and all of a sudden, surprisingly asking yourself “why have I come here”? Or, for the first time noticed the presence of an object that has been there for long time, and ask, “has this been here before”? Just think, when was the last time you have noticed or observed the little details around you… or experienced life with greater sense of awareness and perception, into its tiniest little details…

Life’s joys and beauties, in fact, all lie in the little details hidden behind our attention; the smiles of people walking by, different grades of autumn colors, tiny heartbeat sounds of a baby, or positive happifying moments within a stressful work day. What I learnt, is that we suffer the most –psychological, physical or mental, from not letting our minds focus on what present moment provides us. Our mind is way too busy focusing on what is not available at present time and place. Instead of paying attention to our present moment experiences, we choose consciously or unconsciously to pay attention to past experiences or future expectations. That state of being simply takes us farther away from fully enjoying life, and the miraculous joys of life.

For a short time, would you want to perceive the world around you with a totally different look? How about getting yourself out of your routine, the auto-pilot mode, and take a glance? I invite you to pay your attention on your attention… a deliberate, purposeful and curious attention…

Close your eyes. Take a few deep inhales and exhales. Before opening your eyes, let go all the things you know of around you. Open your eyes as if you are opening them for the first time. Look around you… observe… explore every little detail, with curiosity… give enough time and attention to each… What do you see? How do the colors seem to you? What sort of differences do you notice? Let your attention and curiosity on the tiny little details; pay enough time to find more new details, new findings, and new explorations. You may find, or you may not! Exploring the present details what really counts as joy of life. What matters is not finding the differences, but being aware of the brightness, liveliness, and joyous details of present environment.

This small practice of attention is one of the meditational practices of mindfulness, which fosters our cognitive capability for catching details, creativity, memory, as well as reasoning and decision-making in daily life. It is a simple but a powerful method to anchor our attention to the present moment. It is as well quite practical, easy to apply anywhere and anytime; at home, at your door, in your office, your frequented place, and highly familiar or unfamiliar places. All you need is to mind what your mind minds at; anchor your attention on a particular place, object, or activity; observe and explore with curiosity; and gently let your awareness take you towards its direction. Enjoy!

Understanding Mindfulness…

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Many pieces of information that I’ve read, watched or come across with, remind me of mindfulness. We used to utter the term ”seize the day” for being in “here and now”, that later have turned to a cliché… It took us time to internalize its in-depth meaning and philosophical essence. It was difficult to grasp and practice what Robin Williams pointed in his word “Carpe Diem; …seize the day boys; …make your lives extraordinary; …we must constantly look at things in a different way” 28 years ago. We simply did not know how…

And today, we are even more aware what being in “here and now” is, with greater emphasis on what it is and how it is possible to be so. Western world and science people use the term mindfulness, which translates with numerous abstract concepts: “attention and awareness”, “conscious awareness”, “focused awareness”, “present moment awareness”, “presence in the moment”, etc. In fact these are all branches of a single tree that are fed through mutual body and roots. Of course it is highly challenging to internalize such an abstract phenomenon when conceptualized with abstract concepts.

So, what is mindfulness?

Hence, instead of explaining what mindfulness is, I will try to make you feel what it is like to be mindful. Please, let aside what you have in hand, and think… Do you like drinking coffee? What do you recall from the last coffee experience you had? I can hear you asking Experience? What sort of an experience would drinking coffee entail?” Well, life is rich with moments that let us have various experiences, even a simple cup of coffee. The quality and vibrancy of our experiences rely on the amount of time, attention, and awareness we give to the present moment. The more attention and awareness we give to what’s present in the moment, the more vibrant, satisfactory, and real life we get to live!

How about giving it a try! When was the last time you enjoyed your coffee, drinking it using your five senses? Have you watched or noticed how the steam coming out of the cup and blending into air? Have you let the coffee aroma into your nostrils, and all the way into your lungs? Have you imagined the tiniest part of your body getting nourished with that slight intake of aroma? Have you observed the dark fluid’s color, opaqueness, and maybe your own reflection inside the cup? And what about the first sip; have you felt the warmth on your lips and inside your mouth; the bitter-sweet first taste; and noticed the instinctive activation of saliva created at your pharynx that drives you to swallow? Have you ever had an “amazing thought” of prolonging that moment of joy, through delaying the instinctive swallowing drive by millisecond? Have you let yourself feel the warmth of the little sip while going down your throat? At all these small steps, where has your attention been? Has it been at the sensual experiences, or at your conversation with your companion, at your paper, or chores?

My understanding of mindfulness is how Kirk W. Brown and Richard M. Ryan (2003) define it: it is “the attention and awareness we have in present moment and experiences.” Jon Kabat-Zinn (1994), the scientist who has brought a scientific approach through mindfulness-based stress reduction (MBSR) program defines it as “paying attention in a particular way, on purpose, in the present moment, and in a non-judgmental way.” In other words, mindfulness involves purposeful intention of attention, awareness, and acceptance. That is focused attention to present moment experiences, having the awareness of what is present, and accepting in a non-resisting attitude.

The above coffee experience is one of the mindfulness practices that we may use to foster our level of mindfulness. As you may notice, no need to allocate great effort for being mindful (the state of presence with attention and awareness). Some simple and quite practical tools/methods (like the mindful drinking above) are enough to apply into our daily life. Most of us have already been practicing its methods knowingly or unknowingly, at various contexts in our daily lives. We may be doing that through gazing at a candle flame dancing, watching waves hitting the shore, focusing on tiniest details in a picture and exploring new ones, or simply slowly breathing in and out with our attention on the breath.

The main point of the mindfulness, it is to direct our mind and state of being from a “mind-full” (confusion, stress, and worry) state to a mindful (calm, present, and organized) state, through taking ourselves down the worm-whole, a process of “mind-fooling” (taking the mind from auto-pilot mode to an auto-control mode). So, these practices, while helping us foster our level of a mindful state –that is being aware of our present moment and experiences, help us calm down the non-stop chatter and confusion in our minds, letting ourselves some quiet time; as well as providing us an enjoyable process of self-exploration, self-awareness, and self-management.

In light of my research and practice in this field, I have explored some major principles that may help us reinforce our level of mindfulness: (1) Attention, (2) Awareness, (3) Intention, (4) Attitude, (5) Observation, (6) Non-judgmental, (7) Acceptance, and (8) Let go/Let be. Either separately or integrated, applying these principles may foster our mental, emotional, physical, and spiritual health. There are many mindfulness practices that we may apply for a more mindful living. Drinking coffee via using our five senses may make it a totally different and enjoyable experience.

This piece of article has been an introductory to mindfulness, in purpose of giving an idea what mindfulness is, and what it may mean to be mindful. It has slightly touched on the attention principle; as having our attention on the little details related to our cup of coffee. Paying attention to the details and observing what they have for us, make our lives more lively and joyful. That, in essence, may be the miraculous joy of life.

In the coming articles you will find various examples of mindfulness practices, integrated with a few of the eight principles above. I will be sharing different ways of practicing mindfulness, the scientific side and study results, the impact it has on people, and some insights on my personal experiences. Wish you all a pleasant read!

How are you? Mind full or Mindful? What if you can choose?

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How are you? Mind full or mindful? I can imagine you wondering; “what’s the difference anyway?” I had that same prompt reaction, along with a frustrated mood of awareness over how full my mind had been. Unfortunately I had no clue whatsoever on how to change it… Then something happened and it’s been more than a year, that I’ve been flirting with mindfulness, and I hereby confess that I have taken my relationship to a highly intimate level.

 

If this ‘mind-thing’ interests you, keep on reading. If it doesn’t, then get back to where you were right before you got here. But hold on! Do you recall where that was? If you do, you can consider you are mindful; and if you don’t, that’s all right. You are not alone…

 

Before starting on the mind-thing, I invite you to pause for short while and think over on your last experience with your last cup of coffee. You may be wondering –“Come on, what does that mean ‘my experience with my last cup of coffee’? What sort of experience am I to have with a cup of coffee anyway?” A simple cup of coffee may add up a lot of new experiences, once enjoyed fully. Please recall: when was the last time you fully enjoyed your coffee?

Have you tried drinking every single sip of your coffee with all your senses –have you inhaled the distinctive smell into your nostrils and down to your lungs; have you intensely observed the steam ascending into thin air; have you noticed the color and the shiny body of liquid it has; have you noticed the warmth in your mouth; have you noticed any difference in taste; and have you felt the reflexive sensation in your glands, urging you to swallow every sip? Personally, a cup of coffee has never tasted so good. How about a cup now?

 

 

Mindfulness –or mindful living, is a lifetime practice and state of being that we can choose for ourselves. It is the opening of our awareness to the details around us –to our experiences, to the familiar subjects and events we are surrounded with. It is re-opening our ability of sight and enjoying every single fraction of detail around. We notice details through intentionally paying attention and searching to see new detail in each fraction, rather than getting entangled to the eye-catching distractions. It is enjoying every second of our experiences, using all our five senses, and absorbing the taste, just as in the coffee. It is the noticing every detail in nature, with all its colors, odors, sounds and touch.

 

But… Do we do that? How can we? We, the urbanized humans, already busy striving to cope with our hectic and busy lives, try to maintain a weird ‘harmony’ with highly ‘creative’ monologues in our heads. This inner chatter in our mind, reminds or warns us of various things –the bill to be paid, the report to be completed at manager’s desk; telling us what we can, cannot, or should do –‘no way you can run a marathon’, ‘you better lose some weight if you…’, or ‘you can do that, if you…’; or simply taking us back to re-experience past events. It simply never stops.

 

Completely unaware of these monologues while running in our routines, meetings and chores, that we lose our ability to slow down and function in the pace that our mind and body requires. We become automatic operating species, running on autopilot, without clear awareness on what is going on around or about ourselves. Once we begin bringing our mind to the present, we may have a peaceful moment of awareness, and mindfully enjoy our experiences in the present moment.

 

Paulo Coelho, in his 1988 dated book, The Alchemist, reminds mindful way of living with a remarkable story: A young man seeking for essence of life comes across with the wisest man in the world, and is advised to carry a teaspoon of oil throughout the grounds. On his return, with teaspoon full, the wisest man asks of the marvels he had seen. The young man, unable to tell, realizes that he had failed to notice the marvels around him, because he had been too busy focusing on not spoiling the oil. “The secret of happiness is to see all the marvels of the world, and never to forget the drops of oil on the spoon.” (p. 32). I believe that we are missing a lot of, by being less aware and attentive.

 

Then, here comes the question: How? How can we develop our awareness and attentiveness to our experiences? In a way, it is some kind of a Matrix that we have created for ourselves, and trying to fit in. What’s the way out? This reminds me of the Red pill in the Matrix; we may choose the Red pill –the mindful way of living, go into a wonderland, experience the true nature of life with all our five senses, and fully enjoy our cup of coffee, or choose the Blue pill and go on as we are.

 

Interested with the Red pill? Then stay hooked! More is coming. For any comments or sharing, you’re most glad to contact. Enjoy the ride!