Mindfulness is a big buzzword right now. Every year, hundreds of clinical studies look into how it might improve our health and wellbeing. It’s being utilized for stress management, pain relief, addiction treatment, and even to help people become better leaders.
But what exactly is mindfulness? According to Jon Kabat-Zinn, it’s about “paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally.” Essentially, mindfulness is about observation. When we’re not mindful, we’re too absorbed in our experiences to take a step back and observe our reactions.
Take anger, for example. When you’re mad, you have angry thoughts, your body tenses, stress hormones flood your system, your blood pressure rises, and your heart rate increases. You might raise your voice, use hurtful words, and say things that aren’t completely true. You’re fully caught up in the moment without a part of you stepping back to ask, “Is this really what I want to be doing right now? Is this helping me in the long run?”
When we practice mindfulness, things change. A part of us starts to observe and monitor our experiences. We notice the angry thoughts popping up, the tension in our body, the unpleasant feelings, and the signs of stress. We recognize these feelings as unpleasant and might realize some thoughts are exaggerated, contributing more to our stress. This self-awareness allows us to ask, “Is this what I want to be doing? Is this good for my wellbeing?”
We can let go of some anger, take a breath, and regain balance. This makes it easier to understand what we’re really upset about and decide if something around us needs to change. We become more equipped to address issues thoughtfully and effectively, rather than just venting our anger.
We all have the ability to be mindful, but it’s easy to fall into habits of unmindfulness. Being mindful is something we have to train ourselves to do—it’s a practice. Initially, this practice can feel rough. Observing all these unpleasant emotions and reactions can make our inner turmoil seem worse. It’s common to shift from being angry at others to being angry at ourselves for feeling this way. But with time, we learn to be mindful of those feelings too, and simply observe them without getting attached.
Mindfulness is deeply transformative. It’s a gateway to a more conscious and intentional way of living. While mindfulness itself is not about curiosity, kindness, or wisdom, it creates the space for these qualities to emerge. It’s much more than just a relaxation technique, therapy, or leadership skill. It’s the foundation for a life of spiritual practice, helping us become the best versions of ourselves.
Regarding karma, I see it as “action that shapes our character.” This means how we act and the underlying emotional motivations of our actions change who we are. Acting out of love or fear, selfishness or compassion, mindlessly or mindfully—over time, these actions cultivate our character. The Buddha stated, “karma is intention.”
You might think of karma as a mystical force that’s external to us, but I view it differently. Every decision we make is a form of manipulating karma. These decisions can change our external world too, but not in a mystical way. For example, if you do something wrong, people may get angry or lose trust in you, affecting your wellbeing. That’s the result of your actions (vipaka). If you realize your mistake, apologize, and make amends, people’s attitudes may shift, leading to a better quality of life for you.
It’s more useful to view karma in practical terms rather than mystical ones.