What is Mindfulness?

When we connect with life moment by moment, without trying to change it, we realise that everything is constantly changing. We then realise that peace and happiness in our lives do not depend on the passing and changing events of life.

What is the basic principle of mindfulness, and how does it work?

Mindfulness involves paying attention to what is happening in the present moment, recognising the nature of that attention, and accepting all that is recognised without rushing to judgement. The essence of mindful awareness is to pay attention to the experience of the present moment with an accepting and friendly attitude. It involves perceiving, allowing, and observing the experience of the present moment with curiosity and openness, regardless of whether it is pleasant, unpleasant, or neutral.

To put it simply, the two main components of conscious awareness are (a) focused attention and (b) the level of openness and positivity of the heart, which is often described with words such as compassion and love. Our minds are mostly in the past and future. In fact, research shows that we spend almost half of our waking hours not fully engaged in whatever we are doing at the moment. Thus, distraction is one of the main problems of modern humans. Mindfulness shows us ways to stay in the present moment, increasing our connection with the here and now. This makes us more alive and aware. Simply noticing and connecting with the present moment is not enough. We also need attitudes that allow us to address what we notice. Because not everything in this moment may be joyful for us. When we connect with life moment by moment, without trying to change it, we realise the ever-changing nature of everything. Thus, we realise that peace and happiness in our lives are not dependent on fleeting and changing life events.

How did mindfulness become so popular around the world? Are there any famous people who practise it?

The scientific backing behind mindfulness is what has made it so powerful and popular. It is a subject that has become a particular focus of neuroscience. Since the discovery of neural plasticity, we have come to understand that our work on emotions, thoughts and behaviours, as well as skills training, can change our brains structurally and functionally. Even an 8-week mindfulness course has been scientifically proven to cause these changes in us. Mindfulness can improve our well-being, or quality of life, by guiding us towards awareness and non-judgmental acceptance. Mindfulness is also a focus for celebrities around the world. Emma Watson, Angelina Jolie, and Oprah Winfrey have talked at length in newspaper and television interviews about how their lives have changed after incorporating mindfulness practices into their lives. NBA basketball coach Phil Jackson said in an interview with Oprah Winfrey, ‘Mindfulness practices are behind the success of the NBA team.’ Mindfulness is also present in politics, where it is one of the preferred methods. Politicians in the United Kingdom, Wales, the Netherlands, Denmark, and Sweden have undergone mindfulness training.

Is mindfulness preferred in the business world? What is it used for?

Mindfulness is also preferred in the business world. So much so that after discovering that mindfulness practices increase emotional intelligence, Google developed a mindfulness-based application called ‘Search Inside Yourself’ in 2007 to increase employee motivation and enable them to use their potential to the fullest. I am also a trainer for this application.

The benefits of mindfulness positively impact individuals' performance in the workplace, particularly in areas such as stress levels, productivity, and interpersonal interactions as team leaders or members. It helps you manage stress and burnout, make better decisions, and improve your performance. Most importantly, it enhances communication and interaction with oneself and others.

Are there certain sectors that specifically request mindfulness training for their employees?

Many well-known creativity and innovation-based companies such as Google, Apple, P&G, General Mills, Lululemon, Target, and SAP implement mindfulness programmes. Google and SAP, in particular, have their own internal trainers, and all employees are required to undergo this training.

Who needs this method the most?

Mindfulness is for everyone. It is a skill that everyone needs in their lives. According to Bill Gates, mindfulness is a necessity in the 21st century for us to better understand ourselves and see how we contribute to suffering in our lives. It is important to note that mindfulness also addresses challenges that are not directly linked to a specific cause but still diminish our quality of life, such as work-related stress, the difficulties of daily life, physical complaints and illnesses, problematic situations we encounter, and issues like fatigue, burnout, and an inability to enjoy life.

If readers want to experience mindfulness on their own, even if only a little, can you recommend a few simple exercises?

Use your breath as an anchor to bring yourself back to the present moment. Whenever your attention wanders or you find yourself lost in your thoughts, focus on your breathing.

Notice when your attention wanders to the past or future during the day, and gently bring your attention back to the present moment. You can use your senses to do this.

When you experience unpleasant situations, direct your attention to your body. Notice any tension in your body and release it.

Intend to notice the pleasant moments you will experience during the day, pay attention to them, and remember them after you have experienced them.

Before reacting impulsively, take a breath and simply describe the emotion you are feeling at that moment without judging it. For example, ‘I am starting to feel angry right now.’

Pay attention to transitional moments. For example, from sleep to wakefulness, from lunch to work, from work hours to rest. And question your intention. ‘What is my intention right now?’

Be aware of the moment and place you are in, be present there. For example, at home when you are at home, at work when you are at work.

Prof. Dr. Zümra Atalay

Faculty Member, Department of Psychological Counselling and Guidance, MEF University

Founder, Mindfulness Institute