Mindfulness and ACT

What is mindfulness?

Mindfulness is a practice that involves bringing attention and awareness to the present moment, observing one’s thoughts, feelings, bodily sensations, and the surrounding environment without judgement or attachment.

Mindfulness has its roots in ancient contemplative traditions, particularly in Buddhism. However, it has gained significant popularity in recent years and has been embraced in various secular contexts such as psychology, healthcare, education, and workplace settings. Research suggests that regular practice of mindfulness can have multiple benefits, including stress reduction, improved focus and concentration, increased self-awareness, enhanced emotional regulation, and greater overall well-being.

The essence of mindfulness is to pay deliberate attention to the present moment, as opposed to being lost in thoughts about the past or worries about the future. It involves fully engaging with whatever is happening in the present, whether it’s a simple task like washing dishes or a complex experience like having a conversation. By doing so, mindfulness helps individuals develop a greater sense of clarity, calmness, and non-reactivity.

One of the key aspects of mindfulness is non-judgemental awareness. Rather than labelling experiences as good or bad, right or wrong, mindfulness encourages an attitude of acceptance and curiosity. This allows individuals to observe their thoughts and emotions with a sense of detachment, without getting caught up in them or being overwhelmed by them.

It’s important to note that mindfulness is a skill that requires practice. Like any other skill, it takes time and effort to develop. Many people find it helpful to start with short periods of dedicated mindfulness practice, such as guided meditation sessions, and gradually integrate mindfulness into their daily lives. Mindfulness can be integrated into virtually any activity as long as you bring conscious awareness and non-judgement to the present moment experience. The key is to cultivate a sense of presence, curiosity, and acceptance in whatever you do.

The seven key attitudes of mindfulness

The practice of mindfulness is supported by seven key attitudes that enhance our ability to be present and engaged in the moment. These attitudes help cultivate a mindset of openness, acceptance, and compassion. The seven key attitudes of mindfulness are:

1. Non-judging: This attitude involves observing our thoughts, emotions, and experiences without labeling them as good or bad. By practicing non-judgement, we nurture a sense of acceptance and curiosity, allowing us to experience things as they are, without getting caught up in evaluations or criticism.
2. Patience: Patience is the attitude of accepting the present moment without rushing or striving for a particular outcome. It involves allowing things to unfold in their own time and being kind to ourselves during periods of difficulty or waiting. Patience cultivates a sense of calm and resilience, enabling us to navigate challenges with grace.
3. Beginner’s mind: This attitude invites us to approach each moment with a sense of curiosity and openness, as if we were experiencing it for the first time. By letting go of preconceived notions and assumptions, we can see a fresh perspective and deepen our understanding of ourselves and the world around us.
4. Trust: Trust is an essential attitude in mindfulness that involves having faith in our own inner wisdom and the inherent goodness of life. It encourages us to let go of the need to control or resist, allowing us to embrace the present moment with a sense of surrender and openness. Trusting the process of life allows us to navigate uncertainty with greater ease.
5. Non-striving: Non-striving is the attitude of being in the present moment without striving for a particular outcome. It involves letting go of the need to achieve or attain, and instead, focusing on the process and being fully engaged in the present. By embracing non-striving, we can find contentment and fulfilment in the journey itself.
6. Acceptance: Acceptance is the attitude of acknowledging and embracing our present moment experiences, even if they are uncomfortable or challenging. It involves letting go of resistance and judgement, and allowing things to be as they are. Acceptance encourages compassion for ourselves and others, fostering a sense of peace and well-being.
7. Letting go: The attitude of letting go involves releasing attachment to thoughts, emotions, and experiences, allowing them to arise and pass without clinging or grasping. It encourages us to surrender control and trust in the natural flow of life. Letting go frees us from unnecessary suffering and allows us to experience greater ease and freedom.

The five facets of mindfulness

The five facets of mindfulness provides us with another way to conceptualise the different aspects of mindfulness. They help us understand the specific ways in which mindfulness manifests in our thoughts, emotions, and actions. The facets are derived from the Five Facet Mindfulness Questionnaire (FFMQ), which is a widely used self-report measure of mindfulness. The FFMQ breaks down mindfulness into five specific facets:

1. Observing: This facet focuses on the ability to notice and attend to internal and external experiences, such as sensations, thoughts, and emotions, without getting caught up in them or reacting automatically. It involves being aware of the present moment and observing it with a non-judgemental and non-reactive mindset.
2. Describing: The describing facet involves the ability to put our experiences into words, to describe and label our thoughts, emotions, and sensations. It encourages us to develop a clear and precise understanding of our inner and outer experiences, enhancing our self-awareness and insight.
3. Acting with awareness: This facet emphasizes the importance of being fully present and engaged in our actions and daily activities. It involves focusing our attention on the task at hand, rather than being distracted or operating on autopilot. By acting with awareness, we can bring more intentionality and purpose to our actions, leading to a greater sense of fulfillment.
4. Non-judging of inner experience: This facet relates to the ability to observe our thoughts and emotions without evaluating or judging them as positive or negative. It encourages us to adopt a non-critical stance towards our inner experiences, allowing them to arise and pass without getting caught up in self-judgment or reactivity.
5. Non-reactivity to inner experience: The non-reactivity facet involves allowing our thoughts, emotions, and sensations to come and go without getting entangled in them or trying to change or suppress them. It teaches us to cultivate a sense of acceptance and non-attachment to our inner experiences, reducing our tendency to react impulsively or get overwhelmed by them.

How does ACT differ from mindfulness?

While mindfulness in general focuses on present-moment awareness, ACT utilises mindfulness in a specific way to help individuals develop psychological flexibility and promote values-based living.

It is used to foster an accepting and non-judgemental stance towards one’s thoughts, emotions, and experiences. The aim is to observe these internal experiences without getting entangled in them or trying to change them. This allows individuals to create space between themselves and their thoughts and emotions, reducing their impact and influence over their behaviour.

ACT recognises that suffering often arises when individuals are disconnected from their values or when they engage in behaviours that are inconsistent with what truly matters to them. Mindfulness helps individuals become more aware of their values, and by staying present in the moment, they can make choices and take action that is in line with those values.

Mindfulness exercises can be used to help individuals develop a greater sense of self-as-context. This means recognising that thoughts, emotions, and sensations are temporary experiences that come and go, and they don’t define one’s true self. Helping individuals observe these experiences without getting caught up in them, fosters a greater sense of psychological flexibility and resilience.