What Is Mindfulness, Really?

By Dr. Michelle Thirkield

When many people hear the word mindfulness, they picture someone sitting cross-legged on a rock, breathing deeply and chanting “Om.” While meditation can certainly be a form of mindfulness, this image only captures a small part of what mindfulness actually is.

So what is mindfulness?

Throughout any given day, thousands of thoughts move through our minds:

“What should I have for dinner?”
“Did I mess up that presentation?”
“Should I buy those new shoes, or are they a little too trendy?”

Some thoughts are neutral, while others carry more emotional weight. One helpful way to think about thoughts is as pop-up windows on a computer screen. They often appear suddenly and grab our attention.

Pop-ups aren’t inherently bad. Sometimes they contain useful information—like a reminder to update your software or a discount code for those shoes you’ve been eyeing. But if we clicked every pop-up immediately, our computer would likely slow down or crash.

Our minds can work in a similar way.

Mindlessness vs. Mindfulness

Many of us operate on autopilot, reacting automatically to whatever thoughts arise. We notice a thought and immediately follow it—an internal version of clicking every pop-up that appears. In psychology, this tendency toward automatic reaction can be thought of as mindlessness.

In today’s fast-paced, digitally driven world, this reactive mode is easy to fall into. Our attention is constantly pulled in multiple directions. While quick reactions can be useful in genuinely dangerous situations, living in a constant state of reactivity can also leave us feeling overwhelmed, distracted, or stuck in unhelpful thought patterns.

Mindfulness offers an alternative.

Mindfulness is the practice of intentionally observing our thoughts, emotions, and physical sensations without judgment. Rather than immediately reacting to an experience, mindfulness invites us to pause and notice what is happening.

The goal of mindfulness is not to eliminate thoughts entirely. Our minds naturally generate thoughts—just like computers naturally generate notifications. Instead, mindfulness helps us create a bit of space between a thought and our response to it. In that space, we gain the ability to respond more intentionally rather than react automatically.

Our Relationship With Thoughts

A common response when people first try mindfulness is: “Thinking just feels involuntary.”

And in many ways, that’s true. If someone tells you not to think about a pink elephant, chances are the image appears in your mind immediately.

While we can’t fully control which thoughts show up, we can influence how we relate to them.

When emotionally charged thoughts arise, people often respond in one of two ways: rumination or avoidance.

For example, imagine the thought: “Did I mess up that presentation?”

• Rumination might involve repeatedly replaying the situation, analyzing every detail, and focusing on what you wish you had done differently.

• Avoidance might involve trying to push the thought away entirely—perhaps by distracting yourself with work, social media, or other activities.

Both responses are understandable, and both are often driven by discomfort. However, neither tends to reduce distress in the long run.

Mindfulness offers a third option: acknowledging the thought without getting pulled into it or trying to push it away. Instead of dwelling or escaping, we simply notice: “I’m having the thought that I may have messed up that presentation.”

Bringing Mindfulness Into Everyday Life

Mindfulness doesn’t require long meditation sessions or special equipment. In fact, many people begin by practicing mindfulness during ordinary daily activities.

Here are two simple ways to start.

1. Mindful Moments During Routine Activities

Choose a simple daily activity—drinking your morning coffee, brushing your teeth, or washing dishes.

For about five minutes, bring your attention fully to the experience. Silently describe what you notice in a neutral way:

• “I am picking up the cup.”

• “The cup feels warm in my hand.”

• “I can smell the coffee.”

Your mind will almost certainly wander. That’s completely normal. When you notice your attention drifting, gently acknowledge the thought—for example, “I’m having the thought that I need to send that email”—and then guide your attention back to the activity.

The practice is not about eliminating thoughts. It’s about noticing when the mind wanders and returning to the present moment.

2. Mindful Walking

Another accessible practice is mindful walking.

Many of us move through our day while mentally planning, problem-solving, or scrolling through our phones. Mindful walking invites us to briefly shift our attention back to the environment around us.

Take a few minutes to walk outside and notice what you see, hear, or smell. You might observe the movement of leaves, the sound of traffic, or the feeling of the ground beneath your feet.

When your mental to-do list appears—as it inevitably will—acknowledge it and gently return your attention to your surroundings.

A Skill That Develops Over Time

Mindfulness is often compared to a muscle. Like any skill, it becomes stronger with consistent practice.

Starting small can be helpful. Even a few minutes of mindful attention each day can make a difference over time.

And when your mind wanders—which it will—simply notice the shift and begin again. That moment of noticing is not a failure of mindfulness. In many ways, it is the practice.