Intention, Attention & Attitude
The mechanisms of mindfulness
Have you ever wondered what actually happens when we practice mindfulness, and how you might deepen its benefits in your daily life?
I was teaching a workshop recently and was reminded of a research paper (linked below) that breaks down the core mechanisms of mindfulness into three simple but powerful components. Working with these elements has helped me approach my own practice with fresh eyes, and I thought you might find them helpful too. Whether you're a seasoned practitioner or just getting started, these three aspects offer different doorways into your practice:
Intention (The "Why"): Think of this as your inner compass! The authors found that people's intentions for practicing mindfulness often evolve naturally over time - from basic goals like reducing stress to deeper aspirations like self-discovery and compassion for others. Your intention acts like a gentle reminder of why you're choosing to be mindful in each moment.
Attention (The "What"): This is about observing your moment-to-moment experience, both internal and external. It's like developing your mind's "muscle" to stay present with whatever is happening right now. Just as fascinating: cognitive psychology research shows this helps build three key skills: sustaining attention (like keeping your focus steady), switching attention when needed, and avoiding getting caught up in distracting thoughts.
Attitude (The "How"): The quality of attention you bring is just as important as the attention itself! Mindfulness invites qualities like curiosity, openness, and kindness. This one has been particularly challenging for me. I often catch myself judging or being harsh with myself when practice isn't going the way I expect it to.
These three elements work together in a continuous cycle, not as separate steps. They help create what the authors call "reperceiving" - a fundamental shift in perspective that allows us to step back and observe our experience with greater clarity and less reactivity.
As you read these, what comes up for you? Do you see an opportunity to approach your practice in a new way?
Read the paper using the link below:
Shapiro, S.L., Carlson, L.E., Astin, J.A. and Freedman, B. (2006), Mechanisms of mindfulness. J. Clin. Psychol., 62: 373-386. https://doi.org/10.1002/jclp.20237