(Picture: The Art & Tea Mindfluness Workshop I host at The School of Modern Meditation in Auckland Central)

Mindfulness, rooted in ancient Buddhist teachings, has evolved over centuries and gained immense popularity in the modern world, especially in therapeutic and secular contexts. Its significance, however, remains deeply connected to its original Buddhist practices.

Different Buddhist Traditions and Mindfulness:

1. Theravada Buddhism:

In Theravada Buddhism, which is predominant in countries like Sri Lanka, Thailand, and Burma, mindfulness (sati) is crucial to the practice of Satipatthana—the Four Foundations of Mindfulness. These four foundations focus on:

• Body: Being aware of physical sensations and postures.
• Feelings: Observing emotions as they arise and pass away.
• Mind: Becoming mindful of one’s thoughts and states of mind.
• Mental Objects: Observing mental phenomena like thoughts, desires, and perceptions.

In this tradition, mindfulness is the foundation for vipassana meditation (insight meditation), which aims to realize the impermanent, unsatisfactory, and selfless nature of all things. Through sustained mindfulness, one achieves liberation, freeing the mind from attachment and ignorance. 

2. Mahayana Buddhism:

Mahayana, the largest branch of Buddhism, emphasizes the role of mindfulness in the cultivation of bodhicitta (the mind of awakening) and the path of the bodhisattva—those who strive for enlightenment for the benefit of all beings. Mindfulness here is not only about personal liberation but also involves compassion and wisdom directed toward helping others.

In Mahayana, mindfulness is often integrated with shamatha (calm-abiding) and vipassana (insight) meditation practices, with an emphasis on recognizing the emptiness (shunyata) of all phenomena. Practitioners see mindfulness as a tool to cut through delusions, refine wisdom, and develop compassion. 

3. Tibetan Buddhism:

Tibetan Buddhism blends mindfulness with a variety of meditative techniques, often incorporating visualization, mantra recitation, and the practice of tonglen (giving and receiving). While the core teachings of mindfulness align with those of Theravada and Mahayana, Tibetan Buddhism incorporates elements like guru devotion, ritual, and deity yoga, in which mindfulness plays a role in developing the ultimate view of emptiness and compassion. In Tibetan practices, mindfulness is not limited to just meditation but is extended into the daily activities of a practitioner.

Mindfulness is often defined as the awareness that arises through paying attention, on purpose, in the present moment, without judgment. Its nuances, however, can vary:

• Mental Presence: Mindfulness is the ability to remain fully present in each moment without distraction, bringing attention to what is happening now rather than being lost in past regrets or future anxieties.
• Awareness: Mindfulness encompasses a clear awareness of bodily sensations, thoughts, emotions, and external experiences, creating a non-reactive state.
• Non-judgmental Observation: Practitioners are encouraged to observe their thoughts and feelings without attaching labels of "good" or "bad." This helps foster a more equanimous state of mind, free from bias and attachment.

(From left-right: young Theravada monks, Mahayana nuns, Tibetan monks)

Timeline of Mindfulness:

• 6th-5th century BCE:
  Mindfulness (sati) originates with the teachings of Siddhartha Gautama, the Buddha, who incorporated it into his Noble Eightfold Path. It was recognized as a crucial aspect of ethical conduct, mental discipline, and wisdom, guiding practitioners toward liberation and enlightenment.
• 1st–5th Century CE:
  The early Buddhist traditions solidified the importance of mindfulness. Texts such as the Satipatthana Sutta outline the systematic approach to mindfulness practice, and various monastic traditions developed more detailed meditation practices that placed mindfulness at the core of their techniques.
• 12th-19th Century:
  Mindfulness remained largely a monastic practice within traditional Buddhist settings, with little widespread attention outside of the Buddhist communities.
• Late 20th Century (1970s):
  Jon Kabat-Zinn, a scientist and meditation teacher, played a pivotal role in bringing mindfulness to the West. In 1979, Kabat-Zinn founded the Mindfulness-Based Stress Reduction (MBSR) program at the University of Massachusetts Medical School. His approach, which emphasized mindfulness meditation as a tool for reducing stress, pain, and illness, marked the beginning of secular mindfulness in modern medicine. This period saw mindfulness move from Buddhist monasteries into clinical and psychological settings.
• 2000s-Present:
  Mindfulness has become a widespread phenomenon in the fields of psychology, education, business, and wellness. The secularization of mindfulness continued with the development of programs like Mindfulness-Based Cognitive Therapy (MBCT), which blends cognitive behavioral therapy with mindfulness practices to treat depression. The practice has been embraced by a diverse range of people worldwide, contributing to its popularity in everyday life.

Who Brought Mindfulness to the West?

Jon Kabat-Zinn is credited with introducing mindfulness to the broader, secular world. Through his MBSR program, Kabat-Zinn demonstrated the effectiveness of mindfulness in reducing stress and enhancing well-being. His work in the medical and psychological fields made mindfulness more accessible to the general public, without requiring a specific religious or spiritual commitment.

Additionally, prominent Buddhist teachers like Thich Nhat Hanh, Jack Kornfield, and the Dalai Lama also contributed to spreading mindfulness globally. Thich Nhat Hanh’s teachings on mindfulness in daily life, particularly through his concept of “being here now,” have had a lasting influence. Kornfield, along with others, helped establish meditation centers in the West, bringing mindfulness practices to new audiences.

21st Century Well-known Mindfulness Teachers:

(from left - right: Jon Kabat-Zinn, Thich Nhat Hanh, Jack Kornfield, Sharon Salzberg)

Jon Kabat-Zinn:

Jon Kabat-Zinn, a pioneer in bringing mindfulness into the modern, secular world, is best known for creating Mindfulness-Based Stress Reduction (MBSR) in 1979 at the University of Massachusetts Medical School. His work sought to integrate mindfulness into clinical settings, demonstrating its effectiveness in reducing stress, chronic pain, and anxiety. Kabat-Zinn’s approach was grounded in mindfulness meditation, emphasizing awareness of the present moment without judgment. His methods helped bridge the gap between Buddhist teachings and Western scientific perspectives.

Kabat-Zinn studied mindfulness under various teachers, notably Hahn Thich Nhat Hanh and Shunryu Suzuki, two influential Zen masters. He was heavily influenced by Zen Buddhism, although his teachings are secular in nature, designed for a broad audience.

His most famous book is “Wherever You Go, There You Are” (1994), which introduces mindfulness in simple, accessible terms. Another influential book is “Full Catastrophe Living” (1990), which outlines the foundations of MBSR and how mindfulness can be applied to health care. His contributions have had a profound impact on mindfulness practices in medicine and psychology, and MBSR continues to be used worldwide.

Thich Nhat Hanh:

Thich Nhat Hanh, a Vietnamese Zen master, poet, and peace activist, is known for his teachings on mindfulness and its application in daily life. He became a monk at age sixteen and later studied under Zen Master Thanh Tu in Vietnam, before going on to further study in Japan. Nhat Hanh's teachings focus on mindful living and the interconnectedness of all beings. His famous phrase, "the art of mindfulness in every moment," encourages practicing awareness not just during meditation, but in all aspects of life—walking, eating, speaking, and listening.

A key figure in the global spread of mindfulness, Thich Nhat Hanh established Plum Village, a mindfulness practice center in France, which attracts people worldwide. He emphasized the role of mindfulness in fostering peace and reconciliation, drawing on his experiences as a peace activist during the Vietnam War.

His most popular book is “The Miracle of Mindfulness” (1975), where he introduces mindfulness practice and its transformative power. Another famous work is “Peace Is Every Step” (1991), which teaches readers how to incorporate mindfulness into everyday actions. His teachings continue to inspire people around the world to cultivate peace within themselves and in their relationships with others.

Jack Kornfield:

Jack Kornfield, a renowned meditation teacher and author, is one of the most influential figures in bringing Buddhist mindfulness practices to the West. Kornfield began his journey in Thailand and Burma, where he studied Theravada Buddhism and Vipassana meditation under teachers such as Ajahn Chah and Mahasi Sayadaw. His experiences in Southeast Asia deeply shaped his approach, which blends traditional Buddhist teachings with a psychological perspective.

In 1975, Kornfield co-founded the Insight Meditation Society in Barre, Massachusetts, along with Sharon Salzberg and Joseph Goldstein. This center has become a focal point for mindfulness and vipassana meditation in the West. Kornfield’s teachings are often noted for their warmth, humor, and accessibility, helping individuals navigate the complexities of modern life with mindfulness.

His famous book, “A Path with Heart” (1993), provides insight into meditation and mindfulness while emphasizing the importance of compassion, balance, and self-understanding. Another important work is “The Wise Heart” (2008), which explores Buddhist psychology and how mindfulness can foster emotional well-being. Kornfield remains an influential teacher with a significant following, offering mindfulness training worldwide.

Sharon Salzberg:

Sharon Salzberg is a pioneer in teaching mindfulness and loving-kindness meditation in the United States. She began her mindfulness journey in India in the 1970s, where she studied meditation under Munindra-ji, a Burmese teacher of Vipassana, and Dipa Ma, a renowned female meditation master. Her early experiences in India deeply shaped her approach, which emphasizes mindfulness not only as a tool for personal insight but also for developing compassion and kindness toward oneself and others.

In 1976, Salzberg co-founded the Insight Meditation Society in Barre, Massachusetts, alongside Jack Kornfield and Joseph Goldstein. The center has played a significant role in popularizing mindfulness meditation in the West. Salzberg’s teachings are particularly known for their focus on Metta (loving-kindness) and how it can be cultivated through mindfulness practices.

Her famous book, “Lovingkindness: The Revolutionary Art of Happiness” (1995), explores the practice of loving-kindness meditation and its transformative effects on the mind and heart. Another well-known book is “Real Happiness: The Power of Meditation” (2010), which provides a practical guide to mindfulness and meditation. Salzberg continues to teach globally, helping people integrate mindfulness and loving-kindness into their lives for greater emotional and psychological well-being.

In conclusion, mindfulness is a transformative practice deeply rooted in Buddhist traditions, now widely embraced in secular contexts around the world. It has evolved through the centuries, from an essential Buddhist practice to a global movement aimed at improving mental and emotional well-being. The efforts of Jon Kabat-Zinn and other key figures have made mindfulness accessible to a global audience, bridging the gap between ancient wisdom and modern-day needs.

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In Auckland Central, The Grounded Circle offers weekly mindfulness gatherings, a community I started in 2022. These gatherings provide a space for meditation, journaling, art, and tea meditation—each serving as a mindful practice to deepen awareness and connection. During the summer months, we enjoy outdoor picnics, meditating in the serenity of nature. In the colder months, we gather indoors, surrounded by the warmth of candles. It’s a nurturing environment to cultivate mindfulness and a sense of belonging. If you feel called to join, email thegroundedcirclenz@gmail.com for more details and to connect with us.

(Picture: Slow Living Colouring Series I created to serve as a mindfulness art activity. These books are available on Amazon)

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Top 15 books on Mindfulness

Here’s a list of the top 15 books on mindfulness that I love, including both global bestsellers and influential works in the field:

1. "The Miracle of Mindfulness"– Thich Nhat Hanh (1975)

A foundational work on mindfulness in daily life by the renowned Vietnamese Zen master. This book was my first ever reading on Mindfulness when I started to be curious on the teaching of Thich Nhat Hanh.

2. "Wherever You Go, There You Are" – Jon Kabat-Zinn (1994)

A simple yet profound guide to mindfulness practice. This book, in my opinion is an easy read (comparing to "Full Catastrophe Living". It was written in simple, yet inspirational language.

3. "The Power of Now" – Eckhart Tolle (1997)

A spiritual classic that emphasizes the importance of present-moment awareness. This is the book that I reread once every year since 2022.

4. "Full Catastrophe Living" – Jon Kabat-Zinn (1990)

Explores mindfulness-based stress reduction (MBSR) and its healing effects on chronic pain and stress. A bigger book and a bit like text book so I recommend taking your time with this.

5. "A Path with Heart"– Jack Kornfield (1993)

A practical guide that integrates mindfulness with compassion and wisdom. I read this book recently in Nov 2024. What I love most about this book is that Jack Kornfield shares his personal experiences from his own spiritual journey, which includes studying with masters in Thailand and Burma, and working with Western students. These personal anecdotes not only make the book engaging but also give me so much insight into the challenges and transformative power of the mindfulness path. His stories help me to connect to his teachings on a human level, rather than abstract concepts. I do love books that share personal stories.

6. "Radical Acceptance" – Tara Brach (2003)

Explores mindfulness in the context of self-compassion and acceptance. I adore this book and Tara's teaching on self-compassion so much. I recommend reading this book and listening to some of her talks. I always feel like bathing in so much love when I listen to Tara Brach's talks. 

7. "The Wise Heart" – Jack Kornfield (2008)

Explores Buddhist psychology and its application to mindfulness practices. I skim read this one but there are many things that I had to take notes. I will go back to read this book again sometime this year.

8. "Real Happiness: The Power of Meditation" – Sharon Salzberg (2010)

A practical guide for beginners to meditation and mindfulness. I found many of Sharon Salzberg's books are written with simple, straightforward language which make them really pratical and accessible. This one is my favourite book of hers when I started to teach meditation classes in person in Auckland.

9. "The Art of Living" – Thich Nhat Hanh (2008)

Offers guidance on living a peaceful life with mindfulness and compassion. What unique about this book, in my opinion, is Thich Nhat Hanh’s concept of "interbeing"—the idea that everything is interconnected. He explains how mindfulness helps us understand and experience our interconnection with others, nature, and the world. This interconnectedness, when fully embraced, fosters compassion, love, and a deep sense of responsibility for the well-being of all beings.

10. "Mindfulness for Beginners" – Jon Kabat-Zinn (2011)

A great starting point for those new to mindfulness practice. An beginner super-friendly book and a quick read.

11. "The Heart of the Buddha's Teaching" – Thich Nhat Hanh (1999)

Introduces Buddhist teachings on mindfulness, offering practical guidance for applying them to life. A remarkable and comprehensive book that introduces the core principles of Buddhism in a clear, accessible, and practical way. I have to share that I found Thich Nhat Hanh presents Buddhism in a lot more friendly and practical, and no dogmatic way.

12. "The Untethered Soul: The Journey Beyond Yourself" – Michael A. Singer (2007)

A guide to freeing the mind through mindfulness and spiritual awakening. A beautiful must-read book that I have recommended to most of my friends. I came across this book as it was recommended by Oprah Winfrey.

13. "The Mindful Way Through Depression" – Mark Williams, John Teasdale, Zindel Segal, and Jon Kabat-Zinn (2007)

Combines mindfulness techniques with cognitive therapy to prevent depression relapse. Not an easy read but super helpful for anyone that is teaching mindfulness or wanting to support loved ones that going through depression.

14. "You Are Here: Discovering the Magic of the Present Moment" – Thich Nhat Hanh (2008)

Explores how mindfulness can help connect with the present moment. 

15. "Mindfulness in Plain English" – Bhante Henepola Gunaratana (1991)

A clear and accessible guide to understanding and practicing mindfulness meditation. I enjoyed this book even I didn't know much about the author when I first read it. Bhante Henepola Gunaratana is a Srilanka Theravada Buddhist monk. I started to dive into more Theravada Buddhism traditions after my first 10-day silent with Vipassana Centre here in Auckland in 2023. What I enjoyed most about this book is that it introduces core Buddhist teachings that support mindfulness, such as the Four Noble Truths and the Eightfold Path, while remaining accessible to a secular audience. 

These books cover a wide range of approaches, from Buddhist philosophy to practical meditation techniques, and are celebrated globally for their insights into mindfulness and its benefits.