Mindfulness: Alternate Pathways
(or: Are
There Any Shortcuts?)
By now,
everyone has heard about the benefits of mindfulness meditation; not only in the popular
press, but in top-ranked scientific journals. Training in meditation has been
linked (in some cases, very consistently) with: reductions in blood pressure;
improvements in mood; reductions in compulsive or addictive behaviors;
improvements in capacity to pay attention; and many other positive results.
Anyone
who hears about these benefits will be likely to say “I want that!” (After all,
who doesn’t?) But then, having said this, that same person will be met with the
realization that getting the benefits of meditation would seem to require that
one actually engage in meditation. Oh. “Well, what if I don’t like meditation?”
would be the next question, and it has been asked innumerable times. I have
heard Jon Kabat-Zinn say that his response (at least sometimes) might be: “You
don’t have to like it. You just have to do it.”
The
question really can be stated as follows: “Is it necessary to engage in a
meditation practice to gain the benefits of meditation?” Or, put more simply:
“Isn’t there a shortcut?”
There are
at least two related topics are raised by this question.
1. The meaning of “mindfulness”: The
scientific study of the benefits of meditation is chiefly centered on a type of
meditation practice that is usually called “mindfulness meditation.” It is
drawn from Buddhist tradition, adapted for health care settings by Jon Kabat-Zinn as “Mindfulness-Based Stress
Reduction” (MBSR). It is understood to involve the attentional, intentional, and attitudinal stance that is
adopted by a person who engages in mindfulness meditation: in this sense, to be
“mindful” is to intentionally, and non-judgmentally, pay attention to the
present moment. The idea is that one
engages in “mindfulness” both in formal
meditation practice, and also, as often and consistently as possible, in
everyday life. Formal meditation practice is considered to be a foundation
for improving one’s capacity to consistently bring the practice of mindfulness
into daily living. There is a very significant and compelling body of
scientific findings that demonstrates the benefits of engaging in formal
mindfulness practice, or meditation.
The terms
“mindfulness” and “mindful” are used in other contexts, as well, and not always
in reference to the meditation tradition just described. Sometimes this
contributes to the natural question: “Can’t I be more “mindful,” without
engaging in meditation?” The answer to that question would seem to be “maybe,”
but it doesn’t seem likely. So far, there
is not a body of scientific findings indicating that this kind of “informal,”
or “everyday” mindfulness practice (by
itself) results in the same benefits as are associated with mindfulness meditation. This does not mean that it
cannot be beneficial; only that any potential positive effects have not been
well-demonstrated or scientifically supported.
2. The desire for shortcuts: Human beings
love to look for short-cuts. One could easily speculate that there an
evolutionary advantage to a capacity for finding more efficient, easier ways to
arrive at desired ends. While this is entirely understandable, it can sometimes
lead us astray. I tend to be skeptical about any path that is advertised as a
“simple” or “easy” or “effortless” or “quick” way to do something that is
generally understood to be time-consuming, and/or difficult. As a teacher, I
find that I am often in the position of delivering to my students what is
received, more or less, as the “bad news”: that is, that you can’t adequately learn new skills without putting in some real
practice, or work. This is true across disciplines: for learning calculus;
for learning a golf swing; and also for creating a new positive habit
(consistent exercise; healthy food choices; meditation; etc.).
Are there “non-meditative”
(or alternate) pathways, for attaining the benefits of meditation? Probably so,
depending on which of those “benefits” one is interested in. Here are some of
the "alternative pathways" that are also demonstrated to provide
various of the benefits that are associated with meditation:
Hypertension: exercise; dietary changes;
pharmaceuticals (medication)
Improved mood: exercise; pharmaceuticals
(medication)
Improved attentional capacity and
skills: behavior
therapy; pharmaceuticals (medication)
Reduction or elimination of
compulsive/addictive behaviors:
cognitive-behavioral therapy; 12-step programs
BUT: Is there a "non-meditative" mindfulness pathway, equivalent to meditation in its various beneficial effects? Not that I know of.
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