Mindfulness and Compassion


There are several definitions out there but I will start with two definitions:

  1. “Mindfulness is the awareness that arises from paying attention on purpose, in the present moment, non-judgmentally.” – Jon Kabat-Zinn
  1. “Mindfulness is paying attention to your life, here and now, with kindness and curiosity.” – Amy Saltzman



There is a growing body of research that shows that mindfulness can help us in many ways, chief among those are that it can help us:

  1. Quiet the habitual chatter of the mind;
  2. Cultivate a capacity for deep awareness;
  3. Increase focused attention;
  4. Feel connected and compassionate.



  1. Stop — say, three times per day (increase as you wish) wherever you are, take a deep breath and if you can close your eyes, do so and pull everything inward. Then, open your eyes and reconnect outward. A couple of seconds is all you need. As you are doing this ask yourself: How is my body feeling? Am I tense anywhere? If so, can I relax? What is my mind doing? Is it calm, stressed, whirling? Am I in the moment or somewhere else?
  2. When you are in the presence of a person who makes you stressed, unhappy or self-conscious, take a moment to step outside of yourself and bring awareness to your mind and physical self. Where do you feel tension? What if you try to relax it? Does that change the dynamic? What is it inside of you that makes you feel this way?
  3. What is your favorite time of day? If it is morning, for example, take a glance outside your window as you prepare for your day. See if you can notice five to 10 things. Maybe the sky is a magnificent color? Maybe you’ve never noticed the color of your neighbor’s door? Maybe you notice a bird singing?
  4. CHABSS Faculty and Staff should attend one of the weekly sits scheduled for this semester on Wednesdays at noon (KELL 3012) and at 4:00pm (SBSB Faculty and Staff Lounge).


CHABSS Faculty and Staff should sign up for the Mindfulness Based stress Reduction course (8 weeks) offered by HR and MindfulCSUSM.

One comment

  1. Curiosity. Many scholars become who they are because of a strong innate curiosity to better understand the world around them. Used mindfully and with kindness, imagine how we can improve our lives by turning our curiosity inward? Thank you for sharing this with us.

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