60 pages • 2 hours read
Jon Kabat-ZinnWherever You Go, There You Are: Mindfulness Meditation in Everyday Life
Nonfiction | Book | Adult | Published in 1994A modern alternative to SparkNotes and CliffsNotes, SuperSummary offers high-quality Study Guides with detailed chapter summaries and analysis of major themes, characters, and more.
Introduction-Part 1, Chapter 15Chapter Summaries & Analyses
Part 1: “The Bloom of the Present Moment”
Introduction Summary
Kabat-Zinn presents his book as an examination of the practice of mindfulness. He suggests that those who manage to internalize its principles can achieve greater peace, wisdom, sanity, and openness to life’s possibilities.
Kabat-Zinn reminds readers that they are only ever in the present moment. He warns against losing touch with this literal and powerful reality and becoming wrapped up with concerns of the past or the future. This is a trap he believes we often fall into without being actively aware of doing so. Being wrapped up in concerns about the past or future, or our fears or spinning thoughts, prevents one from engaging in the present moment.
Kabat-Zinn draws on Buddhist philosophy, labeling the practice of intentional present-moment engagement as “mindfulness.” On the other hand, being preoccupied with the “dreamworld” of the past and future is called “ignorance,” or mindlessness. The process of engaging in the present moment—mindfulness—requires intentional focus and practice. By living mindfully, Kabat-Zinn suggests that one can take charge of one's own life and direct it with purpose.
Meditation is an important tool of mindfulness; it brings awareness to the moment-by-moment action of life. Kabat-Zinn’s book purports to educate its readers on the rationale of mindfulness (Part 1) and provide actionable instructions on meditation (Part 2) and how incorporate mindfulness into one's everyday life (Part 3).
Part 1, Chapter 1 Summary: “What Is Mindfulness?”
Mindfulness is a Buddhist practice that allows one to live in harmony with oneself and the world by fostering an appreciation for the present moment. According to Buddhist philosophy, most of us live in a state of dream-like unreality, ruled by automatic and unconscious thoughts and desires. Meditation helps one to wake from this metaphorical “sleep” and to appreciate the moment-by-moment passage of life and associated opportunities for growth and transformation.
If one doesn’t take action to awaken from this “sleep,” one is ruled by automatic actions driven by fear and insecurity, opinions and prejudice, and expectations and projections. Those who live mindlessly have lost touch with their authentic selves and have low confidence in their ability to affect their life or health.
On the other hand, those who live moment-to-moment have a greater understanding of themselves, their relationships, and the world around them through careful self-observation, self-inquiry, and mindful action. At its root, this practice is one of gentleness, appreciation, and nurturing for oneself and therefore for the world.
Part 1, Chapter 2 Summary: “Simple but Not Easy”
Mindfulness is simple to describe but challenging to practice. Kabat-Zinn stresses that it requires intention and disciplined effort. Through this effort, one can get to know parts of oneself that they were not previously aware of, such as deep-seated sadness or anger. It can also allow appreciation of fleeting moments of joy or appreciation, which might have otherwise gone unnoticed, as mindfulness practitioners consciously leave the thought “ruts” their minds fall into. Kabat-Zinn presents constant running thoughts as a river; mindfulness through meditation allows one to sit on the bank of the river to watch the thoughts, rather than being driven ceaselessly by them. Furthermore, one must watch their thoughts with interest and curiosity, rather than judgment and criticism.
Part 1, Chapter 3 Summary: “Stopping”
Meditation means to stop and be present, and to observe the moment, rather than incessantly “doing.” As an activity, Kabat-Zinn urges the reader to consider the idea of dying in this moment; their activities and responsibilities would cease to exist. Then, he encourages them to “die on purpose” in the present moment, to allow the incessant thoughts, concerns, and responsibilities to die out for a moment (20). This allows one to mindfully access and fully embody the present moment, which will feel “vivid, richer, more textured” (20). These moments provide guidance because they put our fleeting concerns in perspective. Furthermore, taking a moment to reconnect, with purpose and resolution, allows intuitively authentic movement in the next direction.
Under the subheading “Try,” Kabat-Zinn urges his readers to enter this period of intentionally “dying” to witness their thoughts, feelings, and surroundings with curiosity for between five seconds and five minutes each day.
Part 1, Chapter 4 Summary: “This Is It”
Kabat-Zinn states that even though it can have incredible benefits, unlike other effortful undertakings, meditation is about realizing where one already is, rather than hoping to see quantifiable results. We can’t meditate to want something special or transformative to happen, as this will cause us to miss what is happening; ironically, Kabat-Zinn explains, “In meditation practice, the best way to get somewhere is to let go of trying to get anywhere at all” (23).
This is about complete acceptance of what is happening, although this doesn’t equate to resignation in the face of undesirable situations. Rather, it is taking a moment to comprehend and sit with the current state of things completely.
In a “Try” activity, Kabat-Zinn asks readers to apply the “this is it” principle to aspects of their life and to reflect on how it makes them feel about that aspect. He urges readers to consider how they would feel about the present moment if they knew that it was the best moment of their life.
Part 1, Chapter 5 Summary: “Capturing Your Moments”
Paying attention allows us to capture moments. Trying to pay attention, rather than giving in to the constant noise of our thoughts, which usually center around our dissatisfaction and desire for change, will be a continual challenge throughout one's life. Bringing attention to the sensory experiences of the present is a powerful tool to remain mindful.
In a “Try” activity, Kabat-Zinn asks readers to ask themselves whether they are awake. If not, he asks them to consider where their mind is at that moment.
Part 1, Chapter 6 Summary: “Keeping the Breath in Mind”
Breath is a “tether line” that can lead one back to a focus on the present. Using one’s breathing to nurture mindfulness simply involves becoming aware of one’s breathing (25).
In a “Try” activity, Kabat-Zinn asks readers to become aware of their breaths; he urges them to return to tracking it whenever their mind (inevitably) wanders. This creates a process of “stringing together moments of mindfulness, breath by breath” (25-26).
Part 1, Chapter 7 Summary: “Practice, Practice, Practice”
Kabat-Zinn covers the importance of continuing to try to stay with one’s breath, as it illustrates how easy it is for the mind to wander and how cluttered the mind is.
Part 1, Chapter 8 Summary: “Practice Does Not Mean Rehearsal”
While realizations, insights, calmness, and wisdom may come about through meditation, it is inaccurate to conceive of it as an effortful pursuit of these goals. Instead, these advantageous symptoms may result from a committed practice of presentness.
The spirit of mindful practice is to take each moment as it is, without judgment but with curiosity and honesty, rather than to struggle for betterment.
Part 1, Chapter 9 Summary: “You Don’t Have to Go Out of Your Way to Practice”
While finding time in retreat may aid one’s mindfulness practice, Kabat-Zinn suggests that “all of Walden Pond is within your breath” (21), referring to the poet and essayist Henry David Thoreau. Thoreau spent two years in a retreat at a country estate called Walden Pond. He wrote about his time there extensively, praising his time spent in stillness and solitude.
Kabat-Zinn recommends taking a little time in one's life for stillness and non-doing, perhaps by becoming attuned to one’s breath. Breath connects our mind to our body and therefore connects us to everything.
Part 1, Chapter 10 Summary: “Waking Up”
Waking up to our moments doesn’t prevent us from thinking or from getting things done; rather, it contextualizes the why of our actions and reconnects these actions to ourselves.
Our moment-to-moment perception of ourselves, other people, our careers, and everything else is filtered through a lens of our thoughts, rather than actively and presently seen for what they are in that moment. The action of seeing clearly, rather than our perception being ruled by our thoughts, is akin to taking off a pair of obscuring glasses.
In a “Try” activity, Kabat-Zinn urges readers to ask themselves, periodically through their day, whether they are awake to that present moment.
Part 1, Chapter 11 Summary: “Keeping It Simple”
Kabat-Zinn suggests to not advertise the advantages of meditating, as this is just cluttering the mind with more irrelevant thoughts. Go meditate, rather than widely discussing the challenges or positives of meditating.
Part 1, Chapter 12 Summary: “You Can’t Stop the Waves, but You Can Learn to Surf”
Kabat-Zinn suggests that the commonly held view of meditation allowing one to “shut out” the outside world is a misconception, as meditation involves the witnessing and acceptance of the current world as it is. People who attend Kabat-Zinn’s meditation clinic learn that stress will remain a part of life even with meditation. Meditation involves understanding obstacles fully, rather than removing them.
He metaphorically likens the busyness of one’s mind to waves in an ocean. Trying to artificially smother the waves will create inner tension and further struggle; the waves grow larger rather than smaller. Meditation doesn’t shut off the waves, it merely observes the waves. Over time, meditation may shelter one’s mind from the intensity of the winds that agitate it, thereby calming the waters.
Part 1, Chapter 13 Summary: “Can Anybody Meditate?”
Kabat-Zinn makes the case that everyone can meditate because everyone is capable of feeling the way they feel. To make meditation part of one’s life does require discipline, though. People who believe they can’t meditate often are not willing to meditate or have previously tried it with an expectation of how they might feel and were therefore put off or disappointed. Meditation involves letting go of expectation and just watching.
Part 1, Chapter 14 Summary: “In Praise of Non-Doing”
Meditation is intentional non-doing, although this doesn’t mean that this is doing nothing. Non-doing involves setting aside time to stop external work to cultivate stillness. These moments of non-doing are an incredible gift for oneself.
In a “Try” activity, Kabat-Zinn asks his reader to go outside—early in the morning is recommended as an especially good time for this—and witness and feel the nature around them with awareness and intention in a sustained manner. After this, the reader should carve out time, sitting or lying down, to meditate.
Part 1, Chapter 15 Summary: “The Non-Doing Paradox”
Our modern culture emphasizes the importance of doing and progress. Kabat-Zinn problematizes this cultural preoccupation, as it misses the importance of appreciating the stillness and wonder of the present moment. The sheer enjoyment of being is the most important achievement we can hope to attain. Achieving anything of value involves letting go of preoccupation with wealth, reputation, or usefulness; otherwise, the work will in some way be biased or impure.
Introduction-Part 1, Chapter 15 Analysis
The Importance of Mindfulness is the primary focus and most prevalent theme through Kabat-Zinn’s work. He uses the metaphor of a diamond to convey the organization of his many-chaptered book. Each chapter is a “glimpse through one face of the multifaceted diamond of mindfulness” (13). This metaphor suggests that the concept of mindfulness, like a diamond, is precious and awe-inspiring. It also suggests, like the multi-faceted diamond, that the practice is complex and can be examined from a number of perspectives. Each chapter provides a focused perspective—like the face of a diamond—that offers a greater understanding of the practice as a whole.
Kabat-Zinn warns his readers of The Pitfalls of Living in Ignorance (or Mindlessness). This is a recurring theme throughout Wherever You Go, There You Are. People who live mindlessly are ruled by unconscious and automatic thoughts, rather than experiencing the reality of the present moment, which is inherently important and joyful by nature of its fleeting presence. According to Kabat-Zinn, the unconscious and automatic thoughts that distract us from the present are often preoccupied with “the past, with what has already happened, or with a future that hasn’t arrived yet” (9). According to Kabat-Zinn, the pull between the present, which we are partially aware of but not fully engaged in, and the busy current of our minds toward the past or future creates an inner tension that “we are only partially aware of” (9). This is important to understand in early chapters, as it thematically underpins Kabat-Zinn’s theories.
Furthermore, Kabat-Zinn suggests that mindlessness prevents us from actually viewing the world in front of us as it is. Our busy minds mean that we are interpreting “a personal fiction” that is colored by “thoughts, fantasies, and impulses” (10). These feelings and thoughts that are filling our mind, about our preferences, preconceptions, projections, and fears, “spin out continuously” and obscure what we are seeing (10). Kabat-Zinn uses the metaphor of a cluttered attic to convey the nature of our crowded minds, which contain “old bags and accumulated junk” (27). This metaphor stresses Kabat-Zinn’s belief that most of our thoughts are irrelevant and unnecessary. The obscuring of the present by irrelevant thoughts, as well as denying us joy and accurate perception, clouds access to one’s authentic direction (10). Kabat-Zinn conveys that living mindlessly is an act of self-harm; he continually seeks to convey that a life not spent striving for mindfulness will cause individuals to “fail to realize the richness and depth of our possibilities for growth and transformation” (15-16). That living “mindlessly” is self-harm helps to underscore the urgency of Kabat-Zinn’s arguments, giving a purpose to the work as a whole.
Kabat-Zinn suggests that mindful living provides “our greatest opportunities for creativity, learning, and growing” (9). In order to live mindfully, Kabat-Zinn asks his readers to constantly and intentionally bring awareness to their present surroundings; he calls this a “systematic cultivation of wakefulness, of present-moment awareness” (10). Kabat-Zinn stresses that this practice is effortful and intentional. He uses the example of Henry David Thoreau, who spent two years in retreat to learn to find stillness and appreciation for the current moment. Although time spent in solitude and nature might be effective for some, Kabat-Zinn stresses that we can find this stillness and moment-to-moment appreciation within the everyday rush of life if we effortfully do so.
The most effective way to foster mindfulness, according to Kabat-Zinn, is through meditation, and he uses these first chapters to introduce the practice. A daily practice of meditation entails harnessing attention and awareness “in the service of self-understanding and wisdom” (11). The practice is advantageous in the pursuit of mindfulness, as a meditative state “can free us from the ruts we so often fall into,” allowing us to witness our surroundings and the flow of our thoughts dispassionately (18). Kabat-Zinn uses the metaphor of a flowing river to help conceptualize the constant flow of our thoughts and how meditation allows us to free ourselves of their control. When we live mindlessly, we allow the river (our racing thoughts) to carry us on; our actions are driven by automation rather than “undertaken in awareness” (18). When we engage in meditation, we metaphorically step out of the river and can become a witness to the thoughts flowing by. Once we are “out of the current” of the river, we can “sit by its bank and listen to it, learn from it, and then use its energies to guide us rather than to tyrannize us” (18). Kabat-Zinn uses metaphorical language to connect abstract concepts, like how one thinks, to physical, concrete images that can be understood and digested. This is a frequent part of his work.
Kabat-Zinn suggests that following the direction of our thoughts and acting on them isn’t inevitable, but it is only through concerted effort that we can learn to separate ourselves from these thoughts enough to witness them and judge whether they are in line with our authentic selves. The process of completely stopping and witnessing ourselves with honesty and without judgment is life enhancing: Kabat-Zinn suggests that the stopping “makes the going more vivid, richer, more textured” (20). Here, the influence of Buddhism continues to be felt, as Kabat-Zinn utilizes Buddhist principals to describe the process and goals of meditating. Further, Kabat-Zinn includes sections labeled “Try,” which are exercises that the reader can perform to experience themselves the mindfulness and principles that he is discussing. This supports the ultimate goal of the book, which is to introduce readers to the principals and practices of mindfulness.
