Mindfulness is often thought of as a spiritual practice. Nothing could be further from the truth.
The practice of mindfulness begins in the body. Step One is to attend to your sensations—in other words, the electrical signals sent to your brainstem, as well as its relays back to the eye, ear, nose, tongue or skin. To see this without triggering a cascade of feelings and thoughts is very unusual, and you have to make a conscious effort to let go of thoughts—especially expectations.
Step Two is to attend to that cascade. Every experience—each in-breath and out-breath—feels like something. It’s fleeting. We rarely take time to notice feelings—usually only once they’ve ballooned out of control. However, it’s the other, micro-feelings, from one moment to the next, that trigger our most continuous, most unconscious reactivity.
Step Three is to attend to your mentality, and this takes poise. Thoughts, ideas and habitual patterns operate virtually at the speed of light; it’s hard to get even a glimpse of them. However, all that’s connected interactively to the brainstem. It correlates certain thoughts to particular feeling states. Your goal is to witness your reactions by being less defensive.
Step Four is attending to your whole world. That means the things around you, including the stuff you own, but mostly the world of society and the incredible variety of relationships that make up sentient life. Much of that life doesn’t simply happen out there. It’s rooted in interaction with you. First you identify the stimuli that trigger troublesome feelings, then you note your thoughts, let them go and return to the present. It's a repetitive practice, rather like strengthening a muscle. Similarly, without practice it loses its strength.
Mindful practice happens within these four tangible grounds. It’s something to get spirited about—at least, I think so—but it’s not spiritual, and neither is the present moment. The supernatural and the metaphysical do not lie in tangible space. Moments other than the present—the past and future—might be spiritual, but they're not here.
Let me stress that mindfulness is an ethical practice—something rooted in society and our relationships with others. The purpose is to understand and refine this embodied, socialized life on Earth so that we can live to the full and die in peace.