Book SummaryWherever You Go, There You Are, by Jon Kabat-Zinn

1-Page Summary1-Page Book Summary of Wherever You Go, There You Are

Wherever You Go, There You Are, by Jon Kabat-Zinn, offers an introduction to mindfulness as well as practical strategies for incorporating mindfulness into your daily life. Kabat-Zinn argues that many of us exist in a constant state of distraction, either preoccupied with the past or worried about the future. Mindfulness, he explains, is a tool that will allow you to stay fully present and recognize the extraordinary gift of each moment.

Kabat-Zinn is a meditation teacher who is often credited with bringing mindfulness practice to mainstream medicine and into public awareness. He is also a professor emeritus of medicine at the University of Massachusetts Medical School where he founded the Mindfulness-Based...

Wherever You Go, There You Are Summary What Is Mindfulness?

The language of mindfulness has become increasingly common in everyday vernacular. But what is it really?

According to Kabat-Zinn, mindfulness is the practice of noticing the present moment and observing it without judgment. Without mindfulness, he argues, many of us move through our day preoccupied with things that happened in the past, worried about things that might happen in the future, or simply caught up in the chaos of our own thoughts. By doing this, we fail to appreciate what's happening right in front of us.

(Shortform note: Kabat-Zinn uses the terms mindfulness and meditation interchangeably throughout the book. For the purposes of this guide, mindfulness will refer to the overarching practice of becoming aware of the present moment, while meditation will refer to structured mindfulness activities, namely the specific postures and visualizations discussed later on.)

Mindfulness is a tool to interrupt an otherwise habitual lack of awareness by offering the opportunity to pause and notice what's going on around you and inside you. Kabat-Zinn clarifies that pausing (what he calls “non-doing”) shouldn't be confused with doing nothing. When we do nothing, time...

Wherever You Go, There You Are Summary Why Is Mindfulness Important?

Having explained the basic principles of mindfulness, we’ll now outline why mindfulness matters. Kabat-Zinn argues that cultivating a mindfulness practice is worthwhile because it’ll allow you to live a richer life, know yourself better, make more intentional choices, and appreciate your connection to something larger than yourself. (Shortform note: While many studies have outlined the benefits of mindfulness, some psychologists and cognitive scientists warn that the scientific data on mindfulness is still limited, pointing to studies that are based on poor methodology and misinformation.)

Experience the World More Fully

First, Kabat-Zinn explains that mindfulness has the power to make your life richer and more vibrant. Our experience of the world is often filtered through the stories we tell ourselves about our experiences. In this way, our thoughts, assumptions, and perceptions of reality distort our experience of the world. For example, if it’s raining, you might feel annoyed that you forgot your raincoat or worried that traffic will be worse, but when...

Wherever You Go, There You Are Summary How Do You Practice Mindfulness?

After developing a greater understanding of the importance of mindfulness, how do you start practicing?

Kabat-Zinn emphasizes that anyone can practice mindfulness because mindfulness is simply about being who you are. However, he does highlight certain values that you can cultivate in your daily life that will help you sustain and nurture your mindfulness practice.

(Shortform note: The full acknowledgment and acceptance of who you are is similar to the Buddhist concept of satori, the sudden and profound understanding of the nature of reality and one's own true nature. While satori is often translated as "enlightenment," satori isn’t necessarily a permanent state of being; it can be experienced by anyone at any time, regardless of their level of spiritual development.)

Practice Values That Support Mindfulness

The values outlined by Kabat-Zinn can be summarized as simplicity, patience, vulnerability, and perseverance.

Simplicity

First, Kabat-Zinn recommends choosing simplicity whenever possible—in what you do, what you buy, and what you prioritize. **Do one thing at a time so you can fully experience...

Shortform Exercise: Commit to Values That Support Mindfulness

Kabat-Zinn explains that anyone can become more mindful but that mindfulness is a practice that requires ongoing commitment. He explains that there are values you can embody on a daily basis that help support your practice. These values include simplicity, patience, vulnerability, and perseverance.

Choose one of these four values (simplicity, patience, vulnerability, or perseverance), and think about one example of how you already embody this value in your daily life.

Shortform Exercise: Identify Opportunities for Mindful Moments

Kabat-Zinn asserts that every moment and activity is an opportunity for mindfulness. Mindfulness doesn’t require any specific activity or environment; it can happen anywhere at any time. That being said, it’s impossible to remain mindful at all times, so it can be helpful to find specific moments in your day to start building a habit of mindfulness.

List two or three activities that are part of your everyday routine. They can be anything from making tea to taking the dog for a walk or commuting to work.