Tiger Tea 16

The Hope-Mindfulness Paradox: When focusing on the present feels stressful

Many of us who practice mindfulness meditation or try to live more present-centered lives eventually bump into an interesting philosophical tension: How do we reconcile the future-oriented nature of hope with the practice of staying grounded in the present moment, especially when we are going through stressful times in the present moment?

At first glance, these concepts might seem fundamentally at odds. Mindfulness teaches us to fully inhabit the present, to accept what is rather than dwelling on what could be. Hope, on the other hand, is inherently future-focused - it’s about maintaining positive expectations for what lies ahead, even in difficult circumstances.

In fact, a recent study from NC State found that hope appears to be more beneficial than mindfulness at helping people manage during prolonged periods of stress at work.

So is “mindful hope” an oxymoron?

The Case for Conflict

Those who see tension between hope and mindfulness often point out that hope can pull us out of the present moment, leading us to fixate on future outcomes rather than accepting current reality. Hope might even be seen as a subtle form of resistance to what is - a way of saying “this moment isn’t enough” or “things need to be different.”

From this perspective, hope could be viewed as a distraction from true presence, or even as a source of suffering when our hopes go unfulfilled. It represents attachment to wanting certain outcomes in the future.

The Case for Compatibility

However, there’s another way to look at this relationship. Perhaps hope and mindfulness can coexist and even complement each other when approached skillfully.

During difficult times, focusing on the now may leave us feeling bleak or overwhelmed. We may get mired in our negative emotions of the present. The NC State study found that hope worked in part by increasing positive emotions, which then in turn boosted the resilience of the participants.

Mindfulness doesn’t require us to abandon all thoughts of the future - it simply asks us to be aware of when we’re thinking about the future versus experiencing the present. We can hold hope lightly, as a gentle orientation toward possibility, rather than clutching it as a rigid expectation.

Finding Balance

The key may lie in distinguishing between different types of hope:

  1. Attachment-based hope: A hope tied to a specific desire that feels crucial to our well-being (I hope I get a 5% raise this year)

  2. Open hope: Where you wish for a positive outcome but are not wed to a specific result (I hope I do my best on this big project)

While the first type of hope might indeed conflict with mindfulness practice, the second type could support it. Open hope helps us remain curious and engaged with life while maintaining resilience to accept whatever actually occurs.

Tips for Practice

So how might we work with both hope and mindfulness in daily life? Here are some suggestions:

  • Notice when hope arises and how it feels in the body. When we feel hopeful, it’s an emotion that exists in the present moment. By practicing mindfulness, we can fully experience and appreciate the feeling of hope as it arises, without getting lost in future scenarios.

  • Practice holding hopes lightly rather than grasping them tightly. Use hope as motivation for goal setting while staying open to multiple possible outcomes

  • Set intentions rather than expectations: Focus on what you can control in the present moment while maintaining an open and positive outlook for the future.

  • Practice gratitude: Regularly acknowledge the good things in your life right now, which can naturally foster hope for the future.

References