Cultivating the 9 attitudes of Mindfulness – Dr Jon Kabat Zinn.
There is so much literature available regarding mindfulness and how to live mindfully. I love the way
Dr Jon Kabat Zinn describes this – particularly the 9 attitudes that we can cultivate in our daily lives.
1 . Non Judging
Become aware of your judging. Recognise and understand things. See things with discernment
( capacity to see what is unfolding) rather than judging. This will allow you to live more authentically
– in the present moment.
Pay attention to what is on your mind. Be aware of judgemental attitude – don’t judge the judging.
Find a way to navigate judging – rest in awareness.
2. Patience
Cultivate patience. Recognise that things unfold in their own way. We are often impatient to get to
where we want to be. Inhabit the present moment with acceptance – otherwise, you are never
happy where you are. Wisdom of patience is profoundly restorative. Things cannot be hurried.
3. Beginners Mind.
Moments are always fresh and new – don’t see things through the lens of your opinions. Minds can
be full of expertise but have no room for fresh learning/ novelty. Be open and spacious. Bring to any
moment. This brings infinite possibilities and freshness. People feel seen and recognised which
benefits them and us.
4. Trust.
Cultivate trust of yourself, intimacy with selves – wisdom of the body, breathing, living organism.
Also bring trust to our minds. Reside in own confidence to meet challenges
5. Non striving.
Allow things to be held in awareness. We all have so many agendas, always wanting to be
somewhere better. Learn to enjoy where you are. Practice “non doing” – appreciate what is already
here. Be with the unfolding of life. Whatever is already here is good enough – even if it’s not good.
6. Letting Go.
Let things be as they are – try not to cling and grasp things (we want) and push away (things we
don’t want) Allow things to be as they are. Recognise you are caught by your own desires. (painful)
Letting go releases you. Remind yourself to let things be – receive and let go, like the breath.
7. Gratitude.
Bring to the present moment -gratitude for being alive and for all you have. We take so many things
for granted.
8. Generosity – give to others what would make them happy. Give people joy – this enhances
interconnectedness. Give time and care to someone other than yourself. Attending to ones’
experience of suffering with the wish to alleviate it. Show compassion
9. Acceptance
Act of recognition that things are as the way they are. Accept and apply wisdom. Some things are
very hard to accept (e.g., chronic pain – hard to put out the welcome mat) This is the gateway to
alleviating suffering.
Our minds are like weather patterns – sometimes clear days, sometimes cloudy, stormy, rainy.
Get in touch with awareness – thoughts are not you. Observe them like a scientist. You can’t
sweep thoughts away. Watch your thoughts in an impersonal way – observe them. Don’t get
caught in them.
Additional qualities of mindfulness.
Impermanence – nothing stays as it is, in nature, the weather, our bodies, emotions, circumstances
etc.
Equanimity – being aware of whatever is happening without being swept away by it – good or bad.
Dr Kabat Zinn also describes mindfulness as being difficult to cultivate and that it needs to practiced
regularly. “Who we think we are is really small compared to who we actually are”
You can check out more from Dr Kabat Zinn on YouTube where he also posts guided meditations.
Have a fabulous day,
Lesley