Mindfulness Meditation


Mindfulness is about being fully aware of whatever is happening in the present moment, without filters or the lens of judgment. It can be brought to any situation. Put simply, mindfulness consists of cultivating awareness of the mind and body and living in the here and now.

There are two kinds of mindfulness: formal, which involves setting aside some time each day to sit, stand, or lie down and focus on the breath, sounds, senses, emotions, or bodily sensations; and informal, which means bringing mindfulness to daily activities like eating, exercising, doing the dishes, or homework with the kids.

Here are eight attitudes of mindfulness as written in “A Mindfulness based stress reduction workbook”, written by Elisha and Bob Stahl.

1. Beginner’s mind. This quality of awareness sees things as new and fresh, as if for the first time, with a sense of curiosity.

2. Nonjudgment. This quality of awareness involves cultivating impartial observation in regard to any experience—not labeling thoughts, feelings, or sensations as good or bad, right or wrong, fair or unfair, but simply taking note of thoughts, feelings, or sensations in each moment.

3. Acknowledgment. This quality of awareness validates and acknowledges things as they are.

4. Nonstriving. With this quality of awareness, there is no grasping, aversion to change, or movement away from whatever arises in the moment; in other words, nonstriving means not trying to get anywhere other than where you are.

5. Equanimity. The quality of awareness involves balance and fosters wisdom. It allows a deep understanding of the nature of change and allows you to be with change with greater insight and compassion.

6. Letting be. With this quality of awareness, you can simply let things be as they are, with no need to try to let GO of whatever is present.

7. Self-reliance. This quality of awareness helps you see for yourself, from your own experience, what is true or untrue.

8. Self-Compassion. This quality of awareness cultivates love for yourself as you are, without self-blame or criticism