Welcome to the Practice
What are the Attitudes of Mindfulness?
Central to mindfulness are nine foundational attitudes. They are not separate goals to be achieved, but rather interconnected qualities to be cultivated. They serve as the fertile ground in which your practice can grow, helping you to calm the mind, relax the body, and perceive the world more clearly. The stance you adopt during practice profoundly influences its long-term value. Select an attitude above to begin your exploration.
Non-Judging
What is Non-Judging?
Non-judging is the practice of observing thoughts, feelings, and sensations without applying evaluative labels like ‘good’ or ‘bad,’ ‘right’ or ‘wrong.’ It’s about becoming an impartial witness to your own experience, stepping back from the constant stream of judgment that colors perception.
Key Benefits
- Allows for clearer, more discerning awareness.
- Fosters a wiser, broader perspective in any situation.
- Reduces mental reactivity and increases happiness.
- Associated with reduced PTSD symptoms.
- Boosts self-confidence through neutral self-observation.
Putting it into Practice
Formal Practice
In sitting meditation, focus on your breath. When thoughts, feelings, or sensations arise, simply note their presence without getting caught up in them or criticizing yourself for having them. If the mind wanders, gently guide it back to the breath without judgment. The practice is to sit with all experiences, comfortable or uncomfortable, with an allowing presence.
Informal Practice