The 9 Attitudes of Mindfulness

Mindfulness Attitudes are the basis of our daily stress and anxiety reduction.

Welcome to an exploration of the core principles that deepen your mindfulness practice. Here, we will dive into The 9 Attitudes of Mindfulness, foundational qualities that help you cultivate a richer sense of presence, awareness, and overall well-being. These are not just ideas; they are ways of being that you can bring into every moment of your life, transforming how you experience the world.

The Nine Attitudes of Mindfulness Practice

Mindfulness is more than just sitting quietly; it is a way of approaching life with intention and a particular mindset. Central to this practice are The 9 Attitudes of Mindfulness, which act as guiding principles, shaping how we engage with our inner and outer experiences. By understanding and embracing these attitudes, you can unlock a deeper level of peace and resilience.

These powerful attitudes of mindfulness help you to observe your thoughts and feelings without judgment, fostering a sense of calm even amidst life’s challenges. As you delve into these practices, you’ll discover how embracing The 9 Attitudes of Mindfulness can lead to profound shifts in your perspective and emotional landscape.

This interactive guide will walk you through each attitude, offering insights and simple ways to integrate them into your daily routine. Get ready to explore The 9 Attitudes of Mindfulness and embark on a journey towards greater well-being.

Below is the brief list of the 9 Attitudes of Mindfulness:

Non-Judging: Observing thoughts, feelings, and experiences without criticism or labeling them as “good” or “bad”.
Patience: Allowing things to unfold at their own pace, rather than rushing or demanding immediate results.
Beginner’s Mind: Approaching each moment with a fresh, open perspective, as if encountering it for the first time.
Trust: Having faith in your own innate wisdom, your inner self, and the natural unfolding of events.
Non-Striving: Recognizing that there is no specific outcome to achieve in mindfulness, only to be present.
Acceptance: Acknowledging and embracing situations, thoughts, and feelings as they are, without resistance.
Letting Go: Releasing attachment to what is past or what you wish were different, allowing for flexibility.
Gratitude: Appreciating the simple gifts and moments in life, fostering a sense of thankfulness.
Generosity: Giving freely of oneself and one’s resources, fostering open-heartedness towards life.

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

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

Throughout the day, notice your tendency to label things. When you catch a judgmental thought like, ‘This traffic is terrible,’ reframe it to an observation: ‘There is a lot of traffic. I notice I’m feeling impatient.’ The goal isn’t to stop judging, but to become aware of it, creating a space between the judgment and your reaction. Try this with sensory experiences, like eating a meal, and just notice the tastes and textures without labeling them as ‘good’ or ‘bad.’

Acceptance

What is Acceptance?

Acceptance is the active acknowledgment of things as they truly are in the present moment. It does not mean you have to like the situation or that you’re giving up. t means you stop fighting reality, which is the primary source of distress. It is the necessary starting point for any meaningful change.

Key Benefits

Reduces mental and emotional distress from resisting reality.
Frees up energy to focus on what can be changed.
Paradoxically, it is the first step toward radical transformation.
Helps in experiencing thoughts and emotions with greater balance.

Putting it into Practice

Sit in a relaxed yet alert posture. Bring awareness to your breath and body, allowing all sensations to be exactly as they are without trying to fix or change them. When the mind wanders, gently acknowledge it with a soft mental note like, ‘thinking,’ and kindly return your focus to the breath. If a difficult emotion or pain arises, try breathing into the sensation, not to make it go away, but ‘to get better at feeling.’

Informal Practice

Patience

What is Patience?

Patience is a form of wisdom. It’s the recognition that things have their own natural rhythm of unfolding. It involves remaining calm when circumstances don’t align with our desires or timelines. It encourages us to savor the present moment rather than constantly rushing toward the next one.

Key Benefits

Protects the mind from anger and frustration.
Allows you to remain composed and clear-headed under pressure.
Fosters a deep appreciation for the small, unfolding moments of life.
Helps you become less reactive and more responsive to challenges.
Supports the gradual and sustained unlearning of old, unhelpful habits.

Putting it into Practice

During sitting meditation, bring your attention to the natural rhythm of your breath. Notice the gentle rise and fall of your belly or chest. When the mind becomes busy or impatient, simply note it and gently return your focus to this steady, patient rhythm. Practice patience with your own mind, understanding that wandering is natural. Treat each moment of returning as a fresh start.

Informal Practice

Beginner’s Mind

What is a Beginner’s Mind?

Beginner’s Mind is the practice of viewing every moment with fresh eyes, as if for the very first time. It means letting go of our expectations and preconceived notions, which are often based on past experiences. It’s about approaching the ordinary with a sense of curiosity and wonder.

Key Benefits

Fosters creativity and opens you to new possibilities.
Helps you avoid getting stuck in the ‘rut of expertise.’
Reduces disappointment by releasing rigid expectations.
Can lessen anxiety by encouraging curiosity over worry.

Putting it into Practice

Approach each meditation session as if it’s your first. Let go of any expectations of what it ‘should’ be like based on past sessions. Be curious about the sensations of your breath right now. Notice its unique qualities in this moment, rather than relying on your memory of it. Be open to the possibility that this session will be completely different from any other.

Informal Practice

Look at a familiar person—a partner, child, or colleague—and ask yourself, ‘Am I seeing them as they truly are right now, or through the filter of my past judgments?’ Try a routine activity, like brushing your teeth or drinking tea, and pay full attention to the sensory details: the sounds, smells, and physical sensations. Use the self-talk reminder: ‘Each moment is unique and contains unique possibilities.’

Trust

What is Trust?

In mindfulness, trust is about developing faith in your own inner wisdom, your intuition, and your feelings. It’s also an acknowledgment that you can’t control everything, and that you can trust in the natural unfolding of life. It begins with trusting that your own experience is valid and worthy of attention.

Key Benefits

Builds confidence in yourself and your ability to navigate life.
Fosters a more authentic and self-aware way of being.
Allows you to learn from mistakes without discounting your inner voice.
Promotes objectivity and faith in your own thoughts and feelings.

Putting it into Practice

In meditation, practice trusting the process. Allow thoughts and emotions to arise and pass without needing to control them, trusting that you are resilient enough to handle them. A loving-kindness meditation can also build trust by cultivating a fundamental sense of friendliness and safety within yourself. You can also try a ‘R.E.S.T.’ meditation: Relax attention, Exhale striving, Sense silence, and Tune in to your innate awareness.

Informal Practice

Practice listening to your body’s subtle cues and your ‘gut feelings.’ Instead of immediately dismissing them, get curious. When you make a good decision, take a moment to acknowledge it. Use self-talk like, ‘I made a wise choice that worked out well.’ This builds a track record of self-trust. Affirmations like, ‘I trust the wisdom that flows from within me,’ can also be powerful reminders.

Non-Striving

What is Non-Striving?

Non-striving is the attitude of ‘being’ rather than ‘doing.’ It means allowing yourself to be fully in the present moment without trying to get anywhere else. It’s about letting go of the need to control, fix, or change things, and simply allowing your experience to be what it is. It’s not about passivity, but about acting from a place of awareness rather than frantic energy.

Key Benefits

Leads to a more direct, spontaneous, and effective way of acting.
Brings calm, freedom, and deep satisfaction.
Supports patience and letting go by removing the pressure of results.
Reduces frustration by preventing attachment to specific outcomes.

Putting it into Practice

Meditation itself is the primary formal practice of non-striving. The only goal is to be present. When you notice the mind striving for a different state—’I wish I were calmer’ or ‘I need to stop thinking’—simply witness this tendency without judgment. You might silently say, ‘striving,’ and then gently return to the present moment, allowing everything to be as it is.

Informal Practice

Throughout the day, notice when you get caught in a ‘what’s next?’ thought cycle. Pause, take a breath, and bring your focus back to what’s happening right now. If you’re struggling with a problem, use self-talk to shift your mindset: ‘For this moment, I will allow this to be here without needing to fix it.’ Remind yourself: ‘Peace is found in my relationship to this busy mind, not in its absence.’

Letting Go

What is Letting Go?

Letting Go, also known as non-attachment, is the practice of releasing our grip on things—thoughts, feelings, desires, and outcomes. We tend to cling to pleasant experiences and push away unpleasant ones. Letting go means allowing all experiences to arise and pass without getting stuck on them, recognizing the impermanent nature of everything.

Key Benefits

Liberates you from self-imposed mental prisons of attachment.
Reduces suffering caused by resisting the natural flow of life and change.
Builds resilience for navigating life’s inevitable transitions.
Creates mental and emotional space for new possibilities to emerge.

Putting it into Practice

Focus on your breath. Notice how each out-breath is a natural process of letting go. You can pair this with a silent word, like ‘release’ or ‘let go,’ on each exhalation. When a strong thought or feeling hooks you, acknowledge it, feel it in your body, and then intentionally redirect your focus back to the physical sensation of the breath, consciously letting the thought go.

Informal Practice

Notice when you are ruminating on a past event or worrying about the future. Acknowledge this, and then make a conscious choice to bring your attention to the present moment, perhaps by focusing on a sensory detail around you. Use affirmations to support this practice, such as, ‘I release all fear and doubt holding me back,’ or ‘I forgive myself for past mistakes and choose to move forward.’

Gratitude

What is Gratitude?

Gratitude is the practice of intentionally recognizing and appreciating the good in your life. It protects the mind from its natural negativity bias—the tendency to focus on problems and complaints. It is a way of fostering reverence and humility for the simple gift of being in the present moment.

Key Benefits

Increases optimism, energy, and overall positivity.
Linked to better sleep and higher levels of attentiveness.
Can lower levels of depression and anxiety.
Focuses your attention on the positive aspects of life, even amid challenges.

Putting it into Practice

Start a gratitude journal. Each day, write down three new things you are grateful for, no matter how small. As you write, try to feel the gratitude in your body. Another practice is a ‘gratitude countdown’: quickly list ten specific things you’re grateful for and why. You can also practice ‘savoring’ by taking a moment to intentionally appreciate a sensory experience—the warmth of the sun, the taste of your coffee—with your full attention.

Informal Practice

Bring gratitude into your daily interactions. Thank a friend for their time, or call a parent to express appreciation. Use affirmations like, ‘Today, I am grateful to be alive.’ When facing a challenge, you can try the self-talk: ‘I am grateful for this difficult experience because it is helping me grow.’ During a walk, you can mentally note something you’re grateful for with each step you take.

Generosity

What is Generosity?

Generosity is the quality of having a warm, open heart. It is characterized by giving freely without expecting anything in return. While it can involve material things, the most precious gift you can offer is your full, undivided presence and attention. The practice begins with being generous to yourself.

Key Benefits

Brings more enjoyment and satisfaction than clinging to possessions.
Fosters ‘heart-fulness’ and strengthens relationships.
Cultivating self-generosity (self-compassion) allows for self-forgiveness.
Contributes to long-term happiness and a sense of meaning.

Putting it into Practice

The formal practice often starts with self-generosity. Give yourself the gift of time each day without a specific purpose, or the gift of self-acceptance. A loving-kindness meditation is a core practice for cultivating generosity. In this practice, you systematically send kind and friendly wishes to yourself, to loved ones, to neutral people, to difficult people, and eventually to all beings.

Informal Practice

Practice ‘kingly giving’ by extending kindness or help to others without any thought of gain or return. The most common way to practice is by offering your full, non-judgmental attention when someone is speaking to you. Use self-talk to cultivate self-generosity: ‘I am deserving of compassion and understanding,’ or ‘I acknowledge my self-doubts but will not let them rule me.’ Act on generous impulses, like offering a kind word or a sincere compliment.’

Interconnectedness

How Mindfulness Attitudes Support Each Other

The 9 Attitudes of Mindfulness are not isolated virtues but form an intricate web, each supporting and enhancing the others. For example, Non-Judging creates the space for Acceptance. Acceptance makes it easier to Let Go. A Beginner’s Mind helps us let go of expectations, which supports Non-Striving. Patience is a key component of Non-Striving. Trust underpins them all, giving us the courage to be open and vulnerable. Gratitude and Generosity create a positive, open-hearted feedback loop. Cultivating one mindfulness attitude strengthens the others, creating a powerful synergy that deepens your practice and improves well-being.

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Warmly,
Heidi & Ross