9 Attitudes of Mindfulness

The 9 Attitudes of Mindfulness: A Daily MBSR Practice for Calm and Clarity

 

These nine attitudes are like “friendly guides” for your mind and heart. You don’t have to be perfect. You’re simply learning how to notice what’s here and meet life with more kindness and clarity—one moment at a time.

A gentle way to use this page

Choose one attitude for today. Read it slowly. Try it once in a real moment. That’s enough.
Small steps matter.

1. Non-Judging

Seeing clearly, without adding harsh labels

Non-judging means noticing when the mind says “good,” “bad,” “right,” or “wrong”—and gently coming back to simple facts.
It helps us suffer less.

Try this:

Name the judging: “Judging is here.” Then ask: “What are the facts right now?”

Gentle phrase: “I can notice my judgments and return to kindness.”

2. Patience

Letting life unfold at its own speed

Patience means giving this moment time to be what it is. It is not lazy. It’s steady.
Patience helps the nervous system calm down.

Try this:

In a waiting moment, feel one full breath from start to finish.

Gentle phrase: “I have enough time for this breath.”

3. Beginner’s Mind

Meeting this moment as if it’s new

Beginner’s mind means staying curious. Even if you’ve felt this feeling before, this moment is still new.
Curiosity softens old habits.

Try this:

Ask: “What is this like right now?” (Not yesterday. Not tomorrow. Right now.)

Gentle phrase: “Let me see this with fresh eyes.”

4. Trust

Listening to your own experience

Trust means learning to believe your body and your inner wisdom. You can listen, check in, and choose.
You are allowed to go at your pace.

Try this:

Place a hand on your chest or belly and ask: “What do I truly need right now?”

Gentle phrase: “I can trust myself to take the next kind step.”

5. Non-Striving

Not trying to “fix” the moment

Non-striving means you don’t have to force calm or force happiness. You simply practice being present.
Often, calm comes later as a result—without pushing.

Try this:

For one minute, let your breath be natural. No goal. No performance.

Gentle phrase: “I can be here without having to achieve anything.”

6. Acceptance

Recognizing what is already true

Acceptance means seeing reality as it is right now. It does not mean you like it.
It means you stop fighting what’s already happening.

Try this:

Say quietly: “This is what’s here right now.” Then soften your shoulders.

Gentle phrase: “I can face what’s real with kindness.”

7. Letting Go

Releasing what you don’t need to hold

Letting go means loosening your grip—on a thought, a worry, or a story that keeps repeating.
You don’t have to throw it away. Just loosen.

Try this:

On the exhale, imagine your hand opening. Release just 5%.

Gentle phrase: “I can loosen my grip and return to now.”

8. Gratitude

Noticing what supports you

Gratitude means paying attention to what is good or helpful, even if it’s small.
It can brighten the heart without denying pain.

Try this:

Name one simple support: warmth, a sip of water, a safe chair, a quiet room.

Gentle phrase: “Something here is supporting me.”

9. Generosity

Offering kindness—starting with yourself

Generosity means giving what helps: patience, attention, a kind word, a listening presence.
It begins by not running yourself empty.

Try this:

Offer one small kindness: a gentle tone, a pause, or a helpful action.

Gentle phrase: “From steadiness, I can offer care.”

How to Practice (Simple and Real)

Pick one attitude for today

Morning choice: “Today I practice patience.”
Then look for one moment to try it: a red light, an email, a conversation, a sore spot in the body.

Use a 3-step reset (10 seconds)

1) Notice: “This is here.”
2) Breathe: one slow breath.
3) Choose: one attitude to guide your next step.

 

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