The 9 Attitudes of Mindfulness

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For more information about the 9 attitudes of mindfulness, I highly recommend watching this informative video created by the founder of mindfulness

For more FREE mindfulness recourses like this video, please visit PalouseMindfulness.com

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Beginners Mind

Non-judgement

Acceptance

Trust

Patience

Non-striving

Letting Go

Gratitude

Generosity

"The richness of present-moment experiences is the richness of life itself. Too often we let our thinking and our beliefs about what we “know” prevent us from seeing things as they really are. We tend to take the ordinary for granted and fail to grasp the extra-or­dinariness of the ordinary. To see the richness of the present mo­ment, we need to cultivate what has been called “beginner’s mind,” a mind that is willing to see everything as if for the first time."- Jon Kabat-Zinn

We often take the ordinary for granted. Moving through familiar experiences without findingWith a beginners mind, we engage in every experience as if it were the first time without letting our thinking or beliefs prevent us from seeing things as they actually are. This childlike mindset brings curiosity and wonder to all experiences, even if we have done the activity thousands of times before. A beginners mind recognizes that each moment is new, because it is! We have never experienced this particular moment before. If you were to walk around the block once everyday, each experience of walking would be slightly different from the last. Daily differences in weather, nature sounds, and bodily sensations will make each walking experience completely new. We may have experienced an activity before, but there will always be circumstantial differences between the different experiences of doing the same activity.

 

We can engage in every experience with curious eyes by recognizing what makes this moment unique and different from the next. This attitude turns familiar daily duties into new experiences.

ideas, attitudes, and desires of each experience prevent us from recognizing that this moment is new.

seeing things with a beginners mind puts aside the ideas and opinions that we have about someone or something so that we can 

This attitude of a beginners mind also assists in the way we interact with others. Bringing your awareness to a relationship with a beginners mind allows to not see the individual for the ideas and opinions we have created about them, but noticing how amazing they are and 

"sometimes we are so expert that our minds are full of our expertise, but leaves us without any rhelm "

Brushing our teeth is a chore that we have all done thousands of times before. How can we can make this activity . We can bring an open mind filled with curiosity and wonder to the experience of brushing your teeth. As if it were the first time feel the brush polish each tooth, tasting the flavor of your paste, and notice the consistent rhythm of your brushing. With a beginners mind we can change the unpleasant feeling that comes with doing chores and begin enjoying every experience. No matter how much we don't want to and how many times we have done it, we can enjoy every experience with a beginners mind.

The attitude of non-judegment begins with recognizing our thoughts as equals. Wether they are positive or negative, we form an unbiased attitude towards thoughts by not categorizing them as right or wrong. This is especially helpful when experiencing judemental thoughts that we typically label as wrong. We recognize that these things are natural that accpeting this allows us to not judge ourselves for having these thoughts, but instead we can cultivate an understanding to why we are having these thoughts. Once an understanding is cultivated, we can offer the possibility of doing differently next time

They may always be there, and we can begin practicing non-judement towards ourselves for our thoughts, feelings and emotions by accepting them as they are without judgement. 

 

 that come into our thoughts and the feelings and emotions that arrise when thinking in a judgemental way. We grow an understanding for these judgements without judging ourselves for having these thoughts.

 along with the feelings and emotions that arrise with judging thoughts.  may be about ourselves, others, or something else. We recognize these things without the rules of right and wrong. Without 

 

Non-judgement towards others, and most importantly ourselves. Often judgements made towards other people stem from judgements about ourselves. 

When we practice non-judgement we cultivate kindness and compassion towards ourself and others.

The attitude of acceptance is.  for everything as is. acceptance for the past and recognizing we cannot change it. acceptance for the present for everything as it is. acceptance for the future as the outcome is out of our control. Cultivating acceptance for everything in our lives may combat feelings of frustration, anger, anxiety, and other feelings and emotions associated with control.

Trust for others is sometimes hard to cultivate. It's often easier to begin trusting ourselves first. We already have trust within ourselves. Especially trust within our bodies. We trust ourselves that we will breathe without thinking about it. If we had to worry about breathing all the time odds many of us would be dead.

 

Recognizing when we are impatient and observing what happens when we are in an impatient state. The heart racing. clammy hands, and muscular tension in the body are commonly felt when expeiencing impatience. We can begin practicing patience by redirecting our awareness from the situation that is causing impatience to a mindful anchor that cultivates calmness. Like focusing on the breath. Ulti

We can look at a situation and ask ourselves what we have control over in the he moment. Odds are whatever is creating impatience is out of our control. so the best we can do is change how we are reacting to the situation. Choosing to invite in something that brings us peace instead of focusing on the stressful situation.

When we can notice impatience, we can begin letting go of all things our of your control.

First step is recognizing. If I recognize that I am growing impatient in traffic and I find that my thoughts are racing, my hands have a death grip on the wheel, and my heart is racing. Stop hurrying and start arriving in the present!

The attitude of non-striving is when we try less and achieve more. Moving into this mindset of not trying to go anywhere- letting go of attachment to any outcome- just allowing things to be as is. without agenda and without acting on your own experiences. We spend so much time working to achieve something great heights that we feel will make us happier if we reach them. Overworking ourselves to the point of exhaustion to finish a task instead of slowing down a bit and fully experiencing whatever the task is that you’re doing. During mediation we don’t need to strive for anything like we have to when we are not. When we are strongly attached to a particular outcome, such as relaxing, clearing our mind, becoming more compassionate, striving towards these goals actually interferes with the ability to accept what is.  Whatever is already here is enough!

Letting be, and letting in all work together in the attitude of letting go. This applies to both physical and emotional trauma. Whether experiencing habitual bodily tension or holding onto emotional trauma we begin letting go. Letting go of whatever we are holding onto that no longer serves us. Tension held in the muscles, attachements to .thoughts, objects, or experiences. There is so much in our lives that we may let go of. We can let go by letting in and letting be. Observing the relationship with the breath. Letting go of air as we exhale and letting in air as we inhale. We can practice letting be by letting the breath be as it is. Letting it come and go without the need to change it. Simply letting the breath be as is. This gentle dance of letting go, letting in, and letting be is the slow of actions for the attitude of letting go. Tension can build up from past physical, mental, and emotional trauma  We also hold onto 

All the time we take life for granted! Even in the lowest moments of our lives when we feel our world is ending, there is always something to be grateful for. Gratitude is the roots of cultivating positivity in our lives.

The attitude of generosity is choosing to be selfless for the benefit of someone else. And this is not doing a generous act to make ourselves feel good about ourselves, but doing something for someone else only for the benefit of them. Knowing that you have brought joy into someone's life offers you that joy that comes with doing a selfless act.