Seven Principles of Mindfulness

Dr. Jon Kabat-Zinn is one of the top researchers and experts in mindfulness. He describes the seven principles of mindfulness as: non-judging, patience, beginner’s mind, trust, non-striving, acceptance, and letting go.

Each of these concepts is described here with an accompanying example. In the pages that follow, try to come up with examples from your own life that describe how you might put each of these principles into action. At the end, you will find a mindfulness log to help you continue practicing these principles throughout your week.

Non-Judging

The concept of non-judging can be thought of as viewing events that occur from the perspective of a third-person omniscient narrator. Such a narrator typically reports things from a neutral, nonjudgmental position and does not get swept up in drama. They witness events but do not judge them as good or bad. They simply are what they are. Non-judging can be very difficult to practice, as we judge our experiences all day long. We feel good or bad, and then we make judgments about whether or not our experience is acceptable. Non-judgment asks us to simply witness without expectation, judgment, or preference.

Example: You see a post on social media that features a photo of three of your friends at a party you were not invited to. You immediately judge what they are wearing, judge whatever they are doing in the photo, and make assumptions that may not actually be fair or true. You are about to judge yourself for not making the invite list, when you realize you have been denying invitations for months. They likely thought you were not interested in attending. You realize you may have been unfairly judging your friends and that there may be more to the story than you were open to considering.

Patience

For millennia ls, cultivating patience can be extremely difficult. Time may feel as though it is moving painfully slowly, especially when we are feeling discomfort. We want the bad feelings to go away quickly and become impatient and upset when they linger longer than we want them to. Patience allows things to unfold in their own divine time.

Example: It seems like all of your friends are either coupled, married, or having babies. They might even own a home or be well on their way toward one. Meanwhile, you feel like you are treading water, going from one relationship to the next, barely enjoying your job, and feeling frustrated. Practicing patience (and finding the silver lining) can allow you to make the most of being single and having the freedom to experiment with jobs and vocations until you find your passion. You have your whole life to “adult,” and while you wait for things to settle down in life, you can find time to engage in new hobbies, get some exercise, create an art project, or do other rejuvenating activities.

Beginner’s Mind

Adopting a beginner’s mind is akin to seeing things through a child’s eyes-for the first time ever. It is similar to the old adage “stop and smell the roses.” So often, we rush past the rose bush on our way to the bus stop that we don’t notice its beauty. It is only when we stop one day that we can realize its beauty and fragrance for the first time. Having a beginner’s mind allows us to get out of our ruts of thinking.

Example: You finally moved to the big city but are overcome by traffic, the high cost of living, and the other challenges that come with urban life. However, you also miss out on the diverse experiences and cultural immersions that surround you. Maybe one day on your walk to work you stop and take in an urban garden a few blocks down, or you remark at how you can drop by the local coffee shop without fighting for parking. Or, you simply notice storefronts, streets, and parks you’d never paid attention to before. See if you can experience your neighborhood like a tourist might.

Trust

This principle involves trusting your intuition, your sense of self, and what it is that you need. Too many times, millennials can get caught up in what their friends, colleagues, and family are doing, and they ignore what is the best decision for themselves. Trust involves knowing your limits and being comfortable setting boundaries and taking time to nurture yourself.

Example: You get a text message from your friend in Human Resources that layoffs might occur. You start to worry about your work ethic, your reputation, and those projects you got in just under the wire. But then you also remember the concept of trust. You trust that you have a strong, open relationship with your boss and that even if you are laid off, it might be a sign the organization was not the best fit for you.

Non-Striving

In today’s ultra-competitive environment, there is much pressure placed on individuals to succeed. They must get the best jobs, earn the highest pay, and outperform their peers. This becomes such a deeply engraved mindset that the idea of non-striving can be completely foreign. In fact, it might even be confused with laziness! But in actuality, non-striving is about accepting things as they happen. It is the idea of allowing things to fall as they may without striving to change things.

Example: Your older sister was just made partner at a major law firm while you’re getting weekly rejections from jobs you’ve applied for. You start to feel sorry for yourself and possibly even try to escape your misery through harmful behaviors, such as drinking. But in thinking about the principle of non-striving, you realize you are doing the best you can and that your unique talents will lead you where you are meant to be. All you can do in the meantime is continue to apply for jobs, work hard, and be kind and compassionate to yourself and those around you.

Acceptance

Acceptance means allowing things to be as they are. Many times, we do not agree with things, but learning to accept them opens the doors to finding peace. If you are very politically active and find that your favored political party is not elected, then you might be unhappy, but you must learn to accept it. By pushing, denying, and trying to force things your way, only more struggle and strife arises. Acceptance allows us to still remain engaged and active, but it does not put us in a constant state of discomfort.

Example: You just went on Snapchat and learned your ex-boyfriend is dating someone new. You start crying and feel sad, rejected, and angry at him for moving on so quickly. Even though you are tempted to cyberstalk the new girl and send him angry messages, you realize the most peaceful way to exist is to accept that he has moved on. It may take you time to move on as well, but accepting this new state of affairs is more healing than is yearning for the past.

Acceptance

Acceptance means allowing things to be as they are. Many times, we do not agree with things, but learning to accept them opens the doors to finding peace. If you are very politically active and find that your favored political party is not elected, then you might be unhappy, but you must learn to accept it. By pushing, denying, and trying to force things your way, only more struggle and strife arises. Acceptance allows us to still remain engaged and active, but it does not put us in a constant state of discomfort.

Example: You just went on Snapchat and learned your ex-boyfriend is dating someone new. You start crying and feel sad, rejected, and angry at him for moving on so quickly. Even though you are tempted to cyberstalk the new girl and send him angry messages, you realize the most peaceful way to exist is to accept that he has moved on. It may take you time to move on as well, but accepting this new state of affairs is more healing than is yearning for the past.