Over the past nine weeks, our Mindful Monday email series has offered a space to slow down and explore the foundational attitudes of mindfulness, one gentle reminder at a time. Each week, we turned our attention to a particular quality that supports mindfulness practice, not as a skill to master but as a way of relating more kindly and curiously to our experience. Whether you read them first thing in the morning or returned to them later in the week, these reflections were meant to offer a steady touchpoint, something to lean into and live with throughout your day.

In this post, we’re recapping the attitudes we explored.

Beginner's Mind

"In the beginner's mind there are many possibilities, in the expert's mind there are few." 
~ Shunryu Suzuki

Beginner's mind refers to bringing an open, curious attention to our present moment experience - viewing it as if for the first time, just as a beginner would. Often our minds are clouded by past experiences or assumptions, which prevents us from fully engaging with what is actually happening and seeing things with clarity. When we set aside judgements, past knowledge, and expectations, we make room for new possibilities to emerge. In bringing a fresh perspective to our experience, we realize that each moment is always new and an opportunity to begin again. 

Practice Tips:

This week choose a routine activity that you participate in daily and invite a beginner's mind to your experience. Imagine as if you are doing this activity for the very first time. Notice how this fresh perspective changes the very nature of your experience. 

Listen to the 12-minute body scan meditation below bringing a beginner's mind to your experience. Although you have lived in your body for many years, notice what is present in the moment.

12-min Body Scan Meditation Recording

Non-Judging

"For things to reveal themselves to us, we need to be ready to abandon our views about them." 
~ Thich Nhat Hanh

Non-judging refers to observing our direct experience without forming an opinion of it. When we pay attention to our thoughts, we begin to notice that we evaluate and have ideas about many things in our lives. We have "likes", "dislikes", view things as "good" or "bad", or "right" or "wrong". Cultivating an attitude of non-judgement allows us to see things with clarity, understanding, and discernment. When we see things clearly, and not through the filter of our judgements and habits of mind, we are able to meet each moment with openness, curiosity, and acceptance.

Practice Tips:

When judgment arises, perhaps noticing: 

• What assumptions you're making in this moment

• If it's possible to meet this moment with curiosity instead of certainty

• What this judgment may reveal about your own expectations or beliefs

Listen to the 12-minute body scan meditation below and practice non-judgement. Although we may have many perceptions about our bodies, notice what it is like to let go of these, and observe the body just as it is in the present moment.

12-min Body Scan Meditation Recording

Patience

"Nature does not hurry yet  everything is accomplished." 
~ Lao Tzu

In a world where our schedules are often overfilled, and we hurry from one activity to the next, it is important to cultivate patience. Patience is more than just waiting, it is the understanding that life unfolds in its own time and that some things cannot be rushed. Many of us race through our days tackling tasks, and spend our lives chasing the next big goal, always looking ahead to what's next. Whether it's cooking dinner, driving the kids to sports practice, or looking to grow personally or professionally, things take time. When we are impatient with our lives, it causes us to miss the present moment - the only moment there truly is. 

Practice Tips:

This week when you experience impatience try:

• Bringing your attention to what is actually happening without wishing it away 

• Viewing it as an opportunity to practice presence

• Trusting that each moment of practice supports your well-being

• Remembering that it's a natural part of being human

Listen to the 12-minute body scan meditation below and practice patience. Throughout the practice see if it's possible to be patient with all aspects of your experience, whether it's with your thoughts, emotions, or physical sensations - including discomfort. 

12-min Body Scan Meditation Recording

Letting Go

"Breathe. Let go. And remind yourself that this very moment is the only one you know you have for sure."
~ Oprah Winfrey

Letting go is the willingness to release from attachments, whether it's to thoughts, emotions, or physical sensations. We often cling to things we like, grasp onto ideas of how our life should unfold, and push away what we find unpleasant. Letting go does not mean rejecting or suppressing what is present, nor is it passive resignation, rather it is allowing things to be as they are in the moment. When we are able to accept things as they are, it creates space for new possibilities to emerge, and gives us a greater sense of freedom and ease. If it is difficult to let go, which it sometimes is, see if it's possible to let things be - even for just the moment. 

Practice Tips:

Ways to cultivate letting go:

• Bringing awareness to anything you may be holding on to or pushing away.

• Pausing and acknowledging any aversion or resistance.

• Noticing "should's" and seeing if you can release expectations you have for the moment, mind, and body.

• Letting things go as best you can, noticing what you can't and letting it be - even just for a moment. 

• Remembering that this a practice and it's okay to "let go" over and over again. 

Listen to the 12-minute body scan meditation below. Throughout the practice if you experience resistance or aversion (whether it's to thoughts, emotions, or physical sensations), practice letting go using the tips above.

12-min Body Scan Meditation Recording

Non-Striving

"Non-Striving is trying less and being more."
~ Jon Kabat-Zinn

In a society where many of us set goals and aim for success, it can be beneficial to practice non-striving. This foundational attitude in mindfulness encourages us to let go of our desires to achieve a particular state, especially in our practice. Non-striving does not mean that we can never set goals or accomplish tasks in our daily life, rather it invites us to release any unnecessary effort and be fully present with our unfolding moment-to-moment experience. As counter intuitive as it may sound, doing so may increase clarity and gives us a spaciousness, that makes us more productive.

Practice Tips:

Ways to cultivate non-striving:

• Setting an intention to be fully present without any agenda. 

• Noticing the desire for things to be "perfect" and allowing them to be "good enough". 

• Pausing and acknowledging this desire for things to be a certain way or attachments you may have. 

• Releasing any unnecessary effort.

• Accepting things as they are - even just for a moment. 

• Remembering that this a practice. When you catch yourself "doing," shifting to a state of "being," once again. 

Listen to the 12-minute body scan meditation below and practice non-striving. Rather than practicing with a goal in mind (i.e relaxation, a clear head space), see if it's possible to simply rest in awareness - giving yourself permission to be with each moment as it unfolds

12-min Body Scan Meditation Recording

Gratitude

"Gratitude turns what we have into enough."
~ Attributed to Melody Beattie

Gratitude is the quality of being thankful for the goodness in our lives. It involves having a deep appreciation for both the large and small things that bring us joy. Being fully present allows us to experience the richness of the moment, and gives us the opportunity to recognize even the small and simple things that light us up inside. When we practice gratitude, and savor all the good that life has to offer, it "turns what we have into enough". 

Practice Tips:

Ways to cultivate gratitude:

• Taking time to recognize the goodness in your life, including all of the things that are going "right"

• Remembering to appreciate the small and simple moments (i.e. your morning cup of coffee, the sun shining through your window, a smile from your neighbor) in addition to the larger things 

• Savoring all that brings you joy including thoughts, emotions, or experiences that are pleasant 

• Starting a gratitude journal

• Sharing one thing you are grateful for from your day at the family dinner table 

• Sharing a smile, note, text, or phone call with someone you care about, letting them know they are appreciated

Listen to the 12-minute body scan meditation below and practice gratitude. If possible, as you listen, offering each part of the body a sense of appreciation. Perhaps even recognizing when a part of the body does not have any discomfort, and feeling thankful for this. 

12-min Body Scan Meditation Recording

Listen to the 10 finger appreciation practice below, for an informal way to cultivate gratitude for the small things.

10 Finger Appreciation Practice Recording

Trust

"It is far better to trust in your intuition and your own authority, even if you make some 'mistakes' along the way, than to always look outside of yourself for guidance."
~ Jon Kabat-Zinn

As we practice mindfulness and meet each moment with awareness, there is an invitation to trust what unfolds. Rather than doubting or trying to change what we notice, we are invited to simply be with 'what is'. In practicing this foundational attitude, we cultivate a deeper relationship with ourselves and the world around us. In time we develop a quiet confidence in being with each moment as it is, even during times of difficulty or uncertainty. 

Practice Tips:

Ways to cultivate trust:

• Doing your best to be with what is here in the moment without judgement

• Staying curious about uncertainty

• Acknowledging your inner wisdom and innate capacity to be with the present moment 

• Allowing things to unfold in their own time and without needing to control them - trust doesn't mean having all the answers 

• Noticing what undermines trust- doubt, desire to change, fear of judgement, old patterns from past experiences

Listen to the 12-minute body scan meditation below and practice trust. As you practice, honor the wisdom of your own body. If you are tired, acknowledge that. If you feel tension or tightness, gently explore that. Doing the best that you can to stay open and curious to your unfolding moment-to-moment experience.

12-min Body Scan Meditation Recording

Acceptance

"Acceptance doesn't mean resignation; it means understanding that something is what it is."
~ Michael J. Fox

Acceptance is allowing things to be as they are, without resistance, judgment, or the desire to change them. When we push away our experiences, especially those that are difficult, it often creates unnecessary suffering. By bringing a sense of openness and curiosity to any given moment, even in times of discomfort, we gain clarity to see what is truly happening. From this place of understanding, we are better able to respond to our situation with wisdom and care. 

Practice Tips:

Ways to cultivate acceptance:

• Allowing thoughts, emotions, and physical sensations to be as they are - even if just for a moment 

• Acknowledging "this is what [frustration, resistance, etc.] feels like"

• Refraining from labeling experiences as "good" or "bad" 

• Noticing resistance to the way things are in the moment 

• Giving your direct experience the time and space needed to unfold naturally 

• Recognizing the impermanent nature of everything 

• Offering yourself kindness for the difficulty that you are facing

Cultivate an attitude of acceptance by listening to the 12-minute body scan meditation below. As you practice and recognize that the mind has wandered, doing the best you can to accept this. Remembering that mind-wandering is natural and part of meditating, rather than resisting the reality of the situation and criticizing yourself for this very human behavior. Notice what it is like to invite this attitude into your practice.

12-min Body Scan Meditation Recording

Generosity

"Attention is the rarest and  purest form of generosity."
~ Simone Weil

When we practice mindfulness, and are truly present, we begin to recognize our interconnectedness with all things. From this place of awareness, generosity naturally flows. This generosity we are referring to extends far beyond material objects. It includes precious offerings like our time, presence, patience, kindness, and compassion. Offering another a listening ear, a genuine smile, or shared silence can be so impactful both for the giver and receiver alike. From this place of generous connection we come to understand that we are a part of a greater whole. 

Practice Tips:

Ways to cultivate generosity:

• Acknowledging our interconnectedness with all things in life

• Offering others non-material objects such as our time, attention, and presence 

• Sending well wishes to the people we see throughout the day - even those we may find difficult (generosity of thought)

• Checking in with our intention to be generous - is this giving free from obligation?

• Practicing self-kindness, noticing when our cup is full, setting boundaries, and giving ourself rest when we need it (generosity toward self)

Practice the body scan meditation and appreciate the generous nature of the body - how hard it works for us each and every day.

12-min Body Scan Meditation Recording

Offer others well wishes, as a form of generosity, through this loving-kindness meditation practice.

10 Finger Appreciation Practice Recording

A message from the MHI Team:

Thank you for joining us for Mindful Mondays. While this particular series may be wrapping up, the attitudes of mindfulness are always available to return to and deepen over time. They are not something we check off a list. They are more like companions that help us meet life with more openness, presence, and compassion.

We’d love to hear from you. Which attitude resonated with you most? Have you discovered any helpful ways to bring these qualities into your day-to-day life? Is there an insight or tip you think others in the community might appreciate? Feel free to share your reflections by commenting below. We are always learning from one another.

May what you’ve explored over these past weeks continue to support you in your practice and in your life. May your practice benefit all beings.

Warmly,
The Mindfulness and Health Institute Team