We know that mindfulness is the practice of paying attention - breaking the cycles of automaticity to be present in the moment. But with mindfulness, it’s important not just that you are paying attention, but how you are paying attention.

“It’s not just that you are paying attention, but how you are paying attention”

— Quote Source

At the core of mindfulness are the "7 Pillars," essential principles and practices to guide us in our mindfulness practice. You can also thing about these pillars as foundational attitudes to bring to your practice.

Written by mindfulness pro Jon Kabat-Zin, these pillars are just how to pay attention.

Non-Judgement

How often to we categorize our thoughts, experiences, feelings, as “good” or “bad”? We are constantly judging ourselves and our experiences. When practicing mindfulness, we are encouraged to adopt a non-judgmental attitude - witnessing our thoughts and feelings with a sense of curiosity rather than evaluation.

2. Patience

Mindfulness involves cultivating patience with oneself and the process. This pillar encourages you to allow things to unfold in their own time, without rushing or forcing any particular outcome.

3. Beginners Mind

The concept of "beginner's mind" encourages approaching each moment with openness and a fresh perspective, as if experiencing it for the very first time. This pillar encourages individuals to let go of preconceptions and be fully present in the current moment, fostering a sense of curiosity and wonder.

4. Trust

This involves having confidence in one's ability to cultivate mindfulness and trusting that, over time, the practice will yield positive results. Trust also extends to being open to the unfolding of experiences without excessive resistance.

5. Non-Striving

Mindfulness is not about achieving a particular goal or outcome; it is about being present in the moment without attachment to a specific result. Non-striving encourages you to engage in the practice without a sense stretching, not striving or pushing for a particular outcome, fostering a more relaxed and accepting attitude.

6. Acceptance

This pillar emphasizes accepting things as they are in the present moment, even if they are challenging or uncomfortable. Acceptance involves acknowledging and embracing one's thoughts, feelings, and sensations without judgment. This does not mean resignation but rather a willingness to see things as they are.

7. Letting Go

The last pillar encourages us to let go of attachment to specific outcomes and the tendency to hold onto thoughts and emotions. Try to release the grip of past experiences and future expectations, allowing for a greater sense of freedom and peace in the present moment.

Honorable Mentions

Two new pillars have been considered recent additions: gratitude and generosity. Trying first to bring the attitude of gratitude by appreciating even the simplest things in the present moment, such as the basic automatic functioning of the body. Then generosity - the attitude of turning away from self-centered actions and turning our time and attention to the needs of others.

Remember, mindfulness is a journey, not a destination. Here at Words for Monday, we hope to share the practice of mindfulness in a fun, digestible, and easy-to-apply way so you can start being present in your own life. Right. Now.

Be sure to check out our other blog posts and courses for more.

See what happens when you start paying attention.

WFM