Mindfulness has been in practice for thousands of years, getting its start in eastern cultures and Buddhism. Within Buddhism, mindfulness is considered one of the key elements of the path toward enlightenment. It involves maintaining awareness of one’s body, feelings, mind, and mental states, helping those who practice develop insight and reduce suffering. It was used as a tool for cultivating awareness of the present moment, promoting deep insight into the nature of existence, impermanence, and interconnection.
Beyond its Buddhist history, mindfulness entered mainstream Western culture through the work of Jon Kabat-Zinn, a molecular biologist and professor of medicine. In the late 1970s, Kabat-Zinn sought to adapt traditional mindfulness practices for a secular, clinical context. He recognized the potential for mindfulness to help individuals manage stress, anxiety, and chronic pain.
Kabat-Zinn identified seven pillars which further explain the principles of mindfulness, going deeper than remaining present in the moment. I’d like to share each with you and provide practical ways you can implement them in your daily life so that you can reap all the benefits that mindfulness has to offer.
- Non-judgement. This refers to observing your thoughts and feelings as neither good or bad, right or wrong. Practicing non-judgement will help you to avoid over-analyzing every experience which tends to lead to self-scrutiny which can easily bring us down a path toward depression.
Put it to practical use: When you feel stressed, instead of zooming in so closely on the negative emotions, just observe it as an experience. Acknowledge the thought, “I am feeling stressed right now,” without reacting right away. This will support you in slowing down enough to not respond out of reaction. - Patience. Understand that every experience will take place in its own time without us having to rush certain outcomes. This is the part of mindfulness that reminds us to remain present in the moment, even if the moment is uncomfortable. Sometimes moments will be uncomfortable. At these times, it’s important to remember that we can successfully face discomfort. This will help to develop a more relaxed and open approach to life, recognizing that growth and change happen gradually.
Put it to practical use: If you’re feeling uncomfortable with a particular emotion you may be feeling, trust that with time, the intensity of that emotion will reduce naturally. Acknowledge the learning and growth that uncomfortable emotion is bringing with it, and acknowledge your body and brain’s ability to withstand it. - Beginner’s Mind. The beginner’s mind is practicing having a perspective of seeing things as though for the first time. This perspective is without any preconceived expectations. This pillar helps to avoid the tendency of becoming complacent in thoughts and behaviors.
Put it to practical use: When you pull out of your driveway, you know there is a flowering bush at the end of it. Practicing a beginner’s mind is taking the time to really notice the flowers that are blooming on that bush. It is taking the time to engage your senses in ways we don’t normally. You can either move right past something you see in your environment daily, or you can slow down in the moment to notice and appreciate what it has to offer. - Trust. Develop confidence in your own experiences. Trust in the process that consistent practice will in fact yield results, even if not immediately.
Put it to practical use: Allow yourself to rely on your intuition and internal sense of what feels right, rather than seeking assurance from others. I believe there are no wrong answers and multiple right ones. - Non-Striving. This emphasizes being rather than doing. In practicing mindfulness, we are not trying to fix, control, or change anything. Non-striving helps to eliminate the pressure of creating a specific outcome.
Put it to practical use: Instead of trying to force a particular outcome, focus on the specific action step you are currently taking in order to accomplish your goal. Focus on executing this play, rather than whether or not you’ll win the game. - Acceptance. Acceptance involves fully acknowledging and embracing reality as it is in the present moment, rather than resisting or wishing it were different. This pillar is crucial for dealing with difficult emotions, situations, or thoughts. Acceptance doesn’t mean resignation or passivity; instead, it’s about recognizing the reality of a situation and choosing how to respond skillfully.
Example in practice: If you’re feeling anxious, instead of trying to suppress or avoid the feeling, practice acceptance by acknowledging, “I’m feeling anxious right now,” and allowing that experience to be there without resistance knowing you can put your coping strategies to use. - Non-Attachment. This is likely the most difficult pillar for most to practice. Non-attachment involves letting go of any thoughts or feelings that tend to cause suffering or turmoil. It encourages those who practice mindfulness to let go of clinging to positive experiences or avoiding negative ones, as this pillar is truly about recognizing the temporary aspect of all things in life.
Example in practice: When a thought arises that you find yourself clinging to—such as a worry or a plan for the future—notice it, acknowledge it, and gently let it go, returning to the present moment.
The pillars of mindfulness provide a strong foundation for both formal meditation practices and mindful living in daily life. They offer guidelines for how to approach the present moment with openness, curiosity, and compassion toward yourself.
By cultivating these principles, we can deepen our mindfulness practice and experience greater clarity, peace, and resilience. I hope this helps you to understand the practical nature of mindfulness by gaining further insight into what it really is.
References:
EHN Blogs. (2023, March 10). Using mindfulness principles on your recovery journey. EHN Canada.
Selva, J. (2017, March 13). The history and origins of mindfulness. PositivePsychology.
