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The 7 Steps to Mindfulness

Applying the seven essential attitudes of mindfulness can help you cultivate awareness of the present moment and may help calm your anxious mind. Mindfulness involves being in the present moment and being aware of where you are and what you’re doing.

The seven factors constitute the major pillars of mindfulness practice are:

1. Non-judging

As you start your mindfulness practice, you may begin to pay close attention to your thoughts. Try not to get caught up in ideas, opinions, likes, and dislikes. As you notice your mind wander, try not to judge yourself for not paying attention, acknowledge your mind has wandered, and return your attention to your breath.

2. Patience

Understand and accept that things will emerge in their own time. Be patient with yourself and be open to each moment. Give yourself permission to take the time you need for mindfulness and see what unfolds in the present time instead of rushing to get somewhere else or better.

3. Beginners mind

Try to look at things with a clear and uncluttered mind. Too often, we let our past, beliefs and expectations keep us from seeing things in the present moment. Consider opening yourself up to new possibilities, as if you’re seeing things for the first time or through the eyes of a child.

4. Trust

An integral part of mediation training is trusting yourself and your feelings. While you may make mistakes along the way, look inward for guidance, and trust your intuition. Be receptive to what you learn from others, but it’s also a good idea to learn to listen and trust yourself.

5. Non-striving

It’s likely that most of what you do in life, you do with a purpose or goal. But, mindfulness involves “non-doing” and focusing on seeing and accepting things as they are in the present moment. Embrace the moment you are in, hold onto your awareness, and try not to react or transition into goal-setting mode.

6. Acceptance

Acceptance involves allowing things to be as they are without trying to change them. When you accept your current situation without wishing it was different or trying to change it, you’re able to be more aware of what you are experiencing at that moment.

7. Letting go

You may notice that as you start to pay attention to your inner experiences, you may discover your mind may want to hold onto specific thoughts or experiences. Try and let your thoughts or experiences be what they are. Try not to get caught up in judging each experience. Just let it be and let it go.

Meditation & Mindfulness App Smiling Mind is a free mindfulness app developed by psychologists and educators for young people. It’s focused on daily meditation and mindfulness exercises and can help you stay calm and healthy:


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