Nine aspects of Mindfulness Practice Flashcards
Being fully present
Being fully aware in the moment
Seeing Clearly
When pain arises, you are able to identify it as pain. When anxiety is present, you recognize it as anxiety. You are cultivating the wisdom to clearly see what you are experiencing in the present moment.
Letting go of Judgment
You may notice your mind labeling something (a feeling, a thought, etc.) as good or bad, right or wrong, positive or negative. In mindfulness practice, you can let go of such value judgments. When a judgment does arise, you can remind yourself that you do not need to believe it. Accept what is present in the mind, including any feelings of “liking” or “disliking” what you find.
Being Equanimous
Equanimity is the quality of remaining balanced, especially when presented with difficult or uncomfortable circumstances. Whether the experience you are having is easy or difficult, the energy and effort you bring to it can remain unchanged. In this way, you build inner resilience, learning to move through difficult situations with balance and stability.
Allowing Everything to Belong
BELONG. Life contains a variety of experiences, and you may find yourself inviting some in while pushing others away. The English monk Ajahn Sumedho often tells his students, “Everything belongs.” With mindfulness, you do not need to exclude any thought, emotion, or experience. Pay attention to whatever arises and make space for the uncomfortable moments.
Cultivating a beginners mind
When you learn something new, approach it with curiosity and eagerness to understand. As you grow in your understanding of the world around you, you can fall into “autopilot,” believing that you know exactly how things work and what you’re doing. To support a healthy mindfulness practice, work to cultivate a beginner’s mind, observing experiences and situations as if it’s your first time. Remain open to new possibilities and watch out for the times when your mind begins closing.
Be Patient
Most people come to mindfulness and meditation practice with a goal in mind. They want to relieve some anxiety, deal with daily stressors, or learn to work through anger. It’s okay to have an intention, but remember to be patient; clinging to a specific outcome can hinder your progress. Patience requires a little bit of trust in the practice, in your teacher, and in yourself. Keep your intention in mind and remember that growth takes time.
Making a friend
Mindfulness is not about beating yourself up. Kindness is an essential part of practice—and that starts by being kind to yourself. Without kindness, you can be reactive and unable to see clearly. When practicing, respond to your experience with gentleness. Act as if your mind is your friend, not an enemy.
Honoring Yourself
You don’t need to clear the mind, be perfectly calm, or be a master of kindness to start practicing mindfulness. Start wherever you are, and honor yourself for being here in the first place. This is a practice—not a race. You’re not being graded, and if you struggle, it doesn’t mean there’s something wrong with you or your mind. Be true to yourself and allow space for growth.
