In his book, he describes 7 principles or foundations for the practice of. These principles are included explicitly or implicitly in all treatment programs based on mindfulness, but I think it is a good opportunity to remember them and address them step by step with clients before starting formal mindfulness practice.
1. Do not judge
We humans have the tendency to categorize and judge our experience. This cognitive ability is very useful for ordering the world and understanding it, but it also locks us into automatic reactions that do not allow us to observe reality as it is. These judgments block our perspective and prevent us from discerning what is truly happening and finding inner peace. Therefore, the practice of mindfulness consists of focusing our attention on the experience, in the present moment, without getting stuck in our ideas, opinions, likes and dislikes.
To practice the skill of non-judgment all we have to do is become aware of what is happening. Without fighting with thoughts or judgments. Just notice and observe them, without reacting or getting hooked on them and directing your attention to your breathing.
2. Beginner’s mind
We trust too much in our thoughts, judgments and beliefs and we do not realize that, many times, they prevent us from seeing things as they are. They are like colored glasses and by using them daily we lose the ability to see the wide variety of colors and shades that are in our environment. Likewise, we assume that we already know everything and we lose the curiosity to know and describe reality. But if we could see the richness of the present moment we could cultivate the skill of beginner’s mindthat is, a mind willing to see everything as if it were the first time.
Therefore, whatever mindfulness technique or exercise you are practicing, remember to do it with a beginner’s mind. This way you can remain receptive to new possibilities and not trapped in the arrogance of our own mind that believes it knows more than it really does.
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We can practice beginner’s mind as if everyday life were an experiment. The next time you are conversing with someone, ask yourself if you are seeing that person as they are or if you are seeing them through your own judgments, thoughts and feelings. Try practicing it with your loved ones, co-workers and even your pets. Strive to observe the sky, stars, trees and water and do so with a clean and clear mind.
3. Don’t force
“Meditation is different from any other human activity. Although it requires a lot of work and energy of a certain type, the truth is that it has less to do with doing and not doing. Its only objective is to be ourselves.” Kabat-Zinn
People often begin a mindfulness practice with the goal of relaxing, enlightening, managing their pain, or becoming a better person. But these goals undermine the cultivation of mindfulness because they attempt to change the experience of the present moment, when mindfulness is simply paying attention to each of the things that appear moment after moment. It is not necessary to achieve something special or force yourself to achieve anything. Simply pay attention with great curiosity to your experience.
4. Patience
“Patience is a form of wisdom. It shows that we understand, and accept that things unfold at their own pace.” Kabat-Zinn.
Practicing mindfulness is not easy and many times clients become impatient with the process because they expect to immediately find a powerful effect that frees them from feelings of tension, nerves or fear. It’s understandable. They are suffering and are looking for relief from all that discomfort.
That is why it is very important that therapists who use mindfulness take the time necessary to explore the clients’ expectations and reinforce the idea that when practicing it we must be patient with our body and mind. To achieve this, it is necessary that we can give ourselves enough space to have whatever sensation we are experiencing and treat each experience with the kindness and care that we would have when treating a very valuable object.
Jon Kabat-Zinn puts it this way:
Patience is an especially useful quality to invoke when our minds are agitated. It can help us accept the mind’s tendency to wander and remind us that we don’t have to accompany it on its excursions. The practice of patience reminds us that it is not necessary to fill our moments with activities and ideas so that, in this way, they will be richer. In fact, it helps us remember that exactly the opposite is true. Being patient is simply about remaining completely open to each moment, accepting it in its fullness and knowing that, like the butterfly, things happen at their own pace.
5. Trust
Some people try to copy or worship the meditation therapist or trainer and blindly accept their words as absolute truths. This tendency is contrary to the practice of mindfulness and therefore people should be encouraged to develop basic self-confidence.
The practice of mindfulness involves taking responsibility for being ourselves and learning to listen to our being and trust it. The more we cultivate this trust, the easier it will be to trust others and notice their basic goodness.
6. Acceptance
Acceptance is not synonymous with passive resignation, but rather it is the decision to see things as they are. It is an attitude that prepares us for the path of acting according to our values in life, regardless of what happens. By accepting our reality we have a clear idea of what is happening and thus we are more likely to know what we have to do. There is no point in wasting our energy and resources by denying and fighting against reality. Kabat-Zinn explains it like this: “Any possible change involves accepting ourselves as we are. And deciding to do so is an intelligent and self-compassionate act.”
Kabat-Zinn addresses acceptance as follows:
The practice of meditation consists of cultivating acceptance of what each moment brings us and staying with it as it is, without overlaying our ideas of what we “should” be feeling, thinking or seeing. Quite the contrary, it reminds us of the need to remain receptive and open to whatever we are feeling, thinking or seeing, and accept it for the simple fact that it is here now. By keeping our attention focused on the present, we can be sure that whatever we are paying attention to at the moment will eventually change, giving us the opportunity to exercise acceptance regardless of what happens in the moment. next moment. It is unnecessary to insist on the wisdom contained in the cultivation of acceptance.
7. Let go
Kabat-Zinn explains that when we begin to pay attention to our internal experience, we often discover the existence of certain thoughts, feelings, and situations that the mind insists on holding on to. If the thoughts and sensations are pleasant we try to hold on to them, but if they are painful or unpleasant we try to protect ourselves and quickly escape from them. .
With the practice of mindfulness we stop the tendency to cling to or reject some aspects of our experience and all we do is observe our thoughts, emotions and sensations with intentionality. If we find it difficult to let go of something because it has a strong hold on our mind, we can direct our attention to what it feels like. hold on to it. Being willing to look at the way we hold on highlights our own attachments regardless of what they are and their effects on our lives.
These principles must be approached calmly and with many examples, it is even crucial that the therapist can also use certain examples of their own to help people understand that they are processes that all mindfulness practitioners go through and learn.
The book is available on Amazon, in print and in digital version (Kindle).