The Seven Key Factors of the Practice of Mindfulness Meditation

What are mindfulness and meditation? Can I pay attention to what is happening around me instead of what is happening in my head? Can I sit down in a quiet place and slow or stop my thinking. How is this supposed to help me again? Mindfulness and meditation are the new buzz words for good reason.

According to the dictionary, mindful is attentive, aware, or careful (usually followed by of): mindful of one’s responsibilities. Mindfulness is a continuous, moment-to-moment awareness of one’s experiences. When you are in the present moment, when all of your attention is focused on what you are doing right now, there isn’t room for anything else to enter. 

Being mindful is meditating. Meditation is the practice of uncritically attempting to focus your attention on one thing at a time. The goal of meditation lies not merely in focusing to the exclusion of all other thoughts but instead recognizing the moment thoughts divert your attention and then refocusing.

Mindfulness meditation involves focusing on the breath or bodily sensations, nonjudgmentally acknowledging distracting thoughts as they occur, and returning to the present moment (Woods, 2014). The practice of mindfulness meditation includes seven key factors: nonjudging, patience, beginner’s mind (having an attitude of openness), trust, non-striving, acceptance, and letting go (Kabat-Zinn, 2012). 

Nonjudging- Is a critical factor in mindfulness. Nonjudgment is releasing the need to judge or change the thought, sounds, objects, or emotions that occur during meditation. It means seeing and accepting things as they are and recognizing (not acting upon) judgments. We know how easily the mind is distracted and how quickly it goes down the rabbit hole. Taking on one particular thought will turn into an influx of unwanted thoughts. 

Patience – Patience is so important because nothing remarkable was built in a day. We all want to accomplish any goal we set right away. It is easy to tie undesirable results to past failures and disappoints or future fears. Stay aware in the present moment without thinking of the past and future. Be kind to and patient with yourself. 

Beginner’s mind – Think about the very first time you tried something that made you excited. You were enthusiastic and eager about the experience. You didn’t know what to expect, but you were open anyway. Have no preconceived notions about what you are about to experience. Just experience it. 

Trust – When things aren’t going to plan, you have to believe that the unraveling is the new plan. We are up against challenges and obstacles, and we have to have faith in the process. We have to believe that everything is happening for us, not to us.

Non striving – Can you be happy with the effort instead of the results? Can you be pleased with the fact that you sat down to meditate regardless of the outcome? The ability to just be, without nothing to do, nowhere to go and nothing to attain is rare. Being in the now is one of the hardest things to accomplish consistently. 

Acceptance – We all have our ideas about how our lives are supposed to go. We work hard, trying to ensure that things will be perfect. Let go of the need for things to manifest the way you want. Allow them to unfold while you enjoy the journey. 

Letting go – Ever heard someone say, let go and let God or you are stuck in your way. Sometimes we let our baggage stop us, and we have little faith in the process or ourselves. Letting go is doing your part after you have let go of the desired outcome. 

Getting started is always the hardest part. Then, it is the desire to stay committed. If your life is hectic, you can and will always find an excuse. There are so many reasons to include mindfulness meditation in your life. Be proactive and take preventive measures to feel powerful enough to steer your life through unbreakable habits.

Resources:

Mindfulness-Based Stress Reduction: What It Is, How It Helps. What is “mindfulness-based stress reduction”?

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