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Meditation, Mindfulness, Practice

The 12 basic attitudes of mindfulness

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The 12 basic attitudes of Mindfulness are guiding principles that help to develop a mindful way of lifestyle. They come from the practice of mindfulness (mindfulness), which are particularly Jon Kabat-Zinn and his method of “Mindfulness-based stress reduction” (MBSR) or in the tradition of the “Mindful Self-Compassion” program by Kristin Neff. The basic attitudes serve as orientation points to train the mind, to consciously perceive the moment without evaluating and taking an open, compassionate attitude.

The 12 basic attitudes of mindfulness Are much more than mere principles – they represent a way to make life more conscious, compassionate and open. They work on several levels: mentally, emotional, physically and spiritual. These are not rigid rules, but dynamic guidelines that can be flexibly integrated into everyday life. Depending on the phase of life, challenge or personal growth, their importance can change. In stressful times, patience or acceptance can be in the foreground, while the beginner’s spirit opens up new perspectives in quieter phases.

Connection to Meditation

These attitudes form the foundation of mindfulness meditation. For example, during meditation you can practice not judging by watching thoughts and feelings without evaluating them. Letting go is not to be held up to expectations, while compassion promotes a friendly attitude towards yourself and others – especially when difficult emotions occur. But the true strength of these attitudes is that they work not only on the meditation mat, but also in everyday life. They help to deal with everyday challenges more consciously: patience can let you stay calm in a queue, acceptance helps you to accept unpleasant feelings such as stress or grief, and generosity is evident when you give someone time without getting back.

Scientific basis

The 12 basic attitudes are based on scientific knowledge. They reflect many concepts of modern psychology: acceptance, for example, is associated in studies with less stress and more well -being. Self -compassion, which is closely linked to compassion, promotes resilience and reduces symptoms of fear and depression. Gratitude, in turn, has been shown to have positive effects on life satisfaction and emotional stability. This universal applicability makes attitudes accessible to people from different religions and worldviews. They promote basic human qualities that are independent of cultural or spiritual backgrounds.

Interactions of the attitudes

The close connection between the attitudes is also remarkable. They complement and support each other: non-judgments creates space for acceptance, patience makes it easier to let go, and trust forms the basis for equanimity and compassion. These interactions make it clear that mindfulness is a holistic practice that includes all aspects of life.

Challenges and growth

Of course, some attitudes can initially be challenging. It is not difficult to judge because we unconsciously evaluate and let go of letting go from adhesions or the illusion of control. But these challenges promote personal growth. Working on these attitudes can help to solve internal blockages and discover new opportunities.

Integration into different areas of life

The basic attitudes can also be transferred to different areas of life: in professional life, patience, equanimity and compassion promote dealing with stress and conflicts. In relationships, trust, loving kindness and generosity strengthen the connection to others. Gratitude, acceptance and letting go can create a more positive self -image in self -care. There are practical exercises for every attitude that help to deepen them. You can practice not judgments by watching your thoughts for a few minutes without evaluating them. Meditation can be built up by meditation, where you consciously perceive and accept your reactions to external stimuli.

The 12 basic attitudes of mindfulness

With background, goal and knowledge – after Mindful Self Compassion (MSC) Program of Kristin Neff

1. Non-rating (non-Judging)

  • Background: How often do we rate our thoughts and emotions as “good” or “bad”? In a world full of judgments, it is a revolutionary act to end the urge, to constantly categorize. Mindfulness challenges us to overcome this habit and simply too observe.
  • Goal: To assume what comes without immediately putting a label on it. Thoughts are no longer assessed as “right” or “wrong”.
  • Knowledge: When we get rid of reviews, we experience our thoughts and feelings in their purest form – and that makes us more freely and clearer.

2. Patience (patient)

  • Background: At a time when everything is quickly and immediately available, patience teaches us the opposite: the wisdom of the slow growth. Nature does not work on command, and we shouldn’t rush either.
  • Goal: To accept the rhythm of life and to understand that everything takes its own time.
  • Knowledge: Patience leads us to a deeper peace. We realize that the best things don’t happen overnight – they develop over time.

3. Beginner spirit (Beginner’s Mind)

  • Background: How about seeing the world with a child’s eyes, amazing and finding out again and again? The beginner’s spirit challenges us without looking at the world without prejudice and stuck assumptions.
  • Goal: Everything – every experience and every detail – with a fresh, curious look.
  • Knowledge: By maintaining the beginner’s spirit, the world opens again full of miracles. Every moment becomes a new opportunity.

4. Trust (Trust)

  • Background: In a world that is often shaped by doubt, we trust to trust ourselves and to believe in the wisdom of one’s own experiences. We don’t have to keep looking for external confirmation.
  • Goal: Trust in your own ability to remain steadfast even in the most difficult moments.
  • Knowledge: Trust frees us from fear. It enables us to courageously advance and to meet the challenges of life with self -confidence.

5. Non-prospective (Letting Go)

  • Background: We often cling to thoughts, people and ideas that strain us. But what happens when we let go? Mindfulness teaches us to gently let go of what states to us and go with the flow of life.
  • Goal: To recognize that holding on to chains and experiencing freedom with an open spirit.
  • Knowledge: Letting go leads to a deep liberation – from the burden of expectations and the constant adhesion to the past.

6. Acceptance (Acceptance)

  • Background: Acceptance means welcoming reality without resistance. We cannot change everything, but due to the acceptance of the moment we open up to peace and clarity.
  • Goal: To accept what is without trying to change or control it immediately.
  • Knowledge: Acceptance enables us to hug life as it is – and the real freedom is precisely in this assumption.

7. Loving goodness (loving childhood)

  • Background: What if we not only meet ourselves and others in a friendly manner, but also with love and warmth? Loving quality is not just an attitude, but a powerful practice of care.
  • Goal: To cultivate compassion and friendliness to ourselves and to others, without conditions.
  • Knowledge: Loving goodness heals the heart and opens us for deeper connections to ourselves and the world.

8. Self-co-feeling (self-compassion)

  • Background: Instead of condemning us even in moments of failure, our self-compassion invites us to treat us with the same tenderness that we would give a loved one.
  • Goal: To develop a gentle, compassionate attitude towards ourselves, especially in times of pain and uncertainty.
  • Knowledge: Self-coordination frees us from inner hardness and brings us peace, as we love and support ourselves in difficult times.

9. Mindful action (Mindful Action)

  • Background: We often act rash and automatically. Mindful action invites us to act consciously at any moment and make decisions with clear focus.
  • Goal: To meet actions with mindfulness and out of a deliberately chosen intention.
  • Knowledge: Mindful action brings us to deeper integrity and clarity in our lives.

10. Clarity (Clarity)

  • Background: The world is often characterized by ambiguity and confusion. Clarity means looking behind the veil of the fog and seeing things as they really are.
  • Goal: To obtain clarity in one’s own thoughts, feelings and intentions.
  • Knowledge: Clarity not only brings inner peace, but also the ability to make and act wisely.

11. Freedom (Freedom)

  • Background: We often feel trapped in the constant concern for the future or the commitment to the past. Freedom is the letting go of the inner bonds and life at the moment.
  • Goal: Experience the freedom, free ourselves from internal constraints and live authentically.
  • Knowledge: True freedom arises when we free ourselves from expectations and fears and live in a state of calm and freedom.

12. Gratitude (Gratude)

  • Background: Gratitude is the ability to recognize the beauty of life, even in the smallest things. It reminds us that life offers fullness and prosperity even in difficult times.
  • Goal: Developing gratitude that enables us to recognize and appreciate the positive aspects of life.
  • Knowledge: Gratitude opens the heart and brings peace by celebrating the abundance in our lives and appreciating the things that we often take for granted.

How to practice the 12 basic attitudes of mindfulness

  • Meditation and reflection
    • Every attitude can be practiced through meditation and targeted reflection, e.g. B. by observing thoughts or practicing gratitude.
  • Integration into everyday life
    • The attitudes can also be practiced in small everyday situations, e.g. B. patience at the cash register, compassion in conversation or gratitude at dinner.
  • Self -observation
    • Watch you in everyday life: when do I judge? When will I become impatient? When do I have difficulty letting go?
  • Exercise of attitude that is difficult for you
    • Focus on an attitude that seems particularly challenging to you to grow.

Use of the 12 basic attitudes of mindfulness

  • Reduction of stress: Acceptance, letting go and helping to make it easier to deal with challenges.
  • Promotion of resilience: With trust and patience, difficult situations can be done better.
  • Deepening of relationships: Conflicts can be reduced with compassion and loving quality and stronger connections can be built up.
  • Increase in well -being: Gratitude and generosity promote positive emotions and a feeling of fulfillment.

Summary

In summary, the 12 basic attitudes of the Mindfulness A compass for a fulfilling life. They help to deal with challenges more consciously and to find joy in the present moment. By integrating them into meditation and everyday life, they open up new perspectives and promote a life in balance, compassion and inner peace.



Translated from Risingup.at – Please report errors

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