In this video Jon Kabat-Zinn describes the attitudinal foundations to mindfulness.
This is an important video that may provide you with insights that will deepen your practice and your competencies as a teacher of others.
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I am struggling with the concept of acceptance. I understand it as it pertains to pain – which one may have to accept whether they want to or not. But let’s look for example, at what’s happening in the world right now – the prejudice and violence people are protesting against. How can one ever accept that?
Hi Susan, I’m guessing anyone can reply. I’m sure Sean will have a great response! In the meantime, I felt I could offer this: My understanding is that acceptance simply (not easily) is being with what is, without attachment to the outcome. It’s attachment that causes suffering. However, from that place of peace, which comes with acceptance, we can be proactive to find ways to create peace, as best we can from where we are, in a situation, no matter what. It takes patience, compassion & practice. Thank you for asking.
Yes, the word “acceptance” can seem tricky, which is why I rarely use that word.
I use the word “acknowledge” instead, to avoid this confusion and reactivity.
Basically, acceptance is accepting what is (in the present moment), not necessarily what will be (in the future).
Can we accept that things are as they are?
Yes, of course we can (and often should) do something about injustice moving forward.
But can we accept that there is injustice RIGHT NOW?
If things were supposed to be different, then they would be different. There are reasons for things happening. Every action has a consequence. Every outcome has its own set of ingredients.
…
Does this help clarify?
I also use the term ‘acknowledge’ instead of ‘accept’. Acceptance can too easily be understood as passivity and tacit approval. Humans are dumping trillions of tons of toxic chemicals and industrial waste into the thin layer of life here in Earth. It is critically important that we acknowledge this unacceptable behavior. The problem is that collectively, humans have accepted this deranged behavior and perceive it as normal.
yes, however, he isn’t saying you accept and do not do anything to change it. We can accept that it is the way things have been and it is happening and we can understand how we can be the change. I guess to not allow it to affect your inner peace. Your inner peace is what will help with the change. Bring all of the other steps into the world to help change these situations. Every single one of them. I do see where you are coming from and I would love to hear others opinions on this.
I’ll throw my thoughts in the ring too – I do hear where Jon is coming from using the word “acceptance” in regard to those with chronic pain – which is what I understood he was referring to specifically as an example here. Without that “acceptance” one is always striving for and forcing change to occur. In times of suffering, like chronic pain, we can’t always force change so ‘acceptance’ does become a door-way to relief of that suffering. I accept that I have pain but that pain does not dictate who I am.
In the context of today’s situations mentioned above could it be seen as – we don’t accept the behaviour but accept where our responsibility lies and our capacity to bring about change? Again, we can’t ‘force’ that change but we can step into the space of non-striving to gain wisdom to know how to bring about the change? So yes, we acknowledge the situation for what it is and in peace make the necessary change?
I agree with the comments below. I feel like ‘acknowledge’ is a better way to think of it, because it doesn’t have that baggage of ‘not doing anything about it’ that we usually tack on to “acceptance”. I also think of the opposite of acceptance/acknowledgement, as denial. If you deny the reality that an injustice even exists, you’re not going to do anything to change it. If you first accept the reality of injustice in our world, and see it for what it is, then you can make choices about how you can respond. (and hopefully the choice is to help create positive change!)
“I also think of the opposite of acceptance/acknowledgement, as denial. If you deny the reality that an injustice even exists, you’re not going to do anything to change it.” <— That was an incredibly helpful insight, haffner.su. I benefitted from you sharing it. Thank you 🙂
Love the idea of letting go is the doorway to freedom practicing moment by moment!
I think it is important to contextualize the advise to not judge and to accept whatever is appearing … that is, ‘mindfulness’ is a _ practice _ that is designed to give rise to a particular form of perception that senses and comprehends phenomenon clearly. When we cultivate, by way of practicing a purification / clearing of the vision, an ability to accurately perceive what we actually are, where we actually are, and what is actually happening, uncontaminated by conditioned patterns of thought (prejudgement) and habitual reactivity (clinging / rejecting), then this clarity, which is organic sanity, informs our intentions and guides our actions. We are then able to wisely judge and know what to accept and not accept in the interest of the common good.
What a wonderful video! I’ll be listening to this again and again!
Yes!!! So rich with great wisdom.
I love the way he captures what it means to be a human being and to experience life. Our open curiosity, Our willingness to flow like water, Our self-gentleness – so through our self-forgiveness and self-understanding, we may accept and understand all others, our ability to embrace non-permanence frees us of the pain caused with attachment, Our patience – for ourselves and for the experiences, so we may be content with where we are, Our trust in who we are – what we are, we are not the limiting beliefs we have subscribed to through our domestication, Our Gratitude for all that is, and Our generosity – to ourselves and to others. What an incredible roadmap to being human and imagine what a beautiful gift we can offer those around us when we strive to walk in that wonderful image of what it is to have this opportunity to life.
I have been working with beginner’s mind lately by practicing ending every sit, class, conversation, task, etc. with forgiveness for any insights that did not come, solutions that were not reached, anything left feeling unresolved.
I love how mindfulness is heartfulness. The heart is a garden, we cultivate the soil, we plant seeds and and taste the fruit of our labours … in rest or non striving. I guess in a sense, our struggle is to enter into that rest, that is a big part of the journey, the practice of entering into rest.
The more I learn about mindfulness this way, the more I realise that my mind is quite often judging things or people. It’s a discipline that is sometimes hard to keep, but the more I can challenge it the more I start to understand my own mind. The word acceptance is also quite a tricky one, because when people suffer, saying you have to have acceptance makes it quite hard. I like to use the feeling flowing through and allowing, more than accepting. Love the video though, watched it already a few times and there are lots of points to work with. Very interesting the heart fulness, love that!
Appreciated this discussion – when our minds are full – we cloud our experience and cannot see the new; expectations of historical references/experiences close the door for the new and novel experiences – often leaving us blind to those in our presence; ultimately we lose touch with reality because we are living in a perpetual state of bias based on past regrets or future fears.
You mention “Complexities of the human body remind us the heart and mind are trustworthy” but have you had patients who have suffered from cardiovascular disease, stroke, or cognitive decline – state the opposite? If so, how did/would you respond?
This was a much needed video to remind us how simple shifts in life can make such big impact. I resonated a lot with the letting go concept as when practicing breathing exercises every time we take a breathe in we have to let it out, build space for new breath. “Receive and then relieve” Holding on to things will not allow us to grow.
El vídeo de Jon Kabat-Zinn y las actitudes fundamentales de la práctica de Mindfulness me parecen pilares básicos sobre los que reflexionar una y otra vez. Encontrar el vínculo que existe entre ellos me parece fundamental para poder enseñar de manera correcta Mindfulness.
The video reminds us that when we practice one of the 7 (8) attitudes we are practicing all of them. I like that. It is interesting to have a perspective as a person with chronic disease, now vs. the first time I heard these attitudes many years ago. Acceptance has an entirely different meaning to me now than it did in my healthier days. I’m actually grateful to my disease for putting me on this part of my journey as I’ve had more job satisfaction than I’ve had ever before in my 30-year career! Still so much to learn. Will review this video a few more times!
As I tried to absorb all of the information from this video, I see how each attitude in interconnected. I also see how it might be difficult for someone who may have suffered for many years with a chronic illness (not me) to find the trust that their body is doing what it is supposed to do. I am thinking that positive affirmations may be one way to bring in some trust. Any helpful tips on how to cultivate this with practice would be appreciated.
Brilliant Video!!
These seven attitudes shed light into a deepening of our Mindfulness Practice!
Thanks for posting, Sean! I have repeated this over & over & will continue to so.
Thank you Sean! I will also use the word ‘acknowledge’ instead of ‘acceptance’. Feels smoother for me.
Very insightful lesson and I really liked the meditations. Feeling very inspired for the continuing process.
All of this feels right to me. It is aligning nicely with my own previous, and current studies and practices. Very Grateful!
The deep dive into the attitudes has real benefits in my daily life. I agree with JKZ in that generosity and Gratitude are also foundational attitudes that really underpin all the other attitudes whilst also standing alone.
maravilloso video, sorprendente, para vivir cada experiencia aprendida dia a dia, creo que si todo el mundo viera este video ,el mudo diera un giro de 360 grados para bien.
Love the Jon Kabat-Zinn video. It helps me see how I can relate things from my life to teaching.
How can we go back to a previous lesson without starting all over? I feel like I want to revisit the last lesson, but when I go back to the start it gives the option to “continue course” which then brings me back to where I left off…
A “back to previous lesson” button would be helpful if I can make that suggestion.
Hi Sarah, if you are using a laptop or a desktop computer, there’s a sidebar where you can navigate the lessons. If you need more assistance, you can email me at [email protected]. Thank you.
I will definitely be revisiting these videos over and over again. Jon Zabat Zinn does a great job of bringing those attitudes to life!
Me too – feel so lucky to have these so easily organized to help us remember and integrate these attitudes into our daily life and practice.
So many incredible ideas to ponder. I especially liked "the by-product of impatience is that we are never where we are — actually in the moment". I'm also fond of the concept of "beginner's mind": a state of childlike wonder where every experience is new, fascinating, and full of potential. Namanste.
The attitudes are virtues, I agree is the hardest thing to do, but what makes us BE extraordinary human aware BEINGS. I believe my greatest challenge is to be non striving and patient. I have to work deepening my practice with awareness of this attitudes to make them part of my way of being in the daily life. Because I believe the response instead of the reaction implicates a choice, and that choice embody this attitudes. the formal practice is a gift to myself to embody them reglularly. I will teach them with a beginner eye´s, also student of this way of being.
I had been trying to meditate for quite a while without any sense of getting anywhere until I learned, understood and applied the attitudinal foundations to my practice – They along with self-compassion were the missing ingredients to my practice – once I stopped judging myself for not being able to meditate and invited that lovely beginners mind and trust my experience changed. Focused attention and open awareness was so difficult for me in the past, it is now one of my favourite practices 🙂
I am searching for the meditation journal referenced in this lesson (or perhaps it was Lesson 4). Where would I find that? I have searched Resources and don't see it there. Thank you so much!
Hi Erin,
The meditation log can be found in the Requisites page, under the first bullet point (click and it will expand). Here's a link to the Requisites page: https://teach.mindfulnessexercises.com/mindfulness-meditation-teacher-certification/
I enjoyed making notes on the 9 points. I like Jon's definition of mindfulness and his comment about Eastern languages having the same word for 'mind' and for 'heart'. Also his insight that each of the attitudes is "a door into all the others."
Thank you for offering this beautiful JKZ video. Leaves an imprint of deep understanding of these attitudes that we cultivate in as well as bring to our mindfulness (heartfulnes) meditation.
Thank you again for great materials and guidance.
Really loved the Jon Kabat Zinn video. The 7/9 attitudes were so well explained with wonderful examples
The videos are very helpful in explaining the attitudes. I think the second one, by Jon Kabat-Zinn, really helps to further develop and explain the attitudes that are outlined in the opening video. His teaching here has helped clarify some points for me.
I love the Jon Kabat Zinn video. These attitudes are really so interconnected. You almost can't experience one without the other. I would also think Forgiveness would be a good addition. It feels very close to letting go and acceptance.
I feel like ‘acknowledge’ is a better way to think of it, because it doesn’t have that baggage of ‘not doing anything about it’ that we usually tack on to “acceptance”. It’s feels to me more of just being and feeling.
It's my reflexion to Letting Be:
Let things, situations, people be in your life, without forcing, cause if it's forced it's not worth fighting for…
Hi Sean, how are you? I would like to ask on where can I find the transcript and worksheet of meditation for Focused Attention and Open Awareness, as mentioned in page 18 of the workbook above? I have found the video and audio for the meditation by click the link on the workbook, but for the transcript and worksheet, I am a bit confused to which document should I refer to. Thank you and look forward for your response.
Hi Ardi,
In the Appendix, you will find the script for the Focused Attention and Open Awareness practice: https://teach.mindfulnessexercises.com/course/appendix/
It seems the mention of a worksheet is a typo as there is no specific worksheet to go with this practice. Thanks for bringing our attention to this and we will correct it in the workbook.
Acceptance is really meeting something or someone exactly where they are and exactly how it is. Recognizing that you can see something and give it a truth in its being is acceptance. This is not saying that it is good or it is bad – that's judgement. But simply, acceptance is acknowledgement and awareness of the existence of whatever it is.
I loved the opposite of clinging to or hanging on is letting go/letting be. What a beautiful way to create an image. I think this will be very useful for conversations about letting go of the past, or acknowledgement of something that is over, like a relationship or event that is never coming again, but we feel a need to not let it go.
I felt like these are all so connected, but giving each one a definition will serve different clients in different struggles in their mindfulness practice.
The 6 mindful breathing exercises at the end, do I need to submit those worksheets too, or is that for my personal practice only? Thanks!
Hi Samantha! That's intended for your personal practice. No need to submit the worksheets.
Wonderful lesson, thank you.
Regarding "acceptance," — this word doesn't bother me, but I do prefer "acknowledgement." I think of acceptance in this context as a recognition of "this is" — "this is happening," "this is here," etc. It feels something like allowing the reality to be present without getting hooked by it or pulled into unhelpful reaction. I really appreciate the comments below as it hadn't occurred to me that this word could be triggering for some people, implying passivity, complacency, denial, or resignation. I appreciate the discussion about it in the comments below.
The "Letting Go / Letting Be" section spoke to me as I have been doing work on trying to understand how it would feel to experience a strong attachment or bond to someone or something while at the same time being able to let go. I call it "delight without grasping." I loved the idea of "holding more lightly" or "gently holding." It's an area in my personal life that I am motivated to really work with to allow more space in my relationships and more stability in my experience of loss.
Thank you.
Hello, I noticed that the lesson stated that the focused attention and open awareness meditation would be linked here. I found the audio at the sight, but a link would be helpful here. It also mentions the 6 breathing exercises. Links to those would be helpful since I am not sure which ones are in the audio files listed on the site. Thank you
Hi Brian,
We'll make a note to add a direct link to the audio meditation in the workbook when we do our next update of it. It sounds like you found it, but here are some direct links for the thinks you have referenced:
https://teach.mindfulnessexercises.com/course/appendix/ – The appendix includes the script for focused attention and open awareness
https://mindfulnessexercises.com/course/day-25-focused-attention-open-awareness/ – The audio of focused attention and open awareness
https://mindfulnessexercises.com/6-mindful-breathing-exercises/ – The 6 mindful breathing exercises *note that these aren't all audio meditations; some are scripts and/or worksheets, but the post includes direct links to each of them
I hope that helps!
A couple of things. I've found the lesson to be very helpful and have listened 3 times. Every time I hear something new. The video mentions a link to the focused attention and open awareness video. I found it on the site but a link would be helpful. Also the video mentions 6 breathing meditations or exercises. Which ones are they? There are several on the site. Thank you.
Oh wait. I didn't see the post above this that answers the question. Sorry about that and thank you.
I've been fortunate to have sat under JKZ's teaching throughout the years and his simplicity never ceases to amaze me. Simplicity and clarity. BAM!! Opens the heart. Peace, Vocente
Hola all, what a wonderful talk, powerful in it's simplicity. This comes right from his book and it's good to hear him share on the 9 Attitudes. Peace, Vicente
I loved learning about the attitudinal foundations! Beginner's Mind really stood out to me, as it reminds me of the importance of perspective-taking and being open-minded, especially when working with children, which allows them to flourish. Like Jon Kabat-Zinn said, when bringing a Beginner's Mind to every aspect of life, we are open to infinite possibilities (vs the Expert with black and white thinking).