Kabat-Zinn formulated 7 attitudes as the foundation of any MBSR practice: non-judging, patience, beginner's mind, trust, non-striving, acceptance, letting go. They are not "techniques" in the narrow sense, but they are deliberately cultivated throughout the program. Without them, the techniques are just exercises. With them — a transformation in the relationship to experience.
Step-by-step guide
- Non-judging — observe without the evaluation "good/bad"
- Patience — things unfold at their own pace
- Beginner's mind — every moment is the first
- Trust — trust your body and your wisdom
- Non-striving — meditation has no goal other than being
- Acceptance — see things as they are now
- Letting go — do not hold on to the pleasant, do not push away the unpleasant
When to use
- Integrated into the whole MBSR program from week one
- Discussed explicitly in week 1 and revisited throughout the course
- At any resistance or self-criticism about the practice
Key phrases
These are not rules. They are invitations — to inquire what it means to meet experience without struggle.
Follow-up questions
Do you notice that you are judging your practice? That is also a moment for non-judging.
Alternative phrasings
What happens if you let this moment be exactly as it is?
Warnings
- ⚠️ Do not give them as a list of "shoulds" — that creates another layer of self-criticism
Source: Kabat-Zinn, J. (1990). Full Catastrophe Living, Part I, Ch. 3
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.