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There are seven attitudinal foundations of mindfulness described by Jon Kabat-Zinn as the “major pillars of mindfulness practice”.

The fifth foundation is Letting go and Letting be.

We can cultivate Not-Clinging, Not-Holding, Not-Forcing or Pushing away.
Rather we can and let things be.
With practicing & observing breathing at end of each breath we so that next breath can come in.
We create room for next breath by not holding on to the last breath.

Reflect & Respond Practice on Letting Go & Letting Be:

REFLECT: As you settle in a formal meditation or sit and find time to reflect, just focus on Breathing. Notice the air going in and out.

as each breath leaves the body.
Notice if you are holding to anything, If so Let be!
Remind yourself to make room so next breath can come in.

INTEGRATE: Any time you feel overwhelmed or Anxious, Remember to and Let go.



Mindfulness Letting-Go letting-be


Combine with AFFIRMATION, “I breathe & let go!”

I breathe & leg go


“Seek not that the things which happen should happen as you wish, but wish the things which happen to be as they are, and you will have a tranquil flow in life.”


Mindfulness is the ability to be fully present in the moment. Mindfulness has many benefits for us at work and in personal life, such as increased focus and happiness. The practice can us reduce stress and anxiety.

What it is: Mindfulness can be defined as “Non-judgmental, moment to moment awareness”.

What it isn’t: Emptying the mind, Achieving Relaxation or Religion.

What’s important is NOT to focus on a particular outcome such as being CALM, or having better focus. Not to focus on how you will feel by doing the practice, rather how you are feeling now. Being calm may sometimes be a result and sometimes It may not.

There are three types of Mindfulness meditation:

  1. Focused attention: the practice of returning concentration to again and again to one object, such as breath. The focused concentration helps to calm the mind.
  2. Monitoring: the practice of paying attention to what comes to mind from moment to the moment.
  3. Loving kindness and compassion meditation: the practice of cultivating warmth & good will toward your own self and with others.

Further, there are many ways to practice Mindfulness:

  1. Breathing:  Like most meditation techniques breathing is used as a way for us to relax and be mindful. 
  2. Reflection: Once we are relaxed by utilizing breathing, we can move to reflecting by focusing on a particular topic. 
  3. Scanning: Going through each part of our body from head to toe. It doesn’t only bring awareness but also helps to acknowledge and of any tension we may be holding in any part of our body.

Simply put, mindfulness is described as a human’s ability to be completely present and fully aware of where you are and what you’re doing. It involves being able to feel everything and not being overwhelmed by what’s going on around you. 

Mindfulness is an ability that’s inherent to every human being; however, once practiced regularly, you become better at it, and it becomes more accessible to you. 

READ MORE ON What are health benefits of mindfulness-meditation


Science behind Meditation:

We have about 50,000 a day and 98% are same as yesterday with 80% of them negative. Stress, Worry & Irritability are direct results of those thoughts which are either regrets about past that we cannot change OR worry about the which has not even happened.  So this causes us have stress & worry in present moment and causing us to behave in very unhealthy way. 

The Seven Attitudinal Foundations of Mindfulness


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