9 Powerful Meditation Tips From Jon Kabat-Zinn

In the series of short videos below, Jon Kabat-Zinn gives us 9 meditation tips. I think you’ll find them very helpful and insightful (I certainly did).

As many of you know meditation is the formal practice of mindfulness (formal meaning that we take specific time out of our lives to practice mindfulness (the informal practice is called the rest of your life!))

Here Jon shares with us the what he calls the 9 attitudes that create a strong foundation for mindfulness and meditation practice.

Introduction to the 9 Attitudes 


When we start to truly pay attention in the present moment, we will discover that we have opinions and judgements on every thing. Here Jon talks about how we can cultivate non-judgemental awareness…


Jon points out how impatience continuously takes us out of the present moment. He offers us suggestions for how we can truly enjoy and embody the present moment by not rushing things.

Beginners Mind

Here Jon explains the importance of having a beginners mind when practicing mindfulness. A beginners mind is one where we are fully present to the miracle of life as it unfolds because allow ourselves to experience events as if it was the first time.


We can cultivate a deep trust in ourselves and our own deepest nature. We can cultivate a deep trust in life. A good place to start cultivating trust is to begin with ourself and our body. He tells us why and how here…


Non-doing or non-striving is about not trying to get anywhere else and just allowing things to be held in awareness and be as they are without having to do something about it, without any agenda. Here Jon Kabat-Zinn relates to us why the attitude of non-striving is one that is healing, restorative and nurturing.

Letting Go

Letting go is the opposite of clinging or grasping. Letting go is a reminder to us not to grasp or cling to what we want and just let things be as they are. When we cultivate this attitude we will save ourselves from a lot of pain and unhappiness. Letting go is the door to freedom.

Gratitude and Generosity

Gratitude allows to to be aware of the wonder and abundance of the present moment and not take things for granted. Generosity brings joy to others as it is a manifestion that you care and are present for them. Gratitute and generosity enhance our interconnectedness with one another.

I hope you gained as much value from Jon’s meditation tips as I did. If you want to discover some practical ways to bring more mindfulness into your daily life check out my post 11 Ways to Bring More Mindfulness Into Your Life Today

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Join the Discussion


  1. Thank you for this article.

    I noticed one thing – there is just 7 attitudes mentioned here (8 – if you separate Gratitude and Generosity). How about the ninth?

    Warm greetings from Malmö, Sweden
    Ela Kolodziej

  2. I am someone who has never tried meditation before, but it has been recommended to me enough recently that I feel I should give it a try. Of the tips listed above, I would say that the one that sounds the hardest to me is “Letting Go.” I almost can’t imagine being able to let go of things and instead accept things as they are, but I would imagine that to be very liberating.

  3. Exactly. There are only 7. For some reason, the YouTube author miscounted and wrote 9. It’s interesting that Bob Stahl adds an 8th (equanimity) in his mindfulness workbook. You can read about it here: http://www.MindfulnessExercises.com

  4. Thank you for these videos Melli (and for all your beautiful gifts on this website and through the Mindfulness Summit)! I’m a huge fan of your work and I enjoyed listening to your recent interview on the Yoga Summit this month!
    I also noticed that you mention 9 attitudes but there are only 7 in the original MBSR (however I know JKZ has added 2 more since then – Kindness & gratitude I believe). For a few years now I have run an adapted 8-week MBSR group (1.5 hours weekly with about 10 min of daily practice required) – I created an adapted version for parents, one for teachers, and one for general audience. I have built in the attitudes as I consider it a HUGE piece of cultivating mindfulness which isn’t often spoken about except in MBSR groups. However, I always felt one big one was missing (though I know it is implicit throughout JKZ’s work, however sometimes the implicit needs to be made explicit) – so I added an 8th one to the list, which is Compassion (to self & others). I have always used these 8 attitudes as a key piece in my groups and workshops.

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