Essentials by Jon Kabat Zinn
Self Compassion · Awareness · by NL MINDFUL
The Principles of Mindfulness, developed by Dr. Jon Kabat-Zinn (2013), form the scientific foundation of international Mindfulness research for emotional stability and resilience.
They are not rigid rules, but mental attitudes we cultivate in our NL MINDFUL training — week by week, step by step, making them tangible in daily life.
Additions by NL MINDFUL: Self-Compassion and Awareness.
Principles by Jon Kabat Zinn
1. Patience
Mindfulness teaches us to give ourselves the time we need. Growth unfolds step by step. Patience reduces pressure and helps us regulate expectations toward ourselves and others.
2. Beginner’s Mind
Approaching situations as if for the very first time fosters openness and curiosity. Beginner’s mind interrupts habitual thinking patterns and allows us to discover new perspectives in everyday experiences.
3. Non-Judging
The human mind constantly evaluates. Mindfulness invites us to observe these judgments without suppressing them. Awareness of the inner commentary reduces reactivity and increases mental clarity.
4. Letting Go
Clinging to thoughts, emotions, or expectations can cause stress. Mindfulness encourages Letting Go — observing experiences as they arise and allowing them to pass. Releasing creates psychological flexibility and inner calm.
5. Trust
Relying on one’s own ability to meet life, even in the presence of discomfort. Building trust in our inner resources strengthens resilience and fosters confidence in navigating challenges.
6. Non-Striving
Mindfulness is not about achieving a particular state or perfect outcome. We are not trying to fix things immediately. Instead, we allow ourselves time and space for supporting ourselves in the first place. There is time for action later when we are back in balance.
7. Acceptance
At NL MINDFUL we understand Acceptance as the „Willingness to be with what is“ (Diana Winston): To see clearly what we can and cannot change. It is not resignation, but the foundation for balanced action and peace of mind.
Additions by NL MINDFUL
8. Self-Compassion
Self-criticism increases stress response in body and mind. Research by Kristin Neff and Christopher Germer shows that self-compassion reduces cortisol, activates oxytocin, and supports resilience. At NL MINDFUL, kindness towards oneself is an integral part of the Mindfulness training.
9. Awareness
Awareness is at the core of Mindfulness. Each moment of waking up to the present experience widens our capacity for clarity and choice. Awareness transforms automatic reaction into conscious response.
Japanese Tee Ceremony
At NL MINDFUL we bring the principle of Jon Kabat-Zinn’s Beginner’s mind to life through a practice inspired by the Japanese Tea Culture. The tea ceremony teaches us to meet each moment as if for the very first time — with openness, curiosity, and a quiet sense of wonder. In this spirit, we cultivate a morning routine that is both alert and at ease, allowing the start of the day to become a graceful and nourishing moment for ourselves.
Weiterführende Literatur
Jon Kabat-Zinn: Full Catastrophe Living
Diana Winston: The Little Book of Being
Details zum Mindfulness Training
More Mindfulness: www.northletters.com
