When wanting to be mindful, there are three skills to practice:
- Be Nonjudgmental
- Be One-Mindful
- Be Effective
By practicing being non-judgmental, we are removing any assumptions and interpretations of what we are observing. We remove any value placed on what is observed. Things are not stated as “good” or “bad,” “should” or “should not.” Leave evaluations behind and bring your focus only on the facts. If any judgments or negative thoughts come into mind, simply acknowledge them and let them go.
By practicing being one-mindful, we bring ourselves to the present moment and focus on one task or thought at a time. Being one-mindful is the opposite of multi-tasking. It is bringing our minds to the very moment one is living in. Do one thing at a time and commit your full attention on that one task. If you are eating, one-mindfully eat. If walking, just walk. Being one-mindful keeps us in the here and now and away from worry thoughts.
By practicing being effective, it is doing what works and what is most effective at one’s current situation. It is doing what is needed in that moment to get closer to one’s goal. It is not always about being right, instead it is about being effective.
By practicing these three core mindfulness “how” skills, it helps us manage our thoughts and emotions. Practice helps bring control to what we have control of, our minds, as well as helping us experience reality as it is, and to reduce suffering and increase happiness.