• focusing the mind on one thing to the exclusion of others to practice being able to choose where you want to direct your attention
• noticing distracting stimuli non-judgmentally and allowing them to pass by like leaves on a stream
• noticing that the mind tends to focus on negatives from the past or anxieties about the future although they are not happening now and during those moments you are missing out on experiencing the present moment
• developing the ability to have awareness of what your focus is on and to gently direct it back on to what you choose
• Learning to be in control of what your mind is on instead of letting your mind be in control; achieving a state of attention and awareness of your present experiences.
• Observing while experiencing whatever is on your mind—becoming “aware” or “mindful” of your thoughts, emotions, and sensations in the present moment. Observe, and describe with words in a non-judgmental way. Notice that thoughts, emotions and sensations are transient and they ebb and flow; notice this flow.
• Thich Nhat Hanh (Vietnamese Monk) defines mindfulness as “keeping one’s consciousness alive to the present reality”

Mindful Attitude: Jon Kabat-Zinn, Ph.D. (see reference list) writes about the components of a “Mindful Attitude”

• Non-judging, patience
• “beginner’s mind” (willingness to see everything as if for the first time—free of expectations based on past experiences and receptive to new possibilities)
• trust in yourself and your ability to become more fully yourself and not trying to become someone else
• acceptance (for example, of things we can’t change, of the need to work towards changing or improving the things we can, of the choices we’ve made in the past, of ourselves…)
• letting go (for example, being able to let go of the need to respond immediately to non-urgent needs of others while you are attending to your own—for example, unplugging the phone during relaxation, exercise and/or mindfulness practice… also being able to let go of negative thoughts quickly rather than holding onto them by dwelling on them)
• commitment
• self-discipline and intention