Download handout here

Mindfulness is about being completely in touch with the present moment and being open to experiences as they come along. It is taking things as they are, in a non-evaluative and non-judgemetal approach, allowing thoughts to just be thoughts rather than evaluating them as being positive or negative.

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Skills of Mindfulness

Mindfulness is made up of a number of skills, all of which require practice. These skills are briefly described below:

  • Awareness: One skill of mindfulness is learning how to focus your attention on one thing at a time. This includes being aware of and able to recognize all the things that are going on around you (sights and sounds), as well as all the things that are going on inside you (thoughts and feelings).
  • Nonjudgmental/Nonevaluative Observation: This skill is focused on looking at your experiences in a nonjudgmental way. That is, simply looking at things in an objective way as opposed to labeling them as either "good" or "bad." An important part of this skill is self-compassion.
  • Being in the Present Moment: Part of mindfulness is being in touch with the present moment as opposed to being caught up in thoughts about the past (rumination) or the future (worry). An aspect of this skill is being an active participant in experiences instead of just "going through the motions" or "being stuck on auto-pilot."
  • Beginner's Mind: This skill of mindfulness focuses on being open to new possibilities. It also refers to observing or looking at things as they truly are, as opposed to what we think they are or evaluate them to be. For example, going into a situation with a preconceived notion of how things will turn out can color your experience. This can prevent you from getting in touch with the true experience (1).

Practicing Mindfulness

Mindfulness takes practice. Some people may put aside time to formally practice mindfulness, such as devoting time to practice mindful awareness of their breath or thoughts. However, the good thing about mindfulness is that you can also practice it at any point throughout your day. For example, you can bring mindfulness awareness to a number of activities that we often do without thinking, such as eating, washing dishes, cooking, taking a shower or bath, walking, driving in the car, or listening to music.

As you go about your day, try to find as many opportunities as you can to practice mindfulness. The more you practice, the easier it will become to bring mindful awareness to your life experiences.

Click on the links for some mindfulness exercises


For More informaiton go to Act Mindfully

Another useful resource and downloadable app is Smiling Mind


1. Roemer, L., & Orsillo, S. M. (2008). Mindfulness- and acceptance-based behavioral therapies in practice. New York, NY: Guilford.


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