Work with Jon Kabat-Zinn’s plain-language definition: paying attention on purpose, in the present moment, nonjudgmentally. Distinguish mindfulness from relaxing, emptying the mind, or trying to feel a certain way.

Practice naming simple present-moment experiences such as breathing, pressure, warmth, tension, and sound. Learn to notice these as direct sensations before adding stories about whether they are good, bad, or important.

Recognize thoughts as events in awareness: words, images, memories, plans, judgments, and inner commentary. Practice seeing “thinking is happening” without needing to believe, solve, or stop every thought.

Apply the previous explanations in a guided problem.

Break an emotion into body sensations, thoughts, urges, and labels such as sadness, anger, fear, or joy. Practice noticing an emotion’s changing pattern without immediately pushing it away or acting it out.

Compare fixing, avoiding, judging, and allowing as different responses to experience. Practice meeting what is present with steadiness and care, while leaving room to choose wise action later if it is needed.

Apply the previous explanations in a guided problem.

Check your understanding with a short quiz.

Review this chapter with practice based on your mistakes.