COURSE

Cultivating The Nine Attitudes Of Mindfulness

Mindfulness is more than a technique: it’s a way of being. In this course, you’ll explore the nine attitudes of MBSR as seeds you can nurture in your own life. Through gentle teachings, reflections, and guided practices, you’ll discover how qualities like trust, patience, and gratitude help you meet life’s challenges with more ease, resilience, and compassion.

Acceptance Gratitude Letting Go Secular Mindfulness Mindfulness Meditation Stress Health & Happiness Relationships Secular Mindfulness

Meet your Teacher

Ryan Grimes

Singapore

Ryan is a qualified teacher of Mindfulness-Based Stress Reduction, trained through the University of Massachusetts Medical School. He is dedicated to making mindfulness approachable, practical, and inclusive. His teaching style emphasizes direct experience through the breath and senses, while inviting kindness and curiosity toward oneself and others. With this course, he supports learners in cultivating the nine attitudes of MBSR as steady companions in both meditation and daily life.

11 Days

141 students

4.8 stars

13 min / day

Acceptance

English

Lesson 1

Introduction To The Nine Attitudes Of Mindfulness

This introduction invites you into the nine attitudes of Mindfulness-Based Stress Reduction. Rather than skills to master, they are qualities to nurture, supporting you with curiosity, kindness, and ease in meditation and in daily life.

Lesson 2

Non-Judging

Our minds constantly label: good, bad, boring. This lesson explores how to notice those judgments without getting caught in them. By seeing them as thoughts, you’ll open the door to curiosity, compassion, and a clearer way of relating to yourself and others.

Lesson 3

Patience

Patience in mindfulness is not about gritting your teeth. It is about letting life unfold in its own time. In this session, you will explore how impatience shows up, and how to meet it with awareness, kindness, and trust, so you can stay present rather than rushing past the moment.

Lesson 4

Beginner's Mind

This lesson explores Beginner’s Mind, the attitude of meeting experience with fresh eyes. Learn how to soften assumptions, rediscover curiosity, and open space for growth in both meditation and relationships.

Lesson 5

Trust

Trust invites us to soften control and rely on our own presence. In this session, you’ll practice listening to your body and mind, building confidence in your natural ability to meet each moment with steadiness.

Lesson 6

Non-Striving

Non-striving invites us to pause the endless urge to fix or achieve. Here, you’ll learn to rest in awareness without forcing results, trusting that presence itself can bring the ease and freedom we often chase.

Lesson 7

Acceptance

This lesson explores acceptance as a willingness to see things as they are, even when it is hard. You’ll practice meeting your thoughts, feelings, and body with honesty and care, creating space for change and ease.

Lesson 8

Letting Go

Letting go is not giving up but meeting life as it is. With each breath, we release and make space for what comes next. This lesson helps us notice clinging, allow it to soften, and discover freedom in the present.

Lesson 9

Gratitude

Gratitude shifts how we meet the moment. Instead of chasing what’s missing, we learn to recognize what’s already working. In this practice, you’ll explore how appreciation brings warmth, balance, and resilience into daily life.

Lesson 10

Generosity

Generosity isn’t only about giving things. It’s about offering presence, patience, and care. In this session, you’ll explore generosity as an attitude that grows from trust and self-compassion, and discover how even small acts can ripple outward.

Lesson 11

Living The Nine Attitudes

The journey doesn’t end here. In this closing session, you’ll revisit the nine attitudes, reflect on what resonated most, and consider how to carry these qualities into the everyday moments of your life.

Ask your teacher

This course includes 37 community questions and 39 audio replies from Ryan Grimes. The community classroom and teacher audio replies are only available via the app.

4.8 (15)

Recent Reviews

brenda

December 4, 2025

Good

Cesar

November 30, 2025

Great course Ryan thanks a lot for your wisdom and generosity preparing and delivering this course! Appreciate it a lot

Mike

November 21, 2025

This was a lovely course with the right mix of explanation and meditation. I will come back to this course again. Thank you

Sybil

November 4, 2025

This has been an enlightening course.I listened and relistened to it’s teachings about attitudes. I have already benefited a great deal from it’s lessons. It was definitely relevant to living a more mindful life. Thank you.

Chris

October 25, 2025

Outstanding & Thought-Provoking course. I thoroughly enjoyed it!

Rachel

October 25, 2025

Incredibly well thought out and meticulously delivered. Namaste 🙏

Philip

October 2, 2025

This gentle course felt like a comfortable new pair of slippers! Necessary from time to time and a treat to experience! Wonderful messages within each session! Thank you!

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