When we simply pay attention in a nonjudgmental way, we notice more than things about ourselves and our environment.
Oftentimes, we may notice some tension in the body. Tightness in the shoulders and chest. Tension in the gut and abdomen. Tightness in the face, jaw, and neck. Tension in the back, hips, and limbs. Clenching fists, grinding teeth.
We are tense because we are holding onto something. We cannot hold onto something without tensing up.
The opposite of holding is letting go. We let go by opening up, releasing, relaxing.
Nonjudgmental awareness of the present moment means truly paying attention to this moment. We can only truly pay attention to this moment when we are not holding on to anything from the past or the future.
That means letting go and just coming back to right here right now, to the breath.
Mindfulness FAQ 