Why Mindfulness Feels So Hard for Enneagram Gut Types (and How to Actually Make It Work)

Everyone can benefit from mindfulness, especially in the fast-paced, go-getter culture we’re living in these days. But the very reason we need mindfulness is also what makes it so difficult. We’re constantly in that high-speed, overthinking, beta-brainwave mode, and mindfulness asks us to do the exact opposite – effectively recalibrate our usual way of thinking, responding and being.

While most people can struggle with slowing down sometimes, the Enneagram gut triad (Types 8, 9 and 1) tends to have a particularly hard time with mindfulness. Ironically, they are also the ones that stand to gain the most from it. So let’s talk about why mindfulness feels so hard for these types and how to make it work for each.

Type 1: Self-Criticism and Lack of Structure

Ones struggle with mindfulness because their inner critic never sleeps. Mindfulness is a personal practice, and pretty much impossible to “get right” as the mind naturally tends to wander. Type Ones may beat themselves up for not being as present as they are “supposed” to be. This self-criticism pulls them even further away from present-moment awareness, which defeats the whole point of mindfulness practice. Eventually, it can spiral into frustration: What’s the point of doing this if I can’t even get it right anyway?

Another reason Ones find mindfulness tricky is because it feels a bit too “open-ended” and vague for them, as it doesn’t have any rules, milestones or measurable outcomes. For these types, having nothing to anchor themselves to can feel like losing control, which is uncomfortable because maintaining control is how they deal with negative emotions.

So, they may retreat back into busyness, which eventually leaves them feeling on edge – precisely why they turned to mindfulness in the first place. But at least when busy with their projects, there’s a sense of doing things correctly and getting somewhere, even if it doesn’t address their deeper need for peace and clear mind.

Mindfulness tips for Ones: 

• Instead of unstructured practices like walking or sitting meditation, try practices that have rules and a clearly defined focus. This can be box breathing (breathe in for 4, hold for 4, exhale for 4, hold for 4), body scan meditation (where you move your attention through your body in a particular order), or even coloring intricate circular designs (mandalas) which is known to help with stress relief. 
• It’s also a good idea to time your sessions. Knowing how long you have left can stop your inner critic from wondering if you’ve done enough or should keep going.

Type 8: Sense of Passivity and Lack of Purpose

Type Eights feel in their element when they are in action mode. Action is how they assert power, maintain autonomy and avoid feeling vulnerable or out of control. So, when they try to slow down for mindfulness, they tend to become restless as it feels a bit too passive for them to “just be.” This is especially true if they have a goal that they’re relentlessly pursuing (which they usually do) as their mind keeps circling back to it, making it difficult to settle into the moment.

Eights also tend to see everything through the lens of purpose and utility. So, if an activity doesn’t feel like it’s producing visible results or helping them move toward a goal, it can feel like a waste of time. And since mindfulness doesn’t offer immediate wins or tangible outcomes, they’re likely to abandon it. 

Mindfulness tips for Eights: 

• You’ll probably get more out of mindfulness when it’s paired with intense physical activity—think power yoga, martial arts, or even a cardio session with focused breathing. These might not seem like typical mindfulness practices, but they absolutely count. When you’re fully in your body and pushing yourself to the max, it’s almost impossible to think about anything, making mindfulness a natural by-product.
• Build one-minute breath meditations into your day. During this minute, focus solely on the sensation of your breath – inhale deeply, exhale slowly and notice any tension leaving your body. This short, structured exercise appeals to your sense of efficiency and there's a tangible result because you will feel the release of tension. 

Type 9: Tendency to Numb Themselves

On the surface, Type Nines may seem like the types who would be naturals at mindfulness: calm, go-with-the-flow, not easily rattled. But in reality, mindfulness can be really challenging for them because it asks them to really be present. For Nines, that can feel like waking up from a long nap they didn’t even know they were taking. These types often live in a kind of low-grade, dissociated state – numbing out with daydreaming, social media scrolling, Netflix binges and naps.  

When a Nine tries to be mindful, all the stuff they’ve been trying to tune out through their numbing habits starts to bubble up. That could be anything – inner conflicts, unresolved situations, unmet needs or strong personal desires. For example, they might realize they’ve been quietly resentful about something their partner has done which they never voiced for the sake of “keeping peace.” Or even that they’re deeply dissatisfied with their life, but haven’t admitted it to themselves because it would mean taking action to change things, which might shake the world up too much.

Mindfulness tips for Nines: 

• If you're a Nine, you might find more active, body-based mindfulness techniques work better for you than just practicing being aware of your thoughts or surroundings. Things like yoga, tai chi or mindful stretching can help you feel more grounded in the present moment without stirring up a ton of unresolved emotions and uncomfortable thoughts all at once. 
• That said, you should still get into the habit of processing whatever is beneath the surface. Whether it’s through journaling, daily check-ins or even therapy, you need to address your underlying feelings and thoughts and find a way to work through them. This will not only help you stay present and mindful, but it can also lead to personal growth and healing.