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What are mindful awareness practices?

Mindful awareness is paying attention in a particular way: on purpose, in the present moment and nonjudgmentally.¹ You can learn more about mindful awareness by reading the Whole Health handout, “An Introduction to Mindful Awareness.” Mindful awareness practices are exercises that you can do to become more aware and live in the present moment.

How can I learn mindful awareness practices?

Mindfulness has been practiced for thousands of years in many different cultures and traditions such as Buddhism, Christianity, etc. It has changed over the years. Now, it is often taught without a religious connection.^{1, 2} There are many different mindful awareness practices and ways to learn these practices. Courses, classes, audio recordings, websites, and books are some of the options. One of the more popular ways to learn about mindful awareness practices is through the eight-week mindfulness-based stress reduction (MBSR) course. This course is offered in many places around the United States. The Whole Health handout, “Mindful Awareness Practice in Daily Living” describes mindful awareness practices that you can do.

What should I be aware of when doing mindful awareness practices?

Anyone can benefit from mindful awareness practices. The following are some things to think about before you start doing one:^3-5

• Many thoughts, feelings and emotions may come up when you are practicing. These might include happiness, comfort, calmness, as well as stress, anxiety, fear, panic, or discomfort.
• Mindful awareness practices help you to be in the present moment. For many people, becoming aware of the present moment may not feel comforting or safe. If there has been abuse or trauma in your life, you can have feelings, thoughts and emotions connected to that experience.
• You also may feel discomfort in your body when you are practicing.
• Mindful awareness practices need be repeated and continued to receive the full benefits. It helps to set aside time to practice.
• Practicing mindful awareness requires patience. The benefits don’t come after practicing just once. You have to keep exercising your “mindfulness muscle.”
• Be aware of what you think will happen when you start practicing mindful awareness. If you think this practice will change everything or it won’t do anything, your thoughts may affect your experience.

It is always your decision if you want to practice mindful awareness. If you have any further concerns or questions about mindful awareness practice, speak with your health care team.

How can I feel more comfortable about starting a mindful awareness practice?

Mindful awareness practices can be helpful for many people. The following are a few ways to work with any difficulties you might have when you first start:^4-6

• Try practicing in a group or taking a class. This way you can discuss how things are going and have the support of other people.
• You do not have to practice only while seated. You can also try a walking or movement practice, such as yoga.
• If you feel uneasy when practicing, go back to the basics of mindful awareness: be aware, present, and non-judgmental. You can come back to your “anchor.” This may be your breath or another sensation in the body. Mindful awareness can help you work through some of the thoughts, feelings and emotions that come up when you are practicing.
• If you have any mental health challenges, start your practice under the guidance of a professional.
• If you are taking a course, speak with your teacher or assistants.
• Continue to practice, and be patient with yourself.

For you to consider:

• Do you have any concerns before starting a mindful awareness practice?
• Do you have support for any emotions, thoughts, or feelings that may come up while practicing mindful awareness?
• How do you think a mindful awareness practice could help you?

The information in this handout is general. Please work with your health care team to use the information in the best way possible to promote your health and happiness.

What we know about integrative health care has come to us thanks to the efforts, experiences, and collective wisdom of people from many cultures and backgrounds. We wish to acknowledge all the healers, researchers, patients, and peoples who have informed the content of this tool.

Author(s)

This handout was adapted for the Osher Center for Integrative Health at the University of Wisconsin-Madison from the original written by Mara Motley, MD.

Date Created: January 2018

References

1. Kabat-Zinn J. Mindfulness for Beginners: Reclaiming the Present Moment - And Your Life. Sounds True, Inc; 2012.
2. Hampton A. Mindful Awareness: Educational Overview. Updated 2014. https://www.fammed.wisc.edu/files/webfm-uploads/documents/outreach/im/overview-mindful-awareness.pdf Accessed April 27, 2017.
3. 7 Things to Know About Mind and Body Practices for Children and Teens. Updated 3/23/17. https://nccih.nih.gov/health/tips/childmindbody Accessed 4/24/17.
4. Kabat-Zinn J. Full Catastrophe Living (Revised Edition): Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. Bantam Books; 2013.
5. Salzburg S. Real Happiness: The Power of Meditation. Workman Publishing Company, Inc; 2011.
6. Luchterhand C. An Introduction to Mindful Awareness. Updated 2016. https://www.fammed.wisc.edu/files/webfm-uploads/documents/outreach/im/handout-IntroMindfulAwareness-Final.pdf Accessed April 26, 2017.