In its most advanced stages, mindful awareness practice evolves into a state of continual mindful awareness. The practitioner transitions from discrete sessions of mindful awareness practice to a seamless state of continuous, compassionate attention to the present moment. However, for most people, including those who practice mindfulness regularly, it is all too easy to “get it and forget it.” Thus, a mindfulness practice that is interwoven into one’s life is important as a reminder to return to a mindful state. It is a means to connect within, connect with others, and connect with the present moment. 

To support you in that process, this tool presents helpful hints, four mindful awareness exercises, and a resources list. Note: for an example of a basic seated practice, refer to the “Mindful Awareness” overview and the “Practicing Mindful Awareness with Patients: 3-Minute Pauses” tool.

Helpful Hints

Adopt a “beginner’s mind”

Try to approach the practice of mindful awareness with curiosity and openness. This will bring about a state of mind often referred to as a “beginner’s mind,” where each moment is met with an inquisitive mind free of preconceived notions and the bias of past experience. In a beginner’s state of mind, we don’t rely on existing routines, expectations, or patterns to carry us mindlessly through an experience we perceive as familiar. Rather we adopt a blank-slate mentality that allows for endless possibilities and constant discovery. This enables us to stay grounded in the ever-unfolding present moment. 

Practice flexibility

The practices presented here are suggestions for fostering mindful awareness in your experience of daily living. Tailor these exercises to your individual needs. 

Allocate adequate time

Daily practice is the surest way to mastery. Start with 10 minutes per day, and gradually increase your practice time. A reasonable goal is 45 minutes per day. Many practices are superimposed on activities you will complete as a matter of course, like eating and transportation. There is no ceiling recommendation for practice time, as ultimately your life becomes the practice. After all, your mind is with you wherever you go and mindful awareness can be as well.

Practice patience

Beginners and seasoned practitioners alike experience lapses of attention and difficulty with maintaining present-moment awareness. This is normal and expected. When your attention wanders, simply take a deep breath, noting the sensation of the inhalation and the exhalation. Resume practice wherever you left off. There is no need to chastise the wandering mind; gentle redirection is all that is required.