Mindful awareness is at the heart of Whole Health. Perhaps you have read the handout “An Introduction to Mindful Awareness.” It describes what mindful awareness is and how it can help improve your health and quality of life. The handout you are reading now includes two parts. First, on this page, you will learn some hints for practicing mindful awareness. The remaining pages describe four different ways that you can practice mindful awareness. As you read this handout, think about which of the four exercises you might want to explore and practice. 

What are some hints for practicing mindful awareness?

Adopt a “beginner’s mind”

Be curious and open to mindful awareness practice. Try not to let your assumptions or previous experiences color your present practice. As assumptions pop into your mind, note that it is an assumption. Then curiously explore the mindful practice with an open mind. This will help you stay grounded in each moment.  

Be flexible

The exercises on the following pages are suggestions. Tailor them to your own needs to help you live mindfully each day.

Allow enough time

The best way to master mindful awareness is to practice each day. Consider starting with 8 minutes per day. Gradually increase your practice time. A good goal is 45 minutes per day. Many people prefer to practice for 20 minutes a day. Don’t worry if you cannot practice this long. Some practice time, even 5 minutes, may help you.

Be patient

Your mind will wander whether you are a beginner or even if you have practiced mindful awareness for a long time. This is normal and expected. When your attention wanders, simply take a deep breath. Note how it feels to breathe in and breathe out. There is no need to scold yourself. Just gently refocus your attention and continue your practice.

How can I practice mindful awareness?

There are several ways to practice mindful awareness. Read through the four exercises that follow. Consider practicing one or more of them. You may also be interested in the Whole Health handout “Mindful Eating.”

If you become very uncomfortable while you are practicing these exercises, reach out to your health care team. If you have a history of severe PTSD, schizophrenia, or other serious mental health concerns, speak to your health care team before you try these exercises.