The Three Awareness Skills of Mindfulness

Nature gifted you with an amazing capacity for conscious awareness. In addition to helping you respond to danger, it also helps you to remain present, focused, and calm, no matter what’s going on in your life. A sustainable mindfulness practice develops and strengthens three awareness skills that are critical for entering the Now:

1. Focused Attention – Staying Present Focused attention is all about staying awake to the present moment. It helps you recognize moments when your mind wanders, allowing you to gently refocus on the present moment. Instead of going through the motions on autopilot or letting your mind drift, you’re gently guiding your attention back—over and over, if needed—to the moment you’re in.

2. Open Monitoring – Observing Without Judgment Open monitoring means noticing what’s going on inside—your thoughts, feelings, and sensations—without jumping in to label them with concepts, such as “good” or “bad.” It’s about being open to whatever shows up: the joy, the discomfort, the surprises… all of it. But instead of getting caught up in judging, craving, or avoiding things, just notice and let go!

3. Selective Intention – Choosing Happiness Selective intention refers to identifying personal stressors, especially ones that are fear-based, repetitive, or rooted in worry, regret, or physical pain. Before these stressors can trigger anxiety, redirect your attention to calming anchors, like your breath, or more positive thoughts, feelings, or activities that naturally bring you into a state of joy or tranquility. In other words, choose to be happy.