Awareness Skills

The present moment is filled with joy and happiness. If you are attentive, you will see it. —Thich Nhat Hanh

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 well-crafted mindfulness practice strengthens the awareness skills which are essential 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, so you can gently return your focus to the here and now. 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 means identifying personal stressors early, especially ones that are fear-based, repetitive, or rooted in worry, regret, or physical pain. Then, before anxiety is triggered, redirect your attention toward calming anchors, like your breath, or more positive thoughts, feelings, and activities that naturally bring you into a state of joy or tranquility. In other words, choose to be happy.