Mindful Awareness, Meditation,
and
Mental Health

Meditation is often misunderstood. 

Some imagine it as something reserved for monks or spiritual seekers, but in reality, it’s a practice that anyone can embrace. 

At its core, meditation is simply a personal experience; one that can be as simple or as deep as you’d like it to be.

What is Mindful Awareness?

At first, the phrase “mindful awareness” might sound like being attentive, thoughtful, or observant. While those qualities are part of it, there’s more to the practice. The Mindful Awareness Research Center at UCLA defines it as:

“Mindful Awareness is the moment-by-moment process of actively and openly observing one’s physical, mental and emotional experiences.” 

This definition captures the heart of mindful awareness. It’s not about emptying the mind or striving for perfection . . . it’s about noticing, with openness, what is happening inside and around you in the present moment.

Getting Started: Things to Keep In Mind

Meditation doesn’t require incense, chanting, or special equipment. However, creating the right conditions can make your practice more effective, especially when you’re just beginning.

1. Choose your environment. Find a quiet place with fewer distractions. While experienced meditators can sit in the middle of a busy café, it’s easier at first to practice somewhere calm and peaceful.

2. Be consistent. Mindful awareness grows stronger over time. Decide on a duration (3, 5, or 10 minutes) and a frequency (once a day, twice a day, or several times a week), and do your best to stay with it.

3. Find comfort. A comfortable seat is essential. Whether on a chair, cushion, or bed, let your body rest in a way that feels supportive. Walking or standing meditation is possible, but sitting is often the simplest starting point.

How Mindful Awareness Supports Mental Health

One of the greatest benefits of mindful awareness is the positive impact that it has on mental and emotional well-being. Research and personal experience alike point to several key outcomes:

• Reduced stress and anxiety

• Greater clarity and focus

• Increased emotional balance

• Heightened self-awareness

Over time, practicing regularly also strengthens attention span; an invaluable skill in today’s world of constant notifications, fast news cycles, and endless scrolling.

Final Thoughts

Mindful awareness is not about doing it “right” or reaching some final destination. It’s about showing up, moment by moment, with openness and curiosity. Each practice, no matter how short, is a step toward greater calm, clarity, and connection.