What it means to be aware during meditation (and how to do it)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore the meaning of being aware during meditation, how to cultivate it, and 5 steps for practicing awareness meditation to enhance your mindfulness journey.
On any given day, you’re probably tackling a multi-page to-do list. You have work obligations, personal responsibilities, plans with family and friends — and most of the time, very little goes as planned. No wonder so many of us are overwhelmed.
Meditation is a way to find calm amid the chaos. Learning to be aware during meditation, or staying in the present moment and observing your feelings without judgment, can help you relax, set priorities, and face the future with clarity.
What does being aware during meditation mean?
Being aware during meditation means you're in a state of mindful awareness or mindfulness. This means paying attention to your current experience with openness, being present with whatever’s happening right now. When you’re practicing mindfulness, you experience your thoughts, feelings, and physical sensations without judging them or getting lost in them.
Awareness can help improve mental and emotional wellbeing, so you can navigate life's challenges with greater ease.
Mindfulness vs. concentration
While concentration and mindfulness are both used in meditation, they’re not the same. To concentrate during meditation, you focus on a single point, like your breath or a mantra. This can help train the mind to stay focused and avoid distractions. Mindfulness, however, is noticing everything that arises in your mind and body during meditation. This can help you see things as they really are.
How to be aware during meditation
To be aware during meditation means that you’re observing your thoughts and feelings without labeling them as good or bad. For example, if you notice you’re feeling anxious, simply acknowledge the anxiety without trying to make it go away. Insted, try accepting it as part of your current experience.
Practicing awareness during meditation can help you learn to observe your thoughts and feelings without getting caught up in them.
6 benefits of being aware during meditation
Practicing awareness during meditation can bring many benefits for your mental, emotional, and physical wellbeing.
Improved mental clarity: Meditation can help you clear your mind, reduce mental clutter, and enhance focus. Noticing your thoughts without getting caught in them can lead to sharper thinking and better decision-making.
Emotional regulation: Observing your emotions as they come and go can help you manage your emotional responses so you stay calm, rather than reacting impulsively to anger, sadness, or anxiety.
Stress reduction: Focusing on the present can help you let go of worries about the past and future, which can reduce stress and promote calm.
Deeper connection to the present moment: By paying attention to your current experience, you can fully engage with life as it happens. This can bring greater appreciation and enjoyment of everyday activities.
Self-improvement: Understanding patterns in your thoughts, feelings, and behaviors can help you make conscious choices to change them.
Better physical health: Regular awareness meditation can help lower blood pressure, improve sleep, and boost your immune system.
How to practice awareness meditation: 5 steps
These simple steps can help you deepen your awareness, cultivate mindfulness, and stay present during meditation.
1. Setting an intention to be aware
Begin each meditation session by setting a clear intention to observe the present moment (including your thoughts, physical sensations, and surroundings) without judgment.
2. Choosing a focal point
Decide on a specific focus for your meditation—perhaps your breath, physical sensations, or external sounds—to help anchor your attention. Pay attention to the air entering and leaving your nostrils, notice the feeling of your body against the chair or floor, or listen to sounds around you without labeling them.
3. Observing without judgment
As you meditate, observe your thoughts, emotions, and sensations without judging them as good or bad. When you notice a strong emotion, say to yourself, "I see you, anger," or "I feel you, sadness." You can also label physical sensations or sounds for what they are, “I hear a car outside,” or “I notice tension in my back.” This type of recognition can help you create space between yourself and your emotions or experiences.
4. Returning to the focus point
Your mind may wander during meditation, it happens to everyone! The key is to notice when you’ve wandered off and gently bring your attention back to your chosen focus point without frustration.
5. Rest in awareness
When you become more experienced at meditation, try letting go of any specific focal point and just be present with whatever arises in your mind. Allow thoughts, sensations, and emotions to flow naturally without trying to control them.
Bringing awareness into daily life
Bringing mindfulness into everyday activities can help you stay present and connected. This can make routine tasks feel more enjoyable and even reduce stress.
Mindful eating
Paying attention to your food can help you enjoy meals more, improve your digestion, and teach you to recognize when you’re full.
Before you take a bite, notice the colors, textures, and aromas.
As you eat, take small bites and chew slowly.
Notice the flavors and textures.
Put down your utensils between bites to savor each mouthful fully.
💙 Discover how Moving from Mindless to Mindful Eating can enhance your overall awareness.
Mindful walking
Being fully aware of your steps and your surroundings can make walking more fun and grounding. It’s also a great way to clear your mind and connect you with the present moment.
Focus on the sensation of your feet touching the ground.
Feel the movement of your legs and notice the rhythm of your steps.
Pay attention to the sights, sounds, and smells around you.
💙 Press play on Nature Walk, a 10-minute guided exercise that’s part of the Walk Away Stress series.
Mindful working
Being fully present with your tasks and taking breaks to refresh your mind at work can help you stay focused, reduce stress, and increase productivity.
Start your workday by setting an intention, such as "I will work with focus and calm today."
Choose one task to work on and give it your full attention.
If your mind starts to wander, gently bring it back to the task at hand.
Take regular breaks to stretch, breathe, and reset your focus.
💙 Take one minute to Refresh the Mind as needed to incorporate mindfulness into your work day.
Mindful breathing
Paying attention to your breath and using it as an anchor to the present moment can help you find calm during a busy day.
Throughout your day, take moments to practice mindful breathing.
Pause, close your eyes if you can, and take three slow, deep breaths.
Focus on the sensation of the air entering and leaving your body.
💙 Practice Counting the Breath, a simple breathing exercise to calm the mind.
Mindful listening
Being fully present when someone is speaking—without interrupting or planning your response—can help improve your relationships and communication skills.
When someone’s talking to you, give them your full attention.
Make eye contact and listen without interrupting.
Focus on understanding their words and emotions.
Respond thoughtfully, showing you’ve truly heard them.
💙 Get tips on mindful Listening from Tamara Levitt’s Relationship with Others Series.
Mindful waiting
Using waiting times as a chance to check in with yourself and your surroundings can turn a potentially stressful moment into a calming one.
Next time you're waiting in line or at a traffic light, take a moment to observe your surroundings.
Notice any sounds, sights, or smells.
Pay attention to your breath and how your body feels.
💙 Give yourself the gift of simply existing and grant yourself Permission to Be next time you’re waiting.
Being aware meditation FAQs
What are the differences between awareness meditation and other types of meditation?
Awareness meditation, also known as mindfulness meditation, focuses on being present and observing your thoughts and feelings without judgment. The goal is to develop a clear and non-reactive awareness of your experience.
Awareness meditation can be particularly effective for developing mindfulness in everyday life. However, there are several other types of meditation too, each with a different focus and benefits.
Concentration meditation: Focus on a single point, such as your breath, a mantra, or a candle flame to build concentration and quiet the mind.
Loving-kindness meditation (Metta): Silently repeat phrases such as "May I be happy, may I be healthy," and extend these wishes to others to generate feelings of love and compassion toward yourself and others.
Body scan meditation: To develop awareness and promote relaxation, focus on different parts of the body, from the toes to the head, noticing any sensations or tension.
Zen meditation (Zazen): A traditional seated Buddhist practice with an emphasis on breath and posture, people practice Zen meditation with the goal of insight or awakening.
Transcendental meditation (TM): Silently repeat a specific mantra to settle the mind and achieve a state of restful alertness.
How long does it take to notice the benefits of awareness meditation?
Some people may start to feel calmer and more focused after just a few awareness meditation sessions, while others might take a few weeks of regular practice.
Different factors can influence the time it might take to notice benefits. Patience and persistence are important to help you discover the advantages.
Consistency: Regular practice, even for short periods, tends to yield quicker results.
Duration: Longer meditation sessions can deepen the practice, but even 5–10 minutes a day can help.
Individual differences: Your current stress levels, mental health, and prior experience with meditation can affect how quickly you notice benefits.
Can awareness meditation help with anxiety and depression?
Studies have shown that mindfulness meditation—often used alongside traditional therapies and medication—help treat anxiety and depression. That's because mindfulness can help you become more aware of your thoughts and emotions without becoming overwhelmed by them. This can reduce the intensity of anxiety and depression symptoms and help you manage them more effectively.
What should I do if I find it difficult to stay aware during meditation?
It can be difficult to stay aware during meditation, especially when you're just starting out. Fortunately, the goal isn’t to stop your mind wandering. You’re just trying to notice when it happens and gently bring your attention back to the present. With practice, staying aware during meditation can become easier.
A few tips can help you stay focused during meditation.
Be patient: Understand that it's natural for your mind to wander. Each time you bring your attention back to the present moment, you’re strengthening your mindfulness practice.
Start small: Begin with short meditation sessions of 5–10 minutes and gradually increase the duration as you become more comfortable.
Use guided meditations: Try our guided sessions designed especially for beginners to provide structure and help keep your mind focused.
Focus on the breath: Whenever you notice your mind wandering, gently bring it back to the sensation of your breath.
Practice regularly: Meditate at the same time each day to build a habit.
Create a conducive environment: Use a quiet, comfortable space where you’re less likely to be disturbed.
Calm your mind. Change your life.
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