Through practicing mindful awareness, we cultivate discernment by being more sensitive to the bigger picture and how the present moment relates to it.

As you practice observing your thoughts, you will become more aware of the tone of your internal voice and the kinds of thoughts you are having and develop the ability to intervene before saying or doing something you might regret.

Envision your awareness as a glow in all directions around you, mentally scanning all directions at once—simply witnessing the moment as it is.

By becoming more attentive and aware of the thoughts arising in your mind, you will create the opportunity to question and reframe them.

If the mind wanders, bring your awareness back to the breath as it expands and contracts, and expand your awareness in all directions around you from there.

Transitioning mindfully out of meditation helps you keep the relaxed state developed during your practice, thus extending the “shelf life” of the benefits of calmness, clarity, and openness.

Do a mindful check-in at work—Take a brief moment to mindfully experience the workplace from your usual spot. Mentally scan in all directions around you.

Do a mindful check-in during your meals—Notice the fragrances, the sounds, and the thoughts arising in your mind.

Do a mindful check-in at the market—When visiting one of the places you usually do your shopping, take a moment to notice the temperature, the smells, the music, and the conversations happening in the background.