{"id":63346,"date":"2023-04-11T18:57:06","date_gmt":"2023-04-11T18:57:06","guid":{"rendered":"https:\/\/www.mindful.org\/?p=63346"},"modified":"2026-03-31T17:34:33","modified_gmt":"2026-03-31T17:34:33","slug":"a-guided-meditation-to-train-moment-to-moment-awareness","status":"publish","type":"post","link":"https:\/\/www.mindful.org\/a-guided-meditation-to-train-moment-to-moment-awareness\/","title":"A Guided Meditation to Train Moment-to-Moment Awareness","content":{"rendered":"\n<p>Wisdom arises out of our mind\u2019s capacity to be aware\u2014which is not the same as thinking. Wisdom allows us to know what is happening in each moment and respond appropriately, with our words, with our actions, with our thoughts. Sometimes responding appropriately means not doing anything at all, simply meeting each moment as it comes. Wisdom is a <a href=\"https:\/\/www.mindful.org\/basic-meditation-train-awareness\/\" target=\"_blank\" rel=\"noreferrer noopener\">moment-to-moment awareness<\/a> of what\u2019s arising internally and externally. It begins with developing concentration, which allows us to let go of our thoughts and our plans and be in this moment.<\/p>\n\n\n\n<p>In this practice, we\u2019ll begin with concentration, and then we\u2019ll move to what is traditionally called <a href=\"https:\/\/www.mindful.org\/mindfulness-how-to-do-it\/\" target=\"_blank\" rel=\"noreferrer noopener\">mindfulness meditation<\/a>, where we simply notice what\u2019s arising without clinging or pushing away. And then finally, just for two minutes, we\u2019ll let go of all the techniques and just <a href=\"https:\/\/www.mindful.org\/a-meditation-for-resting-in-awareness\/\" target=\"_blank\" rel=\"noreferrer noopener\">rest in our awareness<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">A 12-Minute Meditation to Train Moment-to-Moment Awareness<\/h2>\n\n\n<div class=\"layout- align\"><article class=\"podcast js-podcast-player podcast--wrap\">\n\t<button class=\"podcast__playpause js-podcast-playpause\">&nbsp;<\/button>\n\n\t<div class=\"podcast__content\">\n\t\t<h3 class=\"podcast__heading\">\n\t\t\t\t\t\tA Guided Meditation to Train Moment-to-Moment Awareness with Kimberly Brown\n\t\t\t\t\t<\/h3>\n\n\t\t<div class=\"podcast__seekwrap\">\n\t\t\t<input type=\"range\" class=\"podcast__seek js-podcast-seek\" value=\"0\" max=\"720\">\n\t\t<\/div>\n\n\t\t<ul class=\"podcast__meta\">\n\t\t\t<li class=\"podcast__duration js-podcast-duration\">12:00<\/li>\n\t\t\t\t\t<\/ul>\n\n\t\t\n\t\t<audio preload=\"none\" class=\"js-podcast-audio\">\n\t\t\t<source src=\"https:\/\/traffic.libsyn.com\/mindfulorg\/MF-12MM-April13_2023-Kim_Brown-Train_Your_Attention-edited.mp3\">\n\t\t<\/audio>\n\t<\/div>\n<\/article>\n<\/div>\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Find a seat that\u2019s comfortable.<\/strong> You can sit or stand or walk or lie down. You can close your eyes if you like, and if your mind is sluggish today, or you feel overwhelmed when you close your eyes, keep your eyes open with a low gaze. Use your wisdom.<\/li>\n\n\n\n<li><strong>Simply notice that you\u2019re here.<\/strong> Notice that you\u2019re getting information from all your senses\u2014sound entering your ears. Taste. Smell. Light. The weight of your body, the air on your skin. You\u2019re also getting information from your mind\u2019s senses. These are thoughts and emotions. Everything is arising. And everything is dissolving. It all comes and goes.<\/li>\n\n\n\n<li><strong>Turn your attention to your breath. <\/strong>Your breath is always with you. It\u2019s going to be with you until you die. So it\u2019s a reliable object that we can bring our attention to. Place one hand on your belly to feel the rise and fall of your breath, and begin to count your breaths. The first inhale, exhale is one. The next full inhale, full exhale is two. Count to five and then begin again. The trick here is to not control your breath. Allow it. You\u2019re just resting here, counting it, being with it. When you get to five, begin again. If you get caught in a story or a plan, it\u2019s OK. Come right back to counting your breath. Notice where you are. If you\u2019re not with your breath, gently come back, beginning again at one.<\/li>\n\n\n\n<li><strong>And now choose to open up to mindfulness practice.<\/strong> You can think of this mindfulness practice as <a href=\"https:\/\/www.mindful.org\/a-guided-practice-to-notice-whats-present-and-what-isnt\/\" target=\"_blank\" rel=\"noreferrer noopener\">noticing <\/a>everything that\u2019s arising, not just your breath, but thoughts, sound, smell or taste, or any movement in the body. Allow yourself to be with it as it arises and not cling to it or push against it or ignore it as it dissolves and changes. One way to practice mindfulness is to anchor to your breath. You might consider the metaphor of a ship at anchor. It doesn\u2019t go far away. We don\u2019t have to chase it around, it comes right back when needed. So allow yourself to open to these other sensations. If you feel you\u2019re getting lost, you can gently come back to your breath. Just be here for two minutes as you practice mindfulness.<\/li>\n\n\n\n<li><strong>Now use this quality of awareness to notice: Where is your attention?<\/strong> Let yourself experience this moment as it is, as it arises and as it changes. Light, smell, taste, emotions, thoughts, images, all the sensations of your body. Pleasant. Unpleasant. Neutral.<\/li>\n\n\n\n<li><strong>And now let go of any technique. <\/strong>You don\u2019t have to meditate or not meditate. Allow yourself to be still and aware just for one moment, resting in this quality of awareness.<\/li>\n\n\n\n<li><strong>Using your awareness, where is your attention right now?<\/strong> Use it now to recognize that your practice is valuable. Take a moment as we conclude this brief <a href=\"https:\/\/www.mindful.org\/how-to-meditate\/\" target=\"_blank\" rel=\"noreferrer noopener\">meditation<\/a> on wisdom to recognize and appreciate your efforts. Thank yourself for practicing today.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-mindful-section-header heading heading--section heading--left has-black-text\"><span>read more<\/span><\/h2>\n\n\n<article class=\"posts posts--horizontal posts--large \">\n\t<div class=\"grid-noBottom\">\n\t\t<div class=\"col-4\">\n\t\t\t<header class=\"posts__header\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/a-12-minute-meditation-to-create-inner-balance-in-the-face-of-change\/\" >\n\t\t\t\t\t\t<img decoding=\"async\" class=\"timberpost\" loading=\"lazy\" src=\"https:\/\/www.mindful.org\/content\/uploads\/12MM_Susan-Bauer-Wu_Cultivating-Inner-Balance-in-the-Face-of-Change.jpg\" srcset=\"https:\/\/www.mindful.org\/content\/uploads\/12MM_Susan-Bauer-Wu_Cultivating-Inner-Balance-in-the-Face-of-Change.jpg 1920w, https:\/\/www.mindful.org\/content\/uploads\/12MM_Susan-Bauer-Wu_Cultivating-Inner-Balance-in-the-Face-of-Change-300x188.jpg 300w, https:\/\/www.mindful.org\/content\/uploads\/12MM_Susan-Bauer-Wu_Cultivating-Inner-Balance-in-the-Face-of-Change-1024x640.jpg 1024w, https:\/\/www.mindful.org\/content\/uploads\/12MM_Susan-Bauer-Wu_Cultivating-Inner-Balance-in-the-Face-of-Change-768x480.jpg 768w, https:\/\/www.mindful.org\/content\/uploads\/12MM_Susan-Bauer-Wu_Cultivating-Inner-Balance-in-the-Face-of-Change-1536x960.jpg 1536w\" alt=\"12MM_Susan Bauer-Wu_Cultivating Inner Balance in the Face of Change\" width=\"267\" height=\"200\">\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"posts__badge\">\n\t\t\t\t\t\t\t<div class=\"posts__badge__label\">\n\t\t\t\t\t\t\t\tPodcasts &amp; Audio\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t<\/header>\n\t\t<\/div>\n\t\t<div class=\"col-8\">\n\t\t\t<div class=\"posts__body\">\n\t\t\t\t\t\t\t\t<h6 class=\"posts__heading\">\n\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/a-12-minute-meditation-to-create-inner-balance-in-the-face-of-change\/\" >A Meditation to Create Inner Balance in the Face of Change<\/a>&nbsp;\t\t\t\t<\/h6>\n\t\t\t\t<p class=\"posts__excerpt\">\n\t\t\t\t\tLife is never constant. And it can be difficult to remain balanced in the midst of change. Susan Bauer-Wu shares a guided meditation to ground us in the present moment and cultivate equanimity.\n\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/a-12-minute-meditation-to-create-inner-balance-in-the-face-of-change\/\" class=\"posts__readmore\" ><span>Read More<\/span>&nbsp;<img decoding=\"async\" loading=\"lazy\" src=\"\/wp-content\/themes\/mindful\/assets\/img\/arrow-right.svg\" class=\"icon icon-arrow-right\" alt=\"\"><\/a>\n\t\t\t\t<\/p>\n\t\t\t\t<ul class=\"posts__meta\">\n\t\t\t\t\t<li class=\"posts__author\">Susan Bauer-Wu<\/li>\n\t\t\t\t\t<li class=\"posts__date\">April 14, 2026<\/li>\n\t\t\t\t<\/ul>\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n<\/article>\n<article class=\"posts posts--horizontal posts--large \">\n\t<div class=\"grid-noBottom\">\n\t\t<div class=\"col-4\">\n\t\t\t<header class=\"posts__header\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/a-12-minute-meditation-to-approach-the-world-with-a-dont-know-mind\/\" >\n\t\t\t\t\t\t<img decoding=\"async\" class=\"timberpost\" loading=\"lazy\" src=\"https:\/\/www.mindful.org\/content\/uploads\/12MM_Sara-King_Meditation-to-Approach-the-World-With-a-Dont-Know-Mind.jpg\" srcset=\"https:\/\/www.mindful.org\/content\/uploads\/12MM_Sara-King_Meditation-to-Approach-the-World-With-a-Dont-Know-Mind.jpg 1920w, https:\/\/www.mindful.org\/content\/uploads\/12MM_Sara-King_Meditation-to-Approach-the-World-With-a-Dont-Know-Mind-300x188.jpg 300w, https:\/\/www.mindful.org\/content\/uploads\/12MM_Sara-King_Meditation-to-Approach-the-World-With-a-Dont-Know-Mind-1024x640.jpg 1024w, https:\/\/www.mindful.org\/content\/uploads\/12MM_Sara-King_Meditation-to-Approach-the-World-With-a-Dont-Know-Mind-768x480.jpg 768w, https:\/\/www.mindful.org\/content\/uploads\/12MM_Sara-King_Meditation-to-Approach-the-World-With-a-Dont-Know-Mind-1536x960.jpg 1536w\" alt=\"12MM_Sar\u00e1 King_Meditation to Approach the World With a \u201cDon\u2019t-Know Mind\u201d\" width=\"267\" height=\"200\">\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"posts__badge\">\n\t\t\t\t\t\t\t<div class=\"posts__badge__label\">\n\t\t\t\t\t\t\t\tPodcasts &amp; Audio\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t<\/header>\n\t\t<\/div>\n\t\t<div class=\"col-8\">\n\t\t\t<div class=\"posts__body\">\n\t\t\t\t\t\t\t\t<h6 class=\"posts__heading\">\n\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/a-12-minute-meditation-to-approach-the-world-with-a-dont-know-mind\/\" >A 12-Minute Meditation to Approach the World With a \u201cDon\u2019t-Know Mind\u201d<\/a>&nbsp;\t\t\t\t<\/h6>\n\t\t\t\t<p class=\"posts__excerpt\">\n\t\t\t\t\tWe can find strength and resilience in familiarity\u2014and use those feelings to explore the unfamiliar.\n\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/a-12-minute-meditation-to-approach-the-world-with-a-dont-know-mind\/\" class=\"posts__readmore\" ><span>Read More<\/span>&nbsp;<img decoding=\"async\" loading=\"lazy\" src=\"\/wp-content\/themes\/mindful\/assets\/img\/arrow-right.svg\" class=\"icon icon-arrow-right\" alt=\"\"><\/a>\n\t\t\t\t<\/p>\n\t\t\t\t<ul class=\"posts__meta\">\n\t\t\t\t\t<li class=\"posts__author\">Sar\u00e1 King<\/li>\n\t\t\t\t\t<li class=\"posts__date\">April 7, 2026<\/li>\n\t\t\t\t<\/ul>\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n<\/article>\n<article class=\"posts posts--horizontal posts--large \">\n\t<div class=\"grid-noBottom\">\n\t\t<div class=\"col-4\">\n\t\t\t<header class=\"posts__header\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/a-meditation-to-allow-genuine-happiness-even-in-hard-times\/\" >\n\t\t\t\t\t\t<img decoding=\"async\" class=\"timberpost\" loading=\"lazy\" src=\"https:\/\/www.mindful.org\/content\/uploads\/12MM_Wendy-OLeary_A-Meditation-to-Allow-Genuine-Happiness-Even-In-Hard-Times.jpg\" srcset=\"https:\/\/www.mindful.org\/content\/uploads\/12MM_Wendy-OLeary_A-Meditation-to-Allow-Genuine-Happiness-Even-In-Hard-Times.jpg 1920w, https:\/\/www.mindful.org\/content\/uploads\/12MM_Wendy-OLeary_A-Meditation-to-Allow-Genuine-Happiness-Even-In-Hard-Times-300x188.jpg 300w, https:\/\/www.mindful.org\/content\/uploads\/12MM_Wendy-OLeary_A-Meditation-to-Allow-Genuine-Happiness-Even-In-Hard-Times-1024x640.jpg 1024w, https:\/\/www.mindful.org\/content\/uploads\/12MM_Wendy-OLeary_A-Meditation-to-Allow-Genuine-Happiness-Even-In-Hard-Times-768x480.jpg 768w, https:\/\/www.mindful.org\/content\/uploads\/12MM_Wendy-OLeary_A-Meditation-to-Allow-Genuine-Happiness-Even-In-Hard-Times-1536x960.jpg 1536w\" alt=\"12MM A Meditation to Allow Genuine Happiness, Even In Hard Times with Wendy O'Leary\" width=\"267\" height=\"200\">\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"posts__badge\">\n\t\t\t\t\t\t\t<div class=\"posts__badge__label\">\n\t\t\t\t\t\t\t\tPodcasts &amp; Audio\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t<\/header>\n\t\t<\/div>\n\t\t<div class=\"col-8\">\n\t\t\t<div class=\"posts__body\">\n\t\t\t\t\t\t\t\t<h6 class=\"posts__heading\">\n\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/a-meditation-to-allow-genuine-happiness-even-in-hard-times\/\" >A Meditation to Allow Genuine Happiness, Even In Hard Times<\/a>&nbsp;\t\t\t\t<\/h6>\n\t\t\t\t<p class=\"posts__excerpt\">\n\t\t\t\t\tAccessing real happiness when we are struggling can feel impossible\u2014but it\u2019s also a key to our recovery, healing, and well-being.\n\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/a-meditation-to-allow-genuine-happiness-even-in-hard-times\/\" class=\"posts__readmore\" ><span>Read More<\/span>&nbsp;<img decoding=\"async\" loading=\"lazy\" src=\"\/wp-content\/themes\/mindful\/assets\/img\/arrow-right.svg\" class=\"icon icon-arrow-right\" alt=\"\"><\/a>\n\t\t\t\t<\/p>\n\t\t\t\t<ul class=\"posts__meta\">\n\t\t\t\t\t<li class=\"posts__author\">Wendy O\u2019Leary<\/li>\n\t\t\t\t\t<li class=\"posts__date\">April 1, 2026<\/li>\n\t\t\t\t<\/ul>\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n<\/article>\n","protected":false},"excerpt":{"rendered":"<p>When we train our awareness of what\u2019s arising, both internally and externally, we increase our capacity to act with wisdom, no matter what life throws at us.<\/p>\n","protected":false},"author":17444,"featured_media":63219,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[17613,1197,17598,17599],"tags":[1018,17274],"departments":[1273],"issues":[17173,17203],"coauthors":[14051],"class_list":["post-63346","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-focus-attention","category-guided-meditations","category-meditation-practices","category-mindfulness-for","tag-difficult-emotions","tag-premium","departments-features","issues-17173","issues-april-2023"],"acf":[],"site_id":1,"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.5 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Train Moment-to-Moment Awareness With A Guided Meditation - Mindful<\/title>\n<meta name=\"description\" content=\"Train moment-to-moment awareness with concentration, mindfulness, and restful awareness. Discover the capacity to respond with wisdom.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.mindful.org\/a-guided-meditation-to-train-moment-to-moment-awareness\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A Guided Meditation to Train Moment-to-Moment Awareness\" \/>\n<meta property=\"og:description\" content=\"When we train our awareness of what\u2019s arising, both internally and externally, we increase our capacity to act with wisdom, no matter what life throws at us.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.mindful.org\/a-guided-meditation-to-train-moment-to-moment-awareness\/\" \/>\n<meta property=\"og:site_name\" content=\"Mindful\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/mindfulorg\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/meditationwithheart\/\" \/>\n<meta property=\"article:published_time\" content=\"2023-04-11T18:57:06+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-03-31T17:34:33+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.mindful.org\/content\/uploads\/AdobeStock_Kate-Antonenko.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Kimberly Brown\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MindfulOnline\" \/>\n<meta name=\"twitter:site\" content=\"@MindfulOnline\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Kimberly Brown\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.mindful.org\\\/a-guided-meditation-to-train-moment-to-moment-awareness\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.mindful.org\\\/a-guided-meditation-to-train-moment-to-moment-awareness\\\/\"},\"author\":{\"name\":\"Kimberly Brown\",\"@id\":\"https:\\\/\\\/www.mindful.org\\\/#\\\/schema\\\/person\\\/6aea80585fef5ba2a8d758f32f7c7eec\"},\"headline\":\"A Guided Meditation to Train Moment-to-Moment Awareness\",\"datePublished\":\"2023-04-11T18:57:06+00:00\",\"dateModified\":\"2026-03-31T17:34:33+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.mindful.org\\\/a-guided-meditation-to-train-moment-to-moment-awareness\\\/\"},\"wordCount\":669,\"publisher\":{\"@id\":\"https:\\\/\\\/www.mindful.org\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.mindful.org\\\/a-guided-meditation-to-train-moment-to-moment-awareness\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.mindful.org\\\/content\\\/uploads\\\/AdobeStock_Kate-Antonenko.png\",\"keywords\":[\"Difficult Emotions\",\"premium\"],\"articleSection\":[\"Focus &amp; Attention\",\"Guided Meditations\",\"Meditation Practices\",\"Mindfulness For\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.mindful.org\\\/a-guided-meditation-to-train-moment-to-moment-awareness\\\/\",\"url\":\"https:\\\/\\\/www.mindful.org\\\/a-guided-meditation-to-train-moment-to-moment-awareness\\\/\",\"name\":\"Train Moment-to-Moment Awareness With A Guided Meditation - Mindful\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.mindful.org\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.mindful.org\\\/a-guided-meditation-to-train-moment-to-moment-awareness\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.mindful.org\\\/a-guided-meditation-to-train-moment-to-moment-awareness\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.mindful.org\\\/content\\\/uploads\\\/AdobeStock_Kate-Antonenko.png\",\"datePublished\":\"2023-04-11T18:57:06+00:00\",\"dateModified\":\"2026-03-31T17:34:33+00:00\",\"description\":\"Train moment-to-moment awareness with concentration, mindfulness, and restful awareness. 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