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How to Pay Attention: Make It Your Intention

Updated: Sep 17, 2022

Be present, but how? Try this simple meditation to help you build awareness and be more present in your life.

Woman in bright pink yoga top and blue yoga pants in seated on side on a teal yoga mat on a wood deck with green trees in the background
Photo © Copyright by Laura Brown Photography.

Below is a snippet of a reflection I recently had about life while I was journaling one night.

How do you enjoy your life more?

By living in the present moment.

How do you live in the present moment?

Set an intention to pay attention.

How do you commit to paying attention?


How long will it take to practice until it becomes a habit?

As long as you need.

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Paying attention can help you wake up to what is really going on in your life. Really listening to your body, the words people say, their body language, smells around you, the taste of your food when you chew, what you hear from inner dialogue and self-talk, your digestion, thoughts, moods, reactions and observations. These are all part of your experience, and no one has ever experienced the same things in the same way you have. Life is only available in the present moment. Find your own inner joy by paying attention to your experience right now.

Practice It: A Meditation to Pay Attention

Pay attention to things you ordinarily wouldn’t pay attention to. For example, bring your full presence to a work call instead of multitasking and writing emails.

Choose a mantra below that resonates with you or create your own. Write it on a sticky note and post it somewhere you look every day to remind you to pay attention. You can also silently repeat your mantra during meditation.

I am here.

I am present.

I am aware.

I am open to receive.

Your meditation can be as simple as taking a few minutes every morning to repeat “I am” on your inhales and the second part of the mantra on the exhales.

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