Attention and Awareness

monkey-10The Monkey in Our Mind

The aspect of mind we’re working with in meditation is our meddlesome, hyperactive and mischievous attention – the part of the mind we were nagged about all through childhood, all those parents and teachers exhorting us to, ‘Pay attention!’

For most of us, given our modern culture and the lives we’ve lead, of doing many things at once and relaxing by using distractions and entertainment, our attention has become extremely jittery and reactive, which forms the main source of most of our suffering.

The Buddha called it ‘monkey mind’:
‘Just as a monkey swinging through the trees grabs one branch and lets it go only to seize another, so too, that which is called thought, mind or consciousness arises and disappears continually both day and night.’ [Samyutta Nikaya 12.61]

Like this monkey, our attention leaps from thought to thought, reaction to reaction and distraction to distraction, chattering and babbling all the time. So if we are to train the mind to let go and be still, it seems obvious that it’s this monkey attention we must train first. So let’s take a look at the attention and see what we’re dealing with.

It’s generally assumed that our attention is the same as awareness – that they perform the same function. But they don’t.Though they are certainly related aspects of the one mind, they each have very different characteristics and abilities. And it’s exactly this difference between them that’s so important to what we’re doing in meditation.

A simple demonstration of the distinction between attention and awareness is this:

Right now, you’re paying attention to reading these words. In this, your attention is the interactive part of your mind – the part you use to gather information and create thoughts. It flits from object to object like a laser beam, building concepts and reactions, and it does this very quickly – indeed, most of the conscious activity in your mind is created by your attention.

As you read, you are passively aware of everything around you – the room you’re in, whether it’s hot, or cold, and various sensations coming and going in your body. But this awareness is passive. It does not think, or remember, and it is always in the present moment.

So, as the busy monkey of your attention flits about collecting information and projecting your personality and what you think to the outer world, the awareness is passively cognizant of everything around you. It positions and connects you with the environment you’re in.

This distinction between attention and awareness is extremely important. In fact, it’s fundamental to everything we’re doing in meditation, so I’ll reiterate what I’ve just said.

Your attention is the interactive part of your mind

And your awareness is the surrounding theatre your attention moves about in – of everything you sense in each moment. Awareness doesn’t think. And it doesn’t remember. It simply  knows. And it is always in the present moment.


So why is this distinction between attention and awareness so important to meditation?Well, lets look at meditation itself, and see what we’re trying to do.

Our primary objective is to create an ability to be able to disengage at will from the incessant thinking and reacting our attention is constantly creating, which keeps us revved up all the time … to be able to go still, without it making us anxious, so our mind and body can unwind and rebalance, as they naturally do when they’re given the space and leisure to do it.

So why can’t we stop and be still?

Well, that’s because the monkey of our attention doesn’t know how to stop. In the lives we live, and the culture we’re conditioned to, we’ve been trained from birth to be active, get things done, compete, win, and cling to what we’ve got.

We’re told, ‘don’t be lazy’ and ‘get off your bum and do something’. But when were we ever told to ‘stop and do nothing’.  Never.

For this reason, stopping and being still is very stressful for us. It creates feelings of anxiety, guilt and restlessness. Which is why, unlike every other creature on the planet, we have to learn how to be still.

And that’s where meditation comes in. It is the means by which we learn how to stop.


So what do I mean by stop? Stop what?

Well, if we examine everything that disturbs us, we see it is our attention that creates it. Attention creates the thinking and reacting, which creates memories and emotions which, through the reactive cycle, stimulates more thinking and reacting … and so on.

Awareness does not create these effects. It’s momentary, simple, and unconditioned – there is no good, bad, right, wrong in awareness.There just ‘is’. In each moment sensations are there or not there, and they are always changing.

As such, awareness is acutely in sync with the changing environment we’re in, in a way that our attention, which is busy freezing moments so it can think about them, is not.

Because that’s what out attention does – when we switch our attention to something we’ve become aware of, it immediately converts what we were aware of into information, so it can freeze the event in our mind and evaluate it. Then it dredges up similar experiences from our memory, to decide if we like this thing, or not – then creates a spreading fog of thinking and reactions around it.

And, big or small, our attention is doing this constantly, and mindlessly, because the habit is so automatic we don’t even know we’re doing it. And it’s that mindlessness we’re seeking to change in meditation practice. With meditation, we’re learning how to disengage out attention when we don’t need it to be doing stuff. We’re learning how to stop.

The Party in Our Head.

A lot of people think it’s thoughts and thinking that disturbs us. But that’s not so.
If we didn’t pay attention to the thinking, it would rapidly evaporate, even as it arises in the mind.

It’s our attention that excites the thinking, ordering the thoughts into stories which makes us happy, sad, angry, excited, fearful, whatever. So we assume it’s thinking that’s the problem, but it’s not. The problem is that we cannot control our attention’s addiction to reacting to every thought that appears in our head.

I liken our attention to an overeager host at a very busy party. Every thought that rushes through the front door, our attention is there, asking questions, arguing, entertaining and reacting. And because it’s paying attention to every thought that rushes in, the room of our mind gets filled up with a cacophony of chatter.

With meditation, we’re teaching the attention to stop being such an eager host. As each thought rushes in through the door, we’re encouraging the attention to fold it’s arms and keep its mouth shut – to not speak to it.

In the beginning, because we’re new to this, the thoughts will keep talking, trying to get the attention to do what it’s always done – to participate. But if we keep on applying the meditation methods to help the attention to ignore the chattering thoughts, they will eventually slink off out the back door.

As we practice this letting go and ignoring, because the host is not engaging any more, the party slowly empties -the room of the mind goes quiet.

And though thoughts still rush in, because our attention is getting better at not engaging, they rush right out again. As our skill at doing this disengaging becomes more effortless, the rushing in and rushing out happens faster and faster, until ,eventually, though thoughts are still rushing in and out, the mind is effectively silent – still.

We’ve stopped.

The problem is, we cannot force the attention to do this.

Like the Monkey in our example, the more we try to tie the attention down and gag it, the more it will squeal and fight and try to escape. After all, everyone knows, when we’re told ‘stop thinking about it’, it only creates more thinking, making us more anxious and agitated.

So it’s pointless trying to force the attention to stop.

So the meditation methods are not there to stop anything. They’re simply strategies to gently tame the attention and coax it to relax until it eventually disengages and goes still – a process that must be tinged with compassion, patience and understanding.

In meditation, we apply the methods, understanding that in the beginning it will be difficult, and the attention will struggle.

We also understand that it’s not the attention’s fault that it’s become so meddlesome and noisy – it’s not trying to be difficult. It’s simply doing what we trained it to do. So we keep gently applying the meditation methods until our attention gets used to being quiet.

Eventually, our attention get used to being quiet, and that’s when we can drop the meditation method – at that point, the skill of stillness is innate.

And through all this process, the awareness is allowed to shine brightly – which it will. The more the attention calms, the more vivid and expansive the awareness will become.

At that point, we become aware of amazingly subtle sensations in the body, and quiet bursts of intuitive understandings in the mind, and we realise we never had to think so much at all – that the thinking was just a messenger for what we already knew.

And there’s much more you’ll discover which, in the fury of our old habits, you were previously unaware of .And that’s when life becomes interesting.





  1. When I am not focusing on something, I can understand how my attention becomes an overeager host to the thoughts. What happens when I am focusing on some action. E.g. reading this article? IS that equal to meditation?

    Thank you for this article. Raises a lot of questions in me that I will seek answers for.

  2. Hi Gobblefunk … sorry this took so long.
    Short answer is, no … the focused attention you use in reading an article is similar, but not the same, simply because it’s generating new thoughts and reactions in the mind – and these are the usual playground for your attention.
    The point, and purpose of meditation, is to train the attention to be happy to NOT sit in its usual distractions and playthings – but to simply be still – and FEEL, rather than think.
    This is why sensations are so important in meditation. In the kind of lives we live, we spend most of our time in thinking, and we forget sensations. Yet sensations are much more truthful than thinking – they are either there, or not there, and intimately connected with the deeper aspects of mind – intuition, empathy, creativity and so on.
    Einstein once described his intuitive thought processes – he said he never thought in logical symbols or mathematical equations, but in images, feelings, and even musical architectures. Successful gamblers speak reverently about ‘gut feelings’. In moments of inspiration we say, ‘I felt it!’
    The more we train the attention to build a relationship with the body, the more ‘real time’ mindfulness occurs – simply because sensations are real time. They cannot be any other way.
    Thoughts on the other hand, speculate forward, and backward – and, as the word ‘speculate’ implies, are exactly that – speculations – not truth.
    So meditation is VERY different to reading an article – meditation is training the mind. Reading an article is simply the enactment of more of the same habits that create and sustain our peculiarly human suffering, which is rooted in our insane obsession with what we think over what actually is.
    Hope that all makes sense …

    • Thank you for the reply. It makes a lot of sense.
      It has been more than a year since I have been following your advice and I can surely see a lot of improvement in me. As ever, I have a long way to go, but at least I am a bit more mindful in my daily living than I was in the past.
      Thank you again for your guidance, and I will continue to follow you about !

  3. Hey Roger i have a question : what is the difference between mindfulness and awareness in meditation how to combine these two ? i understand this(mindfulness,awareness) separately but can you explain it like you explain in here the difference between attention and awareness? btw THANK YOU sooooo much on these articles you filed my life with so much love and understanding and kindness….and simply i cant describe it to you but i send you love almost every day…( not my native language so pardon me if i wrote something wrong ) <3333

    • Wonderful to hear from you Jelena … and a good question.
      Put simply, mindfulness comes out of being aware..
      Trouble is, we’re not aware – because we don’t practice awareness.
      With the highly active lives we lead, and the amount of information we have to deal with each day, the average modern human being has learnt to spend most of their time in their head, thinking about this or that.
      And it’s understandable.
      We HAVE to be this way, because that’s the kind of world we’ve made – its a thinking kind of world we live in.
      So we leave our body to take care of the details of our life – physical habits we’ve learnt take us through our day, while we sit in our heads thinking about other things. Our body walks, talks, picks things up and puts them down, drives the car and does all the other business in our life – and we’ve become used to letting those habits do all the work while we are elsewhere.

      But it’s not just physical habits we allow to run free – it’s also our emotional habits – our reactions. We get used to reacting in different ways – getting angry at this, sad at that, happy at other times. And the more we allow these emotional reactions to have their way, the more instant, and the more powerful they become.
      Which is why we make so many mistakes and find our emotions becoming too powerful – the habits have been allowed to do whatever they want for too long.

      This mindlessness is common in our world, and most of the terrible things we see happening come from it.

      So … how to change.
      Well, the first thing is to practice Vipassana meditation, which trains your attention to get out of the head, and into the body sensations. We slowly build a n intimate relationship with our body sensations.
      The more we do this, the more we discover that awareness IS sensations. We realise that when we are in sensations we ARE aware.

      The other thing we notice as we practice Vipassana meditation is, emotions are not just about the story of why we feel this or that – they are not what we think. Emotions are also patterns of sensations in the body.
      So as we practice Vipassana, we learn how to take command of our attention and let go of the thinking/story of how we feel, and just be with the sensation. And we find the emotion fades more quickly.
      And we learn from this. We learn emotional intelligence.
      The other thing we notice as we practice meditation is, we begin to FEEL the way our body moves, and the tensions that are there, and this naturally causes us to find ways to change – to loosen those tensions.
      As we loosen body tensions, we find the mind calming down – we see more, and feel more – which causes us again, to naturally adjust what we notice is out of balance.

      And this entire process is a process of awareness – and mindfulness appears out of it.

      So the long answer to your question is, mindfulness comes naturally out of awareness
      Without awareness there is no mindfulness.
      So practice being in your body instead of in your mind, and mindfulness will appear naturally.
      At first it appears as a strange feeling of self consciousness – a natural though subtle confusion as you become conscious of things you never took notice of before – so in the beginning, you might feel a little uncomfortable. But this is only temporary. Keep going and the transition happens naturally.
      all the best

      • Thank you for the reply ^^ and thank you for solving my question…And thank you for the amount of love you put into the books and these articles!!!!! Sometimes all i need to get back at the right path is to reed what you wrote, and just love that comes out of it is amazinggg…. it truly is…

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