Mindful Attention Awareness Scale to Self-monitor One's Level of Mindfulness in Meditation Practice ~ Buddha Dordenma Image Foundation

Mindfulness

Mindful Attention Awareness Scale

Mindfulness has been recognized to be a core attribute of meditation practice. As Brown and Ryan (2003) indicate, the MAAS measures have been shown in correlational, quasi-experimental, and laboratory studies to measure a unique quality of consciousness related to a variety of well-being constructs--rendering it possible to differentiate mindfulness practitioners from others.

Directions

Below is a collection of statements about your everyday experience. Please answer according to what really reflects your experience rather than what you think your experience should be.

Mindful Attention Awareness Scale Questionairre

  1. I could be experiencing some emotion and not be conscious of it until some time later.
  2. Almost always
    Very frequently
    Somewhat frequently
    Somewhat infrequently
    Very infrequently
    Almost never
    *
  3. I break or spill things because of carelessness, not paying attention, or thinking of something else.
  4. Almost always
    Very frequently
    Somewhat frequently
    Somewhat infrequently
    Very infrequently
    Almost never
    *
  5. I find it difficult to stay focused on what’s happening in the present.
  6. Almost always
    Very frequently
    Somewhat frequently
    Somewhat infrequently
    Very infrequently
    Almost never
    *
  7. I tend to walk quickly to get where I’m going without paying attention to what I experience along the way.
  8. Almost always
    Very frequently
    Somewhat frequently
    Somewhat infrequently
    Very infrequently
    Almost never
    *
  9. I tend not to notice feelings of physical tension or discomfort until they really grab my attention.
  10. Almost always
    Very frequently
    Somewhat frequently
    Somewhat infrequently
    Very infrequently
    Almost never
    *
  11. I forget a person’s name almost as soon as I’ve been told it for the first time.
  12. Almost always
    Very frequently
    Somewhat frequently
    Somewhat infrequently
    Very infrequently
    Almost never
    *
  13. It seems I am “running on automatic” without much awareness of what I’m doing.
  14. Almost always
    Very frequently
    Somewhat frequently
    Somewhat infrequently
    Very infrequently
    Almost never
    *
  15. I rush through activities without being really attentive to them.
  16. Almost always
    Very frequently
    Somewhat frequently
    Somewhat infrequently
    Very infrequently
    Almost never
    *
  17. I get so focused on the goal I want to achieve that I lose touch with what I am doing right now to get there.
  18. Almost always
    Very frequently
    Somewhat frequently
    Somewhat infrequently
    Very infrequently
    Almost never
    *
  19. I do jobs or tasks automatically, without being aware of what I’m doing.
  20. Almost always
    Very frequently
    Somewhat frequently
    Somewhat infrequently
    Very infrequently
    Almost never
    *
  21. I find myself listening to someone with one ear, doing something else at the same time.
  22. Almost always
    Very frequently
    Somewhat frequently
    Somewhat infrequently
    Very infrequently
    Almost never
    *
  23. I drive places on “automatic pilot” and then wonder why I went there.
  24. Almost always
    Very frequently
    Somewhat frequently
    Somewhat infrequently
    Very infrequently
    Almost never
    *
  25. I find myself preoccupied with the future or the past.
  26. Almost always
    Very frequently
    Somewhat frequently
    Somewhat infrequently
    Very infrequently
    Almost never
    *
  27. I find myself doing things without paying attention.
  28. Almost always
    Very frequently
    Somewhat frequently
    Somewhat infrequently
    Very infrequently
    Almost never
    *
  29. I snack without being aware that I’m eating.
  30. Almost always
    Very frequently
    Somewhat frequently
    Somewhat infrequently
    Very infrequently
    Almost never
    *

Make sure you rate each statement to obtain your score.

Source:
Brown, K. W., & Ryan, R. M. (2003). The benefits of being present: Mindfulness and its role in psychological well-being. Journal of Personality and Social Psychology, 84(4), 822-848.

Interpreting your score

The higher the score, the higher your mindfulness. On average, people score around 3.86. The highest score is 6. The lowest is 1. By the time you have been practicing Vajrayana meditation for twelve weeks, you will most likely see some increase from your current score.

Reflections

After finding out your score in this small assessment,

  • how much increase of mindfulness would you like to have after practicing meditation for three months? 20% increase? 50%?
    MM1/DD/YYYY, current MAAS score = 3.5
    MM2/DD/YYYY, targeted MAAS score = 5
    ......
    ......
  • among the fifteen items on the questionnaire, are there any particular items you feel significantly relevant to your effective functioning? What are the implications?
    E.g. item #2: the implications could be related to safety reasons, not only of self but also others, etc.
    ......
    ......

Tip: You may want to organize your thoughts and ideas more meaningfully in a personal meditation journal.