Mindful Awareness Practices (MAPs) are the signature educational programs of the UCLA Mindful Awareness Research Center. These six-week classes lay the foundation for students to understand basic principles of mindfulness, develop a personal meditation practice, and to apply the principles in their daily life on an ongoing basis.

The MAPs I course is an introduction to mindfulness for beginners and for experienced practitioners who wish to revitalize their practice. MAPs has been shown to be effective for ADHD, insomnia, and management of stress (see below). Each class is a combination of practice and group feedback. MAPs I is helpful for people of all backgrounds. The classes are suitable for ages 16 and over.

Class Structure

MAPs I classes meet weekly for two hours per week for six weeks. Students will complete daily home practice meditation starting at 5 minutes a day and working up to 20 minutes daily by the end of the course.

Content includes:

  • Overview of mindfulness
  • Mindfulness of the body
  • Mindfulness of daily activities
  • Obstacles to mindfulness
  • Mindfulness to help with physical pain
  • Working with challenging emotions
  • Cultivating positive emotions
  • Working with thoughts
  • Mindful interactions

Practices include:

  • Sitting meditation
  • Eating meditation
  • Daily life meditations
  • Relational mindfulness
  • Walking meditation
  • Standing meditation
  • Movement meditation
  • Practices to develop positive emotions