Cittanupassanā, or "Mindfulness of Mind," is the third foundation of mindfulness in the Satipatthāna Sutta. Unlike mindfulness of the body (which focuses on physical sensations), this practice involves turning your attention inward to observe the quality and state of your consciousness in the present moment.

Here is a guide on how to practice it effectively.

1. Preparation: Establish a Stable Base

It is difficult to observe the mind when it is wildly racing. Most practitioners begin with Kayanupassanā (mindfulness of the body or breath) for 10–15 minutes to settle the "surface" of the mind. Once you feel a basic level of calm and presence, you can shift your focus to the mind itself.

2. The Core Technique: "The Watcher"

The goal is to observe the mind like a neutral scientist. You are not trying to change your thoughts; you are simply noting the state the mind is in. The Buddha outlined specific pairs of states to look for:

• Greed vs. Non-Greed: Is the mind reaching out for something (a pleasant thought, a sound, a craving)? Or is it content?
• Hate vs. Non-Hate: Is there irritation, anger, or judgment present? Or is it at peace?
• Delusion vs. Non-Delusion: Is the mind foggy, confused, or "spaced out"? Or is it clear and alert?
• Contracted vs. Scattered: Is the mind shrunken and sluggish (drowsy)? Or is it restless and jumping around?
• Concentrated vs. Unconcentrated: Is the mind steady on its object, or is it fragmented?

3. Step-by-Step Practice

To begin practicing, follow these steps during your meditation:

1. Drop the Object: Shift your focus away from the breath and toward the "knowing" faculty.
2. Label the State: When a mental state arises, label it softly in your head. For example, if you feel a flicker of frustration, mentally note: "Angry mind, angry mind."
3. Observe the Texture: Notice how that state feels. Does "angry mind" feel tight? Does "greedy mind" feel like a pulling sensation?
4. Watch the Arising and Vanishing: This is the most important part. Watch how a state appears, stays for a moment, and eventually dissolves. This helps you realize that these states are not "you"—they are just passing phenomena.
5. Maintain Disidentification: Instead of saying "I am angry," you are practicing "There is an angry mind." You are the observer, not the emotion.

4. Key Principles to Remember

• Do Not Judge: If you notice a "hateful mind," don't get angry at yourself for being angry. The goal is simply to know it is there. Acknowledging a negative state with mindfulness is a positive act.
• Internal vs. External: You can practice this while sitting, but also in daily life. Notice your mind's reaction when someone cuts you off in traffic or when you receive good news.
• Object vs. Subject: In this practice, the mind is both the observer and the object. You are essentially "watching the watcher."

Summary Table: Mental States to Note

State	Observation Note
Lust/Greed	"Mind with desire"
Aversion/Anger	"Mind with irritation"
Sloth/Torpor	"Mind is foggy/heavy"
Restlessness	"Mind is scattered"
Liberated	"Mind is free/open"