Welcome to the Mindfulness Without Bells and Beads meditation series.
Just Sitting with Openness Meditation When we do a basic awareness of breath meditation,
Attention is focused very narrowly on the sensations of each in and out breath.
It's not that other things are not in our awareness,
But we're cultivating the skill of concentration in that moment,
And so are flexing our focus of attention very tightly on the breath.
In this meditation,
We release that narrow focus and take a much wider perspective,
Opening the aperture of our awareness as wide as possible.
We can still notice the breath is in the picture,
But we're not laser focused on it.
As we begin this meditation,
We'll start by focusing in on the breath and then practicing widening the focus of attention and awareness to take in a broader landscape.
Let's begin.
Sitting up in the chair or whatever is supporting the body and allowing both feet to be flat on the floor,
Allowing the eyes to close if that feels comfortable,
Or softening the gaze and angling it down towards the floor.
Beginning by noticing the sensations of breathing wherever you feel them most prominently,
Just as you've been doing in the awareness of breath meditation.
Releasing any impulse to control the breath,
Just allowing the body to breathe on its own.
Reasing.
Reasonably settled.
Allowing awareness now to expand and encompass the entire body.
Noticing the full landscape of the body and awareness,
Including the sensations of breathing,
But not solely focused on them,
Merely opening to a fuller awareness of what's being experienced in this moment.
The mind and body are still here,
And as such there may be thoughts,
Feelings and emotions illuminated by this fuller landscape of awareness.
This is perfectly fine.
Noticing if there is an edge to awareness,
And what else is included within it as it continues to expand.
Noticing whatever arises in awareness to do so.
Noticing it while it's here,
And witnessing it dissipate,
And eventually noticing the next thing arising in awareness.
The call is to merely notice.
No pushing away.
No pulling in.
Just allowing the process to unfold on its own.
When noticing thoughts or stories have captivated and captured your attention,
Bringing attention back to a narrow focus on the breath for a few moments,
Before allowing it to expand again,
Taking in the world that lies within awareness.
Now just sitting in the openness awareness of awareness.
Where is the mind now?
Noticing what has captivated the mind,
Without engaging with any automatic judgment that may have arisen along with the noticing.
Coming back to just sitting in the openness of awareness.
No pushing.
No pulling.
Just observing.
Principally Southern California.
In awareness.
Sensations arise.
Thoughts arise.
Perhaps agitation or calmness arise.
They can all be here.
It's no problem.
If any of these captivate and capture the attention,
Just focusing attention on the breath again for a few moments before returning to just sitting in the openness of awareness.
What's being noticed now?
Pleasantness arises.
Unpleasantness arises.
Neutral experience arises.
They can all be here.
It's no problem.
No need to pull them in nor push them away.
Awareness can hold them all within its edgeless landscape.
Just sitting with openness,
Allowing everything to happen on its own.
And whenever you're ready,
Inviting you to open your eyes if you've closed them,
And bringing your attention back into the room you're in,
Giving yourself a moment to get your bearings,
Before moving into the next part of your day.
