Welcome to this open awareness meditation.
In this practice we will cultivate a mindful state of openness,
Allowing whatever arises in our experience to be noticed without attachment,
Judgment,
Or resistance.
The key is to observe everything with a gentle awareness as it is and without getting caught up in any one thing.
Find a comfortable seated position either on a cushion or in a chair and allow your body to settle into a position that is both relaxed and alert.
You can gently close your eyes if that feels comfortable or you can soften your gaze.
Take a few deep breaths,
Inhaling slowly through your nose and exhaling out through your mouth.
Allow your body to relax with each breath,
Letting go of any tension.
When you're ready,
Let your breath arrive at a natural rhythm and bring your awareness to the present moment and start simply there,
Here and now.
Bring your attention to this now moment.
Notice the sensations in your body.
Feel the points where your body is in contact with the surface you are sitting on.
Feel the weight of your body being supported.
Feel the air as it connects with your skin and sense the subtle movements of your breath.
Without trying to change anything,
Simply observe what is happening in your body.
If there are any areas that are holding tension or if there's any discomfort,
Simply notice it and allow it to be exactly as it is for now.
There's no need to do anything about it,
Just acknowledge it with curiosity and kindness.
And now expand your awareness to include whatever is happening in your mind.
Thoughts,
Feelings,
Memories,
Sensations.
Anything that arises in the mind is fair game in this practice.
You don't need to follow any particular thought or story.
Simply observe whatever arises as if you're watching clouds drift across the sky or waves rolling onto the shore.
When thoughts arise,
Notice them without attaching to them.
You might say to yourself,
Thinking,
Or story,
Or memory,
As a gentle label,
And then return to an open awareness.
Not trying to stop the thoughts from coming.
Instead,
Allowing them to come and go naturally.
Like waves on the ocean,
Letting them fade away as they appear.
If emotions arise,
Simply notice them as well.
Notice the quality of the emotion.
Is it light or heavy?
Does it feel warm or cool?
Is it tight or expansive?
Again,
There is no need to judge nor to act on these emotions.
Simply observe them as they are and allow them to pass when they're ready.
Next,
Allow your awareness to expand beyond the mind and include the sensory experiences around you.
Notice the sounds in your environment without labeling or analyzing the sounds.
Just simply listen.
You can turn down the volume of this recording if that's helpful.
You can pause or you can just notice the sounds that are near,
The sounds that are far,
The sounds that are loud and soft,
The sounds in this recording that are continuous or intermittent.
Perhaps you can also feel sensations in your body,
The temperature of the air,
The sensation of your clothing against your skin,
Or the rhythm of your breath.
Feel the sensations in your hands and your feet.
Are there any vibrations or pulses you can detect?
Can you feel your heart beating in your chest?
If there are smells or tastes,
Notice them as well.
Then again,
Let each sensation arise and fall away,
Simply noticing what is here now without grasping or pushing away.
As you observe the flow of your experience,
Gently remind yourself not to get attached to anything that arises,
Whether it's a thought,
An emotion,
A sensation,
Or an external sound.
Simply let it come and let it go,
Like clouds drifting across the sky or leaves floating down a stream.
If you notice yourself getting caught in a thought or a feeling,
Just gently bring your attention back to the open awareness of the present moment.
There is no need to criticize yourself or struggle.
If you find yourself distracted,
Just notice the distraction and return to openness.
Let your awareness be like the sky,
Allowing everything to come and go freely.
Let the content of your experience pass through you without becoming entangled in it.
Take a moment to rest in the spaciousness of awareness.
Notice the space between thoughts,
The moments of stillness in your mind.
Even though thoughts may come and go,
There is a quality of space in which they arise,
Move,
And dissolve.
Rest in that space for a while.
You can also observe how your awareness itself feels.
Is it expansive?
Calm?
Spacious?
There is no need to label or analyze.
Just allow yourself to simply be with whatever is present in your awareness without any agenda or expectation.
At any time,
You can return your attention to the breath if you feel the need for an anchor.
Simply notice the rising and falling of your breath or the sensations of the air entering and leaving your body.
The breath can serve as a gentle touchstone,
A reminder to return to the present moment whenever your attention wanders.
And remember,
You are free to let your awareness expand again to whatever arises in the moment,
Whether it's a thought,
Sound,
Sensation,
Or emotion.
There's no need to control anything.
Simply observe with openness and curiosity.
As we come to the end of this meditation,
Take a moment to reflect on your experience.
Notice how you feel now in this moment.
Is there more spaciousness in your mind?
Has your body softened?
Perhaps you feel more at ease or more connected to the present.
When you're ready,
Gently bring your awareness back fully into your body,
Feeling the weight of your body,
Feeling the sensations of sitting.
Begin to deepen your breath and gently open your eyes,
Bringing your awareness to the room around you.
You can carry this open awareness with you as you continue through your day,
Practicing non-attachment and gentle observation of whatever is around you.
Whatever arises.
