So for this open awareness practice we'll begin by bringing our attention to various objects and then we'll let go of focusing on any one object and we'll open to all that is arising in awareness.
In this practice we'll open to the flow of our life and mind as they pass through and we could imagine a vast and spacious sky,
Imagining the weather that comes and goes.
So for now let's bring our attention to simply sitting and being here as we establish a posture that feels right for ourselves,
One that is comfortable and offers a sense of grounding and support.
You may notice your feet to the ground.
What does that feel like to have the feet connecting to the ground,
Touching the ground?
And notice how you're sitting here,
The position of your legs and hips,
Of your bottom.
Having a position that enables you to have a sense of ease in the body but at the same time you feel alert and bringing your attention to the process of breathing.
Where do you feel the breath the most?
Is it the nostrils?
Maybe the chest?
Perhaps the belly or somewhere else?
Let's be here as we bring our attention to where we feel the breath the most right now.
And at any time you can return to the breath throughout this practice using the breath like a home base,
An anchor,
An anchor to the present.
And now bringing your focus,
Your attention to the whole of your body,
Including the sensations of the breath and where you feel it.
Experiencing now the whole of the body.
And what is there here to know?
What sensations are arising,
Staying for a while and then passing?
And you might be able to notice that some of these sensations of the body are pleasant and some are maybe unpleasant and others are neutral,
Neither pleasant or unpleasant.
Noticing here how these sensations and what you're experiencing in the body can change.
We're not looking for any particular experience.
Observing what's arising as non-judgmentally as you can.
And now shifting your attention to sounds,
Noticing the sounds that you are receiving,
Noticing sounds that are arising,
Staying for a while and then passing away.
So we're trying to cultivate a receptive mind.
Noticing what is arising and also what is passing as best we can,
As non-judgmentally as we can.
And as the body sensations and breathing come and go,
So too do sounds and so do the processes of thinking and feeling.
As best you can become aware of thoughts and feelings and perhaps any accompanying emotions.
Notice them coming and going.
And if your mind wanders off as it naturally will,
Can you gently,
Kindly bring the attention back,
Back to noticing what's arising and passing away,
The thoughts and emotions.
And now let's let go of any particular object of attention and as best we can open to whatever arises in our awareness and that might be body sensations,
The awareness of the breath,
It might be sounds,
Thoughts and emotions.
It might also be the senses,
What you can smell,
Taste or even the different shades of light that come through the eyes.
In this open awareness,
We're awake to whatever is arising,
To the predominant moment by moment,
Whatever is predominant,
Noticing it come and go in this open awareness as best we can,
Being receptive,
Perhaps a little bit curious,
Also offering ourselves some gentleness and perhaps even acceptance.
Being present to all experiences,
Noticing them passing away over and over,
Perhaps imagining the mind like a spacious sky,
A vast and open sky.
And all these things that are arising are just like the weather.
Sometimes it's pleasant,
Sometimes it's unpleasant and at times it's neutral.
Being present for the flow of your own mind and body.
Let's be here in an open awareness as best we can,
As non-judgmentally as we can.
