Welcome today beautiful soul traveler.
Today we're going to spend some time in an open awareness meditation.
So let us begin by taking a moment to allow our bodies to settle into a comfortable position.
Like I always say comfort is queen or king.
Fluff up your nest and you may choose to close your eyes.
Or just a slight soft gaze with eyes slightly open staring in front of you.
Allowing the spine to lift and your beautiful shoulders to soften.
Dropping into this space of presence.
The open awareness practice can give us the gift of being aware.
Aware of things like thoughts and emotions.
What's happening in our relationships.
But without getting stuck or hung up on them as we sometimes usually do.
Open awareness practice helps us to have a gentle matter-of-factness saying to ourselves.
Oh this is here.
Got it.
How might I need this?
So to begin let's open ourselves up by tuning into the breath.
Let's take a really big long deep breath into the belly nice and slow expanding your tummy.
And on the exhale breathing out with a big beautiful audible sigh.
Releasing any tension of the day and allowing ourselves to fully drop into where we are right here right now.
And let's repeat that again two more times.
Beautiful long big deep breath into the belly expanding your awareness there.
So noticing the in-breath.
Noticing the out-breath.
Noticing how you feel on the inhale and on the exhale.
It can tell us a lot about where we are right now with our mind and our body.
Whether we're holding or whether we're fully releasing and letting go and surrendering to the presence of now.
So allow the breath to settle and find its own natural rhythm.
Letting the breath breathe itself.
Try not to interfere with the process and notice how the body moves in response to the breath.
Remember this is an exercise of awareness.
Notice how the chest expands and it relaxes.
The belly rises and falls.
It's time now to gently expand our awareness into whatever is arising.
You may notice thoughts,
Sensations,
Sounds all coming and going.
All arising and passing away.
Try letting go of any ideas about how you think this moment ought to be.
And just rest with an awareness of how things actually are for you in each moment.
And we're going to pivot now to notice in our awareness any changes in our body.
Or the mind tensing up around your experience.
And in this noticing can you gently let go again without judgment.
Doing this as often as necessary with a kind and gentle awareness.
And as we shift from these beautiful pleasurable dimensions of our awareness.
We bring it back to the present moment.
Again noticing our breath.
And returning to a simple clear awareness of what's here.
What's here right now.
I'm going to leave you here for a moment.
To experience what is present.
Simple and clear in your awareness.
Right here.
Right now.
The beauty of these practices.
As we come to the end of our time here together.
And in closing.
Bring your attention back again.
To focus on your breath.
Letting awareness of other things fade into the background.
As you start to take notice of your surroundings.
The noises in your outer world.
Noticing your breath.
And finishing with three really full deep breaths.
Into the belly.
And long exhale out.
By practicing open awareness we can do this outside of meditation.
We don't need to go into a trance state.
We can drop into open awareness at any stage.
And we can do that by stopping and noticing.
The colours of the trees or the cars or the smell in the air.
The sounds around us.
Other people's energy in their body language.
What that does for us,
The positive aspects of open awareness.
Is it brings us back into a state of presence.
So that we can be with who or what we are with in that moment fully.
With 100% attention.
Not distracted by phones or computers.
We can fully drop in and surrender to the now.
So my question for today.
Is that if you were to practice more open awareness in your daily life.
How do you feel that would impact you on a daily basis?
It's been a pleasure sitting with you today.
I wish you a beautiful day,
Evening,
Night,
Wherever you are in the world.
And I'll see you next time.
Bye for now.
