Welcome to today's mindfulness practice for developing open awareness.
During today's session.
We're simply going to notice what is happening within and around us without needing to take control or act upon it.
Settle down into your environment.
Either sitting upright with the spine in a straightened position.
Or laying down.
Comfortably.
And to begin,
Bring your awareness to the breath.
Let's start with an inhale in through the nose and out through the mouth.
Another inhale in through the nose.
All the way to the bottom of your belly.
And release.
Through the mouth.
One more inhale.
In through the nose,
Try and notice the sensation of the air as it's entering your body.
Is it cool?
Is it warm?
And hold it.
And release.
Now,
Let's gently move our attention.
To the body.
Are there any sensations you immediately notice?
Gently scan the body.
Are there any areas of softness?
Tightness.
As you take notice of these sensations in your body.
See if you can acknowledge and accept them.
Without needing to judge them or hold on to them.
Or try to resolve them immediately.
Is it possible for you?
To become aware.
Of what you are feeling inside your body.
Without needing to control.
Or act upon it.
Now softly,
Move your attention to your thoughts.
Notice.
Is your mind racing?
Is it still?
Is it possible?
To allow your thoughts to flow.
Without the need to adjust.
Change.
Or control them.
Now.
Gently move your awareness.
To the space.
Surrounding you.
Are there any sounds that immediately capture your attention?
Is it possible for you to distinguish?
Between sounds that are close by.
And sounds that are further away.
What is the temperature of your environment?
Is it cool?
Is it warm?
Allow yourself to take awareness.
Without having to add judgment.
Or without needing to control anything.
Are there any smells?
That capture your attention.
Any familiar.
And unfamiliar noises.
Is it possible?
To become aware.
Of these sensations.
Without adding judgment.
Or finding the need to control them.
Gently release your awareness of your environment.
And for the next few moments.
There is nothing that you need to focus on specifically.
Accept whatever enters your awareness.
To be noticed.
And once you notice it,
Allow it.
And let it go.
Notice.
Allow.
And let go.
And now,
Feel free to relax your awareness.
And settle back into the body.
Allow yourself to practice this exercise.
As you go throughout the day.
Noticing sensations as they arise within the body and within the mind.
And simply allowing them.
And letting them go.
Also noticing sensations as they arise outside of your body.
In your environment.
And still allowing them to be.
And letting them go.
Without adding any judgment to them.
Or without feeling the need.
To act upon them or take control.
And when you're ready.
Open your eyes.
Gently move your body.
And enjoy your day.
