Open Awareness
The purpose of this practice is to attend to and rest AS the open space of Awareness itself within which all experiences come and go. As you allow any thoughts, feelings, sensations, or other sensory experiences to arise and dissolve in vast spaciousness, you discover profound inner freedom and clarity.
Transcript
The purpose of this practice is to attend to and rest as the open space of awareness itself,
Allowing any thoughts,
Feelings,
Sensations,
Or other sensory experiences to come and go in this space.
The practice is to not focus on or follow anything that arises.
For example,
You might notice a sound,
But do not tune into it and follow it,
Simply notice it and allow it to come and go,
While you attend to the background space of awareness itself.
If you notice a thought,
See if you can let go of following that thought,
See if you can not get involved in a chain of thought,
And if you do get caught up in a train of thinking,
When you notice that,
Let it go and return to attending to the open space of awareness,
Allowing anything that arises in this space to float through it like a wispy cloud in the open,
Clear,
Blue sky.
You don't need to stop,
Push away,
Or resist anything that arises,
Just don't focus on it or follow it.
Attend to the open space of awareness,
Within which all experiences come and go.
The benefits of this practice include inner freedom,
Openness,
And clarity.
Let's begin with our usual sequence of preparatory cues to establish relaxed,
Present,
Mindful,
Embodied awareness.
Sit comfortably upright,
With the soles of your feet flat on the ground.
Cup your hands in your lap,
With the tips of your thumbs touching,
Lightly.
Lightly close your eyes.
Allow yourself to settle in your seat.
And be present in your body.
Start with basic mindfulness,
Noticing anything that's present in awareness.
So you might notice any thoughts or feelings lingering from the day.
Just notice,
Allow them to be here.
You don't need to change,
Stop,
Or fix them,
Just be aware of them.
Allow yourself to be just as you are.
Whether it feels busy inside or quiet,
Tense or relaxed,
Allow yourself to be just as you are.
Feel out into the space all around,
As a sacred space,
A safe space,
That embraces you.
Sitting in this safe,
Sacred space,
Call to mind your intention for this practice.
Why is open,
Spacious awareness important to you?
If you ever find yourself really gripped by feelings or stuck in a thought loop,
This is a great practice to bring more freedom and choice into your life.
Into those moments,
So they're less grippy,
Sticky,
And consuming.
Consider that the effect of this practice extends to all your loved ones,
To everyone you interact with,
And even more widely and invisibly,
To all beings,
Our whole planet,
And throughout our collective consciousness,
And all that is.
You are part of a greater whole,
And your state of consciousness contributes to the whole.
So if you attend to open,
Spacious awareness,
You contribute this to all beings,
To our collective consciousness.
So as you begin,
Consider dedicating this practice to the well-being of all beings,
To all beings,
That we all might grow in awareness,
Feeling more open and spacious,
And bring this to all our interactions,
So life flows more freely,
Cooperatively,
And compassionately.
With this intention in mind,
Focus down into feeling the sensation of contact of the soles of your feet on the ground.
Awaken sensory awareness here in your feet and your toes,
And allow them to soften and relax.
As if they are melting deep down into the earth,
Feel the solid support and grounding presence of the earth through the soles of your feet.
Allow the feeling of grounded presence to flow up through the soles of your feet.
Up through your shins and calves,
Up through your knees and thighs,
Into your hips and pelvic bowl,
Resting down in your seat.
Feel the weight of your body resting down in your seat,
Resting down on the earth.
Focus into your palms and fingers,
Resting cupped in your lap.
Awaken sensory awareness here in your hands,
And allow your hands to soften and relax.
As if they are melting down into your legs,
Feel the soft openness in your hands,
Connected to the soft open space of your heart.
As your hands relax even more,
Allow your arms and shoulders to relax down,
Releasing any tension in your shoulders,
Your neck,
And your head.
Imagine and feel as if a string is attached to the top of your head,
Drawing your spine gently upright.
As if a string of luminous pearls feels your spine gently stretched from your perineum and tailbone,
Right up through the core of your body,
Up through the top of your head,
Like a stream of light flowing upwards,
Up through the top of your head,
And opening to the vast,
Clear sky above.
Feel the vast openness of the sky,
Together with the openness of your heart and your hands.
Connect with your open,
Clear,
Sky-like mind,
And now tuck your chin just slightly,
Gently lengthening the back of your neck.
Lightly close your lips and breathe in and out through your nose.
Feel the full,
Open space of your lungs as you breathe in,
And the empty,
Open space of your lungs as you breathe out.
As you continue nasal breathing,
Rest your tongue upon the roof of your mouth,
With the tip of your tongue touching the gum line behind your upper front teeth.
Soften and relax your tongue.
Softening your tongue sends a relaxation signal to the vagus nerve in the center of your brain.
Feel the soft,
Open space of your tongue,
Connected to the soft,
Open space in the center of your brain.
Allow this soft,
Relaxed openness to flow down through your vagus nerve,
From the center of your brain,
Down through your heart.
Feel the soft,
Open space in your heart.
Feel the soft,
Open space in your heart.
Feel this relaxed openness flowing down into your abdomen,
And out through your whole body.
Feel your body as a whole,
From the inside.
The entire space inside your skin,
All the way out through the pores of your skin.
As you breathe in,
Feel your whole body filling up with your breath.
And as you breathe out,
Feel this whole space of your body empty out.
Feel the open space of your whole body.
And notice any sensations in this space.
See if you can just be open to this space.
Feel the soft,
Open space of your whole body filling up with your breath.
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Open space of your whole body filling up with your breath.
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Open space of your whole body filling up with your breath.
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Open space of your whole body filling up with your breath.
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Open space of your whole body filling up with your breath.
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Open space of your whole body filling up with your breath.
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Open space of your whole body filling up with your breath.
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Open space of your whole body filling up with your breath.
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Open space of your whole body filling up with your breath.
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Open space of your whole body filling up with your breath.
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Open space of your whole body filling up with your breath.
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Open space of your whole body filling up with your breath.
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Open space of your whole body filling up with your breath.
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Open space of your whole body filling up with your breath.
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Open space of your whole body filling up with your breath.
Feel the soft,
Open space of your whole body filling up with your breath.
Feel the soft,
Open space of your whole body filling up with your breath.
Feel the soft,
Open space of your whole body filling up with your breath.
Feel the soft,
Open space of your whole body filling up with your breath.
Feel the soft,
Open space of your whole body filling up with your breath.
Feel the soft,
Open space of your whole body filling up with your breath.
Feel the soft,
Open space of your whole body filling up with your breath.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
Awareness is boundless.
