Welcome.
Today we'll explore a practice of open awareness.
Rather than staying with one specific object,
We'll allow the mind to become receptive to whatever is arising in the moment.
Sounds,
Sensations,
Thoughts,
Emotions.
This practice helps us see how experience is continually changing.
And how awareness can simply know it all without tension or interference.
There is nothing special we need to create,
Nothing we need to push away.
We're learning to rest in a natural,
Effortless mindfulness.
Throughout meditation we will return to presence whenever the mind wanders.
The invitation is simply to observe what is happening now.
Let's begin.
Settle into a posture that allows the body to be both relaxed and alert.
Sitting is ideal,
But you may lie down if that feels more supportive.
Let the hands rest wherever they feel natural.
Allow the eyes to close.
Begin by feeling the body sitting here.
The pressure of the body on the seat.
The touch of the hands.
The natural movement of the breath.
Just noticing what is present as it is.
Letting the body settle and letting the mind know that it can rest here.
If the mind wanders,
Simply recognize that.
Gently returning to the immediate sensations of the body.
Now allow your awareness to include the sounds around you.
Hearing.
Simply hearing.
Notice how sounds appear and disappear on their own.
No effort is needed from you.
If you find yourself naming or interpreting the sound,
That's fine.
As soon as you notice this,
Return to the direct experience of hearing.
Not focusing on the thing that the sound is connected to,
But focusing on the sound itself and the act of hearing.
Now begin to become aware of the space around you.
The space in front of you,
Behind you and all around you.
What do you notice?
Now begin to notice the full range of experience.
Bodily sensations,
Thoughts,
Emotions,
Sounds.
Whatever arises,
Pleasant,
Unpleasant or neutral,
Let it be known.
Let it be here.
If you like,
You can note the category of experience in your head.
Thinking.
Hearing.
Feeling.
Pressure.
Warmth.
But keep it simple.
The label is only a reminder to stay present.
Notice the changing nature of everything.
Each experience arises,
Stays for a moment and passes.
And you are simply aware of it.
If something feels strong or unpleasant,
Just notice that.
There's no need to push it away.
And if something feels pleasant and you feel yourself being drawn to it,
Notice that and see if you can allow yourself to let go.
In this moment,
Everything is teaching us about impermanence,
About their ever-changing nature.
That's why they say the only constant in life is change.
Now begin to let go of the noting now.
Allow the mind to rest in simply knowing and being aware.
There is no need to focus on any particular object.
Just noticing whatever comes in your field of awareness.
Noticing sounds,
Sensations,
Thoughts.
Everything arises in awareness and awareness does not need to interfere.
If the mind begins to wander into stories,
Thinking,
Planning,
Simply recognize it and reopen yourself to the presence of this moment and the full range of experience that is happening right now.
Let the practice become effortless.
Let it be easy.
No need to judge yourself for wandering off.
No need to resist anything that's happening right now.
Slowly begin to deepen your breath.
Starting to feel the weight of the body again.
The touch with the floor or chair.
Feeling the movement of the chest and the belly as you breathe.
And starting to make small movements in the fingers and toes.
When you're ready you may open your eyes and take a moment to look around you.
Thank you for practicing and enjoy the rest of your day.
