Cultivating Spacious Awareness

This brief practice invites you to rest in open awareness. By gently noticing breath, sensations, thoughts, and emotions, you create space around experience, allowing the nervous system to soften without effort or change.

Transcript

Take a moment to settle in,

Letting your attention arrive just where you are.

Let your awareness rest lightly on the breath,

Simply noticing its natural movement as it comes and goes.

Now gently step into the role of an observer.

Notice thoughts as they pass through without following or fixing them like clouds moving across the sky.

Bring attention to the body.

Notice sensations that are present.

Pressure,

Tightness,

Ease or discomfort.

Allowing space around whatever you notice.

You may also sense how some sensations in your body connect with these emotions without needing to make sense of it.

Now widen your attention to include the support around you,

The surface holding your body,

The chair or the ground beneath you,

And the sounds in the room.

Notice that you can stay aware of everything happening in your body while also feeling connected to the space around you.

Rest here for a few moments in this open,

Spacious awareness and continue on when it feels right.