Open Awareness Focused Attention

"Open Awareness Focused Attention" is a brief meditation that combines the benefits of focused attention and open awareness practices. You start by concentrating on a single point, such as your breath, to cultivate focus and clarity. Then, you gently expand your awareness to include all sensations, thoughts, and emotions, fostering a sense of presence and acceptance. The practice of shifting your focus is a key component to being able to live a life focused on what you are committed to.

This practice enhances mindfulness, reduces stress, and promotes overall well-being.

Transcript

When you're ready,

You can close the eyes,

Or lower your gaze,

And settle into the body.

Find a posture that's alert and awake,

But not stiff,

And bring your attention inward,

Feeling the feet on the floor,

Butt in the chair,

Notice how the body feels,

Allowing your awareness to catch the breath,

And riding the breath in and out of the body.

As you feel all the sensations of breath,

The way the chest feels as it expands and relaxes,

Sensations of air as it passes through the nose or the mouth,

When the mind wanders,

Simply notice and come back to the breath.

You might become aware of or would like to create an intention for this practice,

And once noticing or creating it,

Just let it go.

Now focusing again on the breath,

Notice the way the air feels in the nostrils as it comes in and out of the body,

The temperature,

The speed,

Any of the sensations inside the nose.

Every time the mind wanders,

You simply gently come back to the breath,

To the sensations in the nostrils of the breath.

Now opening your awareness to the sounds and the smells in your environment,

The way you might notice something in your periphery vision,

You're noticing the way you interact with the environment,

The feeling of air against the skin,

The sounds,

Any smells,

Any other sensations of lightness or darkness through the eyes,

Sitting and just being open to what's happening now.

If the mind wanders,

You just come back to noticing the environment.

Now bringing awareness right back to the breath,

Narrowing the focus,

Noticing air as it enters the body,

Staying focused on the nose,

The nostrils,

The passage of air,

And once again,

Letting go of the breath and noticing the environment,

Allowing your focus to expand.

And when you're ready,

Noticing you can change your focus at will from narrow to open,

That your focus is your choice.

Take a few more breaths.

Open the eyes.

Come on back.