Settle Into Open Awareness

This meditation begins with a simple breathing practice called equal part breath, where you gently balance the length of your inhales and exhales.

From there, you'll shift into open awareness: a space to notice sounds, sensations, and thoughts as they arise, without needing to change or hold onto them.

The practice includes a few short periods of quiet stillness so you can settle more deeply into open awareness, and it closes with a guided breath.

This practice can be especially helpful when you’re feeling scattered and find it hard to settle on a single anchor.

Transcript

Today's meditation will start with equal part breath and then move into open awareness.

This particular type of breath can help settle you into a more balanced state of mind.

Take a moment to find a comfortable posture.

If it's accessible for you today you can sit,

Otherwise feel free to lie down.

Wherever you are,

Ensure you are comfortable and your breath can flow easily.

Notice where you can soften.

Perhaps your forehead or your jaw.

Maybe your shoulders or your hands.

Perhaps even your breath or your thoughts.

After your next exhale,

We'll begin with the equal part breath.

Gentle inhale through your nose for a count of five,

Four,

Three,

Two,

One.

And soft exhale,

Five,

Four,

Three,

Two,

One.

Again,

Inhale,

Five,

Four,

Three,

Two,

One.

And exhale,

Five,

Four,

Three,

Two,

One.

Once more,

Inhale through your nose.

And exhale through your nose.

And keep going for a few more rounds.

Gently inhaling for a count of five.

And slowly exhaling for a count of five.

One more inhale.

And one more exhale.

Relax into your body.

Relax back into your natural breathing.

Relax into not controlling anything.

And start to become aware of sounds in your environment.

Notice when they come.

And notice when they go.

Notice any physical sensations that feel prism for you.

No need to analyze or figure out why you're feeling the way you're feeling.

Simply notice what's here for you today.

Notice thoughts coming and going.

Notice your breath.

Again,

We're not analyzing,

Simply noticing.

As you stay present in your awareness,

Notice sounds,

Sensations,

And thoughts all coming and going,

Without identifying with them or following them.

If you notice yourself getting caught up in a thought or story,

Simply return back to being present,

Noticing everything coming and going from your awareness.

Letting go of the technique,

Take a moment to notice how you feel.

We'll close with one deep breath together.

Inhale through your nose.

And exhale out the mouth.

Thanks for practicing with me.

I'll see you again next time.