Open Awareness: Guided Meditation

Also called choiceless awareness or open presence, open awareness meditation does not involve a specific anchor that you set your focus on, like the breath. Instead, your awareness is open to it all—your body breathing, various sensations throughout your body, sounds around you, smells around you, thoughts, emotions, etc.

In this track, Ahsa will gently guide you to this practice by first drawing your attention close, then expanding it outward to a relaxed, open state. See Ahsa's Insight Timer profile for more open awareness meditations.

Transcript

Hi, I'm Asa. Let's meditate. Begin by coming to a comfortable seat. And when you're ready, Close your eyes. Slowly begin to deepen your breath. Making each breath. A little fuller than the last. On your next inhale. Lift up to the crown of your head. Lengthening your spine. And on the following exhale. Relax your shoulders down towards the ground. Relax your forehead. Your eyes. Into your jaw. Releasing any tension in your face. With each breath, Bring your awareness more and more inward. Feel your body breathing. Feel the cool air as it flows in through your nose. Down your throat. Fill in your lungs. And notice how that air is a little warmer. As it flows back up and out. Bring your full awareness to each breath. And when you're ready, You can expand your awareness out a little further. Throughout your body. Becoming aware of the. . . Air on your skin. Where your feet touch the floor. Moisture in your mouth. The subtle movement of your shoulders as you breathe in and out. And any other sensations within the outline of your body. And if any thoughts pop in your mind. See if it can release them like clouds in the sky. And bring your focus back to your breath. And when you're ready, You can expand your awareness out even further. The space around you. Becoming aware of not only your body breathing, The sensations on your skin. But also any sounds, Any smells. Everything around you. Not focused on any one thing. But open to it all. It's a sort of relaxed awareness. Enjoy a few more moments here. And this open. Relaxed awareness. And as our practice comes to a close. I invite you to notice how you're feeling right now. And then when you're ready, Take a deep breath in. And on your exhale, Sit back. Take a stretch. And blink, Open your eyes. Thanks so much for practicing with me today. Have a wonderful rest of your day.