Day 6: Focused Attention & Open Awareness

This Mindfulness Meditation Challenge is designed to help you build a meditation habit and incorporate mindfulness into your daily routine. This meditation was recorded during one of the live events on Insight Timer. So, if you find this meditation helpful, you can support my work through a small donation.

In this track, I am going to guide you through focused Attention & open awareness meditation. Focused attention improves concentration and task performance. And Open awareness enhances metacognitive awareness and insight. For best results, practice this meditation once a day.

After completing the meditation, check out the tips on how to integrate this practice into your busy life by going to the playlist named "Mindfulness Meditation Challenge" at the bottom of my profile.

Image Credit: By Leolo212 via Pixabay

Transcript

Hello wonderful being.

Thank you for choosing me to be your guide today.

So,

Begin by coming into a comfortable position.

You can either sit,

Stand or lie down,

Whatever your body needs right now.

Allowing your spine to be erect like naturally inclined and yet relaxed.

Resting your hands in your lap,

On your knees or by the sides of your body.

And finally,

If you feel safe,

Allow your eyes to close.

So,

Bringing your full attention to your breath just as it is.

And notice how does breathing feels like.

So,

You can either notice the sensations of air flowing in and out of your nostrils or you can focus your attention on the rise and fall of your belly.

If you notice your mind wandering,

That's okay.

In fact,

That's supposed to happen.

All you need to do is bring your attention back to your breath without any judgment.

So,

Now let's try to be aware of just one breath for the whole duration of the inhale and the whole duration of the exhale.

So,

Let's see how many breaths can we be aware of like this.

You did great and now let's move from focused attention to practicing open awareness by letting our awareness expand like a lens zooming out.

Notice what else is present except your breath.

So,

Noticing any sounds in the space around you.

Or perhaps a sensation in your body catches your attention.

Or maybe there are thoughts floating by in your awareness.

Or perhaps you become aware of an emotion arising within you.

So,

Letting it all come and go like clouds in the sky.

There is no need to fix or follow or judge anything that arises in your awareness.

Simply be.

Be aware of your whole experience of the here and now.

Remember you are the sky which is open to everything and vast enough to contain anything whether it is a thought,

A sensation and emotion or a sound.

So,

Just be for the next few moments.

Simply observing whatever comes up in your awareness.

Wonderful!

You did amazing.

So,

Now whenever you are ready,

Start to wiggle your toes and your fingers arriving in this body and finally opening your eyes.

Thank you for listening and I will see you soon.

Bye-bye.

Take care.

Reviews

A beautiful short meditation. Thank you so much. The statement "simply be" deeply speaks to me. Peace be unto you.