Welcome to this 10-minute open awareness meditation.
This is a sitting meditation so you can find a comfortable seat for you.
This could be sitting on the floor onto a meditation cushion or onto a chair.
If possible taking an upright position and having the head balanced on top of the spine.
Shoulders are tucked back and the hands are either on the lap,
On the knees,
Palms facing up or down.
The intention of this meditation is to bring our awareness into all aspects of this moment.
We are practicing to bring a broad and effortless attention into whatever arises.
The attitude we are practicing to bring to this meditation is non-striving,
Accepting and non-judging.
When you are ready and you have found your seat then you can gently close your eyes.
First simply becoming aware of the breath.
How the air is simply entering and leaving the body right now and right here.
Noticing how each breath has a beginning,
A middle and an end.
Coming and going.
When the mind has wondered this is okay,
This is normal,
Simply coming back to this moment and focusing on the breath once again.
When it feels right expanding now our awareness into the body and simply becoming aware of the points where our body is touching the ground or the cushion or the chair.
Is it possible to simply sense into those points of contact,
Being with them,
Allowing those pressure points to be here.
Maybe noticing how sensations in the body move and change.
They too have a beginning,
A middle and an end.
Allowing now your attention to shift from the breath and the body to the sense of hearing.
Simply noticing what sounds are here right now.
And if the mind has wandered off,
Taken us somewhere else then simply letting go of that and coming back,
Coming back to the sense of hearing.
What sounds can you notice right now from outside and from inside?
Simply observing.
When it feels right we're letting go of the sounds and moving now towards thoughts.
So simply becoming aware what thoughts are here right now.
Is it possible to simply observe the process of thinking?
How thoughts arise,
Stay a while and then move on or get replaced by other thoughts?
Is it possible to observe thoughts from a distance?
Not having to interact with them but allowing them to be here while staying grounded,
Observing them.
And if we have drifted off that's alright.
Simply becoming aware of this and coming back to this moment.
And this time venturing into emotions.
What emotions can you notice right now?
Perhaps labeling emotions and noticing where in the body those emotions seem to live.
Maybe breathing into and out of them.
Just like thoughts,
Emotions have a beginning,
A middle and an end.
So they come and they go.
Is it possible to simply allow the emotion to be here?
No need to change or fix.
Simply observing from a distance.
Moving now into open awareness.
So not choosing to bring our attention into anything in particular but simply sitting here fully aware of whatever is presenting itself to us in each and every moment.
Sitting in stillness with whatever comes and goes.
Opening to the totality of our experience right now.
And then we are bringing this meditation to an end.
Becoming aware of our anchors.
How the air flows into us and out of us.
How gravity is pulling our body towards the ground.
And then becoming aware of sounds inside the room,
Outside the room.
Now starting to move our body in whatever way feels good for us right now.
And then gently opening the eyes and fully coming back to the room.
This 10 minute open awareness meditation is now complete.
