This meditation includes aspects of all the previous meditations and evolves into yet another form of mindfulness meditation called open presence.
Beginning,
As always,
By finding a posture that feels comfortable to you and bringing awareness to your breath.
Allowing your breath to be an anchor to this moment.
Realizing there's no need to plan for the future,
Think about the past,
Or manipulate this moment in any way,
Focusing on each moment just as it is.
Remind yourself that although people often feel relaxed as a result of meditating,
Meditation involves focused attention,
Which means being alert and awake.
Nurturing a disciplined focus to each moment as it unfolds.
Noticing when your mind wanders,
And without judging yourself for having had that experience,
Gently bringing attention back to your breath.
Nurturing your breath to be an anchor to this moment as it unfolds.
Now,
Expanding your awareness to include any sounds that come to you.
Noticing them at the level of sensation.
Noticing them come.
Letting them go.
You might also allow yourself to notice any physical sensations that present themselves.
Feeling them also at the level of sensation,
Without having to pursue them in any way.
Noticing pressure or tingling,
Temperature sensations,
Moisture.
Whatever comes into your awareness.
If you find yourself continuously distracted by thoughts,
You might choose to make use of the noting technique,
Saying to yourself,
Thinking,
When you're caught up in thought,
And seeing if that act allows the thoughts to dissipate on their own.
Or you might choose to be more precise about your word choice,
Describing the types of thoughts you're experiencing.
If you notice that your thoughts are particularly judgmental,
You might decide to practice themibilities Perfection!
Mattress,
An intuitive Lis congregation.
You you now if you'd like entering into what's called an open presence awareness Noticing whatever it is that comes into your awareness from moment to moment It might be that you notice a sound in one moment and in the next your breath enters your awareness Then you may notice a physical sensation Whatever comes into your awareness is okay Noticing it and Allowing it to live out its natural lifespan Without you pursuing it or altering it with your thoughts Each moment is unpredictable You may find yourself noticing the stirrings of thoughts or emotions Allowing yourself to observe those without getting caught up in them Watching them dissolve without you having to push them away And then Seeing what else enters your awareness Another thought a sound your breath a physical sensation Whatever it is observing it until something else penetrates your awareness Choiceless awareness observing
