Let's begin by taking a moment to allow your body to settle.
Find a comfortable position that allows your spine to be long but with a natural curve in the low back.
You may close your eyes or keep them open with a soft gaze downward a few feet in front of you.
Let the belly and shoulders relax.
Today I will guide you through an open awareness practice.
Before we start,
Take a full breath in and a long breath out.
Allow a long breath to find its natural rhythm in and out.
As you breathe,
The breath can be like an anchor or a foothold.
As you observe what's happening right now,
As you allow yourself to notice whatever is rising,
You can decide for yourself if you want to dial up or down down how aware of the breath you are at given moment.
To practice giving equal open attention to whatever is arising,
Light vision can be helpful.
What sounds do you hear that maybe you didn't notice before?
What do your clothes or the air on your skin feel like?
Are there any smells around you?
Are there any sensations in your body?
This kind of active curiosity can reveal the most subtle parts of our awareness without getting us stuck or swept away by any one thing.
Whenever you realize you've gotten caught up in thinking,
Just come back to rest and simple clear awareness of what's here and now.
Focusing on a few breaths before coming back to open awareness can also help to settle the mind before you open up your awareness again.
As we begin to close this open awareness practice,
Come back to focus on the breath letting awareness of other things fade to the background,
Breathing in and out,
In and out.
Let's finish this open awareness practice now by taking a full breath in and a long breath out.
