Open Awareness - Vipassana (Insight) - Foundational Meditations

Develop the continuity of your present moment awareness in this guided practice - one of the most fundamental meditation techniques. Known as Vipassana (Insight) in the Buddhist tradition - this guided practice develops mindfulness using open awareness - simply noticing what is arising in your awareness from moment to moment. This meditation is paired with another foundational meditation (Samatha) practice and an accompanying lecture series "Meditation and The Path."

Transcript

This is a 15-minute open monitoring meditation with diffuse attention,

Also known as vipassana.

Assume a meditation posture,

And the approach here is to simply notice what arises in your experience with continuity.

Imagine your attention as the sky and thoughts as clouds,

Simply being aware of the thoughts as they arise,

Watching them begin and watching them end.

You may notice initially that you have the sense of feeling through the body,

A sense of seeing,

A sense of hearing,

Even a sense of tasting and smelling.

The sense faculties are the channels of experience and allowing your attention to softly be naturally and organically with whatever arises in your awareness.

You may want to take a moment to relax any tension in the body,

But allow your awareness to be soft and diffuse like the open sky.

Let's take a moment to relax.

Let's take a moment to relax.

Let's take a moment to relax.

If you lose track of this open monitoring,

Insight-oriented awareness,

Simply returning to the process of noticing thoughts arising,

Noticing their duration,

And noticing their cessation.

You don't have to do anything.

Just continue to notice what arises in the space of awareness.

We're five minutes into the meditation.

See that you relax any tension in the body and return to this open monitoring,

Diffuse attention.

Let's take a moment to relax.

Let's take a moment to relax.

If you've been lost in thought and not aware of the thought,

Return once again to noticing what is arising in the mind.

Find that point of equilibrium such that you don't strain to be with the thoughts.

Soften your body,

Soften your mind,

And suffuse yourself in the space of your awareness,

Simply noticing what arises from moment to moment.

Let's take a moment to relax.

Let's take a moment to relax.

Let's take a moment to relax.

We are now 10 minutes into a 15-minute insight,

Open monitoring meditation.

Continuing to notice what arises in the space of your awareness.

Relax any tension that may have accrued in the physical body and come back to noticing what is in the space of your mind.

A feeling,

A thought,

A sound,

Just allowing the mind to move from object to object unimpeded and watching it,

Monitoring it.

Let's take a moment to relax.

Let's take a moment to relax.

Let's take a moment to relax.

Once more,

If you've noticed being lost in discursive thought,

Coming back to the present and watching the thoughts arise and fall in the space of the mind.

Let's take a moment to relax.

Let's take a moment to relax.

Let's take a moment to relax.

Let's take a moment to relax.

And that concludes our practice of insight meditation of open monitoring.

Reviews

Wonderful gentle guidance with lots of silence, thank you 🙏

Lots of space between talking for practice.

thanks 🙏

Thank you 🙏🏽 I Appreciated the verbal call backs

I appreciated the guidance coupled with the space to practice. I will add this to my list, thank you.