Open or choiceless awareness.
Listen to these instructions and use them to help develop choiceless or open awareness.
Make yourself comfortable sitting in a chair or on a cushion and make the resolve that for the next 10 to 15 minutes that you'll try not to fidget or move unnecessarily.
Also make the resolve that for the period of this exercise you will not be too concerned about anything other than being in the here and now and turning attention to present moment experience in an open minded and compassionate manner.
As best you can try not to strive for any particular goal other than being content with being here now and being present.
You can leave your eyes slightly open if you want or you can close them.
Whatever you choose see if you can maintain a sense of awakeness that seems to spread in all directions.
Don't force your mind to focus on any one particular thing rather allow your attention to settle onto whatever seems particularly strong.
Let awareness go where it wants to go.
Be open to and aware of whatever is happening in this present moment as it changes moment to moment.
Don't focus on anything in particular but let whatever is strong come into your awareness.
Be aware without feeling that whatever experiences are there should be other than how they are.
Notice sights as sights,
Sounds as sounds,
Smells as smells,
Tastes as tastes,
Touch and sensations as sensations and heart mind and the things that arise in the heart mind such as thoughts and moods as they are.
Being present there is nowhere to go,
Nothing to do and no one you have to be.
Simply enjoy the simplicity of being present and be content with this simplicity.
Be aware of whatever is happening in this present moment as it changes moment to moment.
Being present like the sky your mind is spacious enough to contain all experiences such as sights,
Sounds,
Smells,
Tastes,
Bodily sensations,
Thoughts and states of heart mind.
Be attentive to,
Care about and notice whatever happens in this present moment.
There may be sounds or there may be thoughts or there may be moods and emotions.
There may be various bodily feelings or mental pictures.
Whatever the experience be present with these experiences as they arise and notice how they come and go.
If you want you can use noting.
A sound arises and you can note hearing.
A thought arises and passes and as it does you can note thinking.
A smell arises and changes and as it does you note smelling.
Be mindful of sights as sights,
Smells as smells,
Sounds as sounds,
Sensations as sensations,
Thoughts as thoughts,
Feelings as feelings,
Moods as moods.
Noting these experiences may help you maintain a sense of spaciousness with them.
There may be hearing,
Hearing,
Thinking,
Thinking,
Remembering,
Remembering,
Sitting,
Sitting or rising and falling.
Note and be aware simply of whatever is central in the wide sky-like space of your awareness.
Just as the sky rejects or denies nothing,
Be willing to accept the experiences that arise in your mind with open-hearted compassion.
Just as the sky cannot claim ownership,
Hold onto or cling to nothing.
Be allowing and open to whatever arises and passes without fear or preference.
Take refuge in the present moment and watch and listen to experience from this perspective of choiceless awareness.
Settle back into the spacious and expansive nature of your mind.
Bath of what is collective,
Trước du In a few moments this recording will come to a close.
If you found that choiceless awareness gave you a sense of peacefulness and freedom,
You could continue to practice it.
You could also choose with wisdom suitable and appropriate moments in your daily life where choiceless or open awareness may provide a sense of spaciousness and freedom.
At other times you could make choiceless awareness a formal meditation practice.
So if you have chosen to end this exercise,
Begin by mindfully moving your fingers and toes and then the rest of your body.
Open your eyes if they are closed and shift your gaze.
Remember where you are and what you are doing.
And as you stand and go about your daily activities,
Do so with presence,
Purpose and attention.
Thank you.
