Open Awareness Meditation

In this relaxing meditation, you'll observe sounds, thoughts, and sensations and allow them to pass through your awareness without resisting or clinging to them.
You'll begin the practice by settling in and softening your body as you breathe naturally. Then you'll observe sounds in a relaxed and open way, as you allow your awareness to expand to include thoughts and sensations. Again, letting them come and go.

Transcript

Hi and welcome to this open awareness meditation.

Find your way to a comfortable posture.

When you're ready,

Either close your eyes or lower your eyes in a soft gaze.

Just breathing naturally here,

Allow your body to soften and rest.

Feel the connection between your body and the floor or cushion beneath you.

Begin to bring your awareness to the sensations of being here right now.

Begin to listen to the sounds around you,

Noticing sounds that are either loud or soft,

Near or far,

Just listening.

You don't need to name the sounds or follow the sounds.

Just see if you can listen in a relaxed and open way,

Noticing how all sounds arise and vanish as you listen.

Begin to sense that your awareness is expanding to be like the sky,

Open,

Clear,

And vast.

Allow your awareness to extend in every direction,

And notice the sounds as they come and go,

Moving through the sky of your awareness,

Appearing and disappearing as you rest in this open awareness.

You might also be noticing that thoughts and images arise and vanish.

See if you can let them come and go without resisting or grasping to them.

Next,

See if you can allow the breath or sensations in the body to move like a breeze in this open sky of awareness.

Notice that this awareness is naturally clear and spacious.

See if you can allow all sounds,

Thoughts,

Sensations,

And really feel that spaciousness.

And as we near the end of this practice,

Follow three full cycles of breathing here.

Be as present as possible for each one,

And remember that this place of awareness is always available to you.

And as you feel ready,

Allow your eyes to open gently if they were closed.

Get reacquainted with your surroundings and prepare to re-engage with your day,

Perhaps setting an intention to bring awareness to all that you do.

Thank you for joining me in this practice today.

Namaste.

Reviews

A nice meditation to start my day. Gentle reminders to be in the moment and aware of what arises, and then to let it go. Thank you.