On-The-Go Meditation

Learn how to calm your mind and be present - in less than five minutes! In this meditation, I teach my much-loved GAAWO technique, which you can use anytime, anywhere. This meditation is intentionally short, so you can play it whenever you want to boost your ability to be still and present. Enjoy.

Transcript

Let's engage GOWO,

Which is an amazing open-eyed meditation technique for calming the mind and living in the present moment.

Give it a go and keep playing with it until mastered.

The possibilities are infinite.

As you listen to me now,

Look ahead at whatever happens to be in front of you.

Start by relaxing your gaze to let your field of vision spread out to the left and right.

Do not look directly at anything to your left or right.

Instead,

Use your peripheral vision to simply notice what is there.

What you can see may be blurred and not in sharp focus.

That's okay.

Your intention right now is to very gently let your attention open up wide to the left and right as you continue to gaze ahead at whatever is in front of you.

Now,

Notice what it's like to let your gaze open up wider both upwards and downwards,

Again without looking up or down.

Irrespective of where you are or what you can see,

Gently let your attention open up more widely to notice both above and below simultaneously.

Now,

Notice what it's like to let your attention open up wide to the left and right and above and below so that you are gently alert with your attention wide open.

There is no need to strain or stare.

You are allowed to blink and breathe normally.

You are simply tuning in to notice all that your eyes are currently seeing.

While continuing to maintain this wide and open gaze,

What's happening in your mind?

Is it chaotically busy or calmer and quieter than before engaging Gao?

Does your inner experience of this moment become more restful?

Are you thinking about the past or the future or are you present,

Noticing the here and now?

Can you become aware of an inner spaciousness or even stillness as you continue to engage Gao?

I invite you to continue to play with engaging Gao.

Anytime and anywhere you notice yourself caught up in your mind or whenever you simply want to tune in,

Appreciate and enjoy the moment you're in.

Keep going and bye for now.

Reviews

Love this one. Really packs a powerful peace punch. Feel so centred now.

GAAWO is the best technique for being present I have ever tried😀Thank you, Sandy!

Love it, great to try a new technique i did not know

A good way to stop for a few moments - I realise that I do this often already! The only flaw - I kept thinking, trying to work out what on earth GAAWO stands for?!?! Thank you for sharing! 😊

Different never heard of this method. Really help me focus! Thank you!

A great way to stop the noise…

Brilliant, I'll be sharing this link to my insight timer contacts around the world 🙏

Surprisingly effective since I usually close my eyes to limit distractions. Actually looking at what is in front of me with a softened gaze quieted my monkey mind amazingly well. Thank you!