My name is Stephen Downey and you are very welcome to this open awareness meditation practice.
Find a comfortable seated position or maybe lying down,
Whichever feels most comfortable to you.
As we gently close our eyes,
Take a deep long breath and let it out.
Allow your body to settle into this stillness as we let go of any tension or any thoughts.
Bring in your attention to the sensation of the breath.
Notice the natural rhythm of your inhale as well as your exhale.
There is no need to control your breath.
Simply observe it as it flows in and out or as you continue to breathe.
Just start to expand your awareness to the sensations in your body.
Feel the weight of your body and whatever you are resting on.
What point of contact do you feel?
Maybe your feet on the ground,
Your body on a cushion or if you are lying down,
Your back on the ground.
Just touching in with all those contact points we feel.
Touching in with where you are today.
Gently shifting our attention to the sounds around us.
Not labelling or judging.
Just noticing those sounds as they appear in our soundscape.
Allow those sounds just to come and go into our awareness.
As you maintain this awareness of your surroundings,
Start to notice any physical sensations that may arise.
Maybe a feeling of warmth,
Coolness,
Tingling or maybe a subtle sensation.
Bringing curiosity to these sensations.
Just observing them without trying to change anything.
As we gradually expand our awareness to our thoughts and emotions.
Imagine our mind as a clear open sky.
Our thoughts and emotions as passing clouds in the horizon.
Observing these mental activities without getting attached to them.
They are just clouds in the sky.
As our mind starts to wonder,
Just gently guiding our focus back to the present moment.
Checking back in with your emotions.
Noticing,
Not judging,
What you're feeling right now.
Could it be tension or discomfort.
Just practicing our ability to acknowledge it.
Just let it be.
Let's move our attention back to our breath.
Again just feeling that sensation of breath entering and leaving our body.
The anchor grounding us in our present moment.
Again our mind might drift away.
Just gently bringing it back to now.
Back to this present moment.
Resting here.
As we come to the end of this open awareness meditation.
Just taking a deep breath in.
As you exhale just gently bringing your awareness back to your surroundings.
Wiggling your fingers and toes when you're ready.
Gently,
Slowly opening your eyes.
Just take a moment to appreciate this time you've dedicated to cultivating open awareness.
Carry this sense of presence and mindfulness with you as you continue your day.
Always remember that this practice or any practice can be done anytime,
Anywhere.
Even in moments of stress,
Moments of joy and everything in between.
Thank you for taking the time for you today.
Namaste.
