Quick Calming Open Awareness

This quick open awareness meditation is great to connect you to the present moment in times of stress or anytime. Do this meditation outdoors if weather allows. There are no rules in this practice. You don’t have to try to do anything. In this moment everything is fine. Enjoy!

Transcript

Open awareness is a great technique to remind you to connect with the present moment in times of stress.

Find a somewhat quiet spot,

But it doesn't need to be too quiet.

We can let any sounds be where our focus sets.

I enjoy doing this meditation outdoors if weather permits,

But anywhere that you find relaxing will work just fine.

Let's sit and focus our attention on a few breaths.

Start with one deep full breath and watch it.

Silently note rising and falling or in and out.

Now,

Let's return to the normal breath.

Don't change it or try to control it,

Just place your attention on it.

Let's try to open our awareness up to anything that takes our attention.

A breeze,

A sound,

A scent,

Whatever it is,

Just fully focus your attention on it.

Try not to name it,

Just feel it or hear it.

If nothing grabs your attention,

Just focus on your breath.

If you need help staying in the moment,

Silently repeat,

It's like this now.

It's like this now.

It's like this now.

There are no rules in this practice.

You don't have to try to do anything.

Whatever is holding your attention,

Just focus on it as fully as you can.

In this moment,

Everything is fine.

Everything is the way it's supposed to be.

You are the way that you are supposed to be.

Let's stay in this awareness for a little while longer.

If nothing draws your awareness to it,

Then just go back to focusing on your breath.

Okay,

Let's start to open our eyes and rejoin the world around us.

Remember,

This practice can be done anywhere,

Especially after you do it a few times.

In the future,

If you feel a breeze or hear a sound,

Notice it and stay with it when you can.

This can connect you to the present moment anytime.

Thanks for practicing with me.