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Whether you’re a mindfulness newbie or a seasoned practitioner, welcome to this safe and serene space where we explore the beauty of being present. Today, we’re looking into a mindfulness meditation practice known as “Open Awareness.” This is a practice that invites you to expand your consciousness and embrace all that is happening in the present moment, with curiosity and without judgment.
So, find your favorite meditation spot, maybe grab a warm cup of tea, and get cozy. This script will guide you through a calming meditation that encourages a gentle, non-selective awareness of everything happening within and around you. If you’re ready to cultivate a sense of openness and acceptance, let’s dive in.
What is Open Awareness?
Before we start, let’s take a moment to understand what open awareness is. Unlike focused attention, where you hone in on a single point of focus (like the breath), open awareness invites you to widen your scope. It’s about allowing everything in your field of consciousness to be just as it is—thoughts, feelings, sensations, and sounds—without clinging to or rejecting anything.
Imagine you’re sitting by a river, watching the water flow. In open awareness, you’re not just fixated on one spot, like a leaf floating by; you’re taking in the entire scene—the ripples, the reflections, the sounds of the water, the feel of the breeze. This practice helps cultivate a sense of spaciousness and peace, as you learn to let go of the need to control or label your experience.
Setting the Scene
To begin, let’s create a comfortable and inviting meditation space. If possible, choose a quiet area where you won’t be disturbed for the next 20-30 minutes. This is your special time to unwind and tune into your inner world.
- Posture: Sit comfortably, either on a chair or cushion, with your spine straight but relaxed. If sitting isn’t comfortable, feel free to lie down—just be aware that lying down might make you more prone to drifting off to sleep.
- Hands: Rest your hands gently in your lap or on your knees, with palms facing up or down. You can also place one hand on your heart and the other on your belly if that feels grounding.
- Eyes: You may close your eyes to focus inward, or keep them softly open, gazing downward at a spot on the floor or a candle flame.
- Breath: Start to notice your breath as it moves in and out of your body. There’s no need to change it—just observe it.
Now that we’ve set the stage, let’s journey into a space of open awareness.
Guided Meditation: Open Awareness
1. Settling Into Stillness
Begin by taking a deep breath in through your nose, and then slowly exhale through your mouth. Feel the tension in your body start to melt away as you settle into this moment.
Take another deep breath, and as you exhale, let go of any stress or distractions. Allow your body to relax, feeling supported by the earth beneath you. Soften your shoulders, relax your jaw, and smooth out any lines of tension in your forehead.
Notice the sensation of your body sitting or lying here, fully supported. Feel the connection between your body and the surface beneath you, grounding you in the present moment.
2. Opening to Awareness
As you continue to breathe naturally, allow your awareness to gently expand. Begin by tuning into the sensations in your body. Feel the weight of your body, the contact with the chair or floor, the temperature of the air on your skin.
Let your awareness move freely, noticing any areas of tension or ease. There’s no need to fix or change anything—simply observe what is present.
Now, widen your awareness to include the sounds around you. Notice the quiet hum of the environment, the distant sounds of life happening beyond this room. Let these sounds come and go, without trying to label or judge them.
3. Embracing the Flow of Thoughts and Emotions
Next, bring your attention to your thoughts and emotions. Instead of focusing on a single thought, allow yourself to observe them as they come and go. Imagine your thoughts as clouds passing through the sky of your mind. Some may be light and wispy, others dark and heavy—but all are temporary, moving along at their own pace.
When a thought or emotion arises, notice it without getting caught up in the story behind it. Acknowledge its presence, and then gently return to the spacious awareness that holds all these experiences.
If you find yourself getting lost in a thought or emotion, that’s okay. When you notice it, simply bring your attention back to the present moment. Remember, the goal is not to eliminate thoughts or emotions, but to observe them without attachment.
4. Expanding the Field of Awareness
Now, let’s further expand your awareness. Instead of focusing on any one part of your experience, open your awareness to include everything—sensations, sounds, thoughts, and emotions—as a seamless whole.
Imagine your awareness is like a wide-open sky, vast and boundless. Everything that arises—whether it’s a sensation in your body, a sound in the environment, or a thought in your mind—is like a bird flying through this sky. Notice each one as it appears, and then let it pass without clinging to it.
Allow yourself to rest in this open, expansive awareness. There’s nothing to do, nowhere to go—just be with what is, as it is.
5. Cultivating Acceptance
As you continue to rest in this open awareness, practice cultivating a sense of acceptance. Whatever arises in your field of awareness, allow it to be there without judgment. Whether it’s a pleasant sensation, an uncomfortable thought, or an unexpected sound, see if you can greet it with a sense of curiosity and openness.
You might silently say to yourself, “This is here too,” acknowledging each part of your experience with kindness. Notice how this acceptance creates a sense of ease and spaciousness, allowing you to move through the world with more grace and less resistance.
6. Gently Reorienting to the Present Moment
As we near the end of this meditation, gradually begin to bring your awareness back to the room around you. Notice the sensations of your body sitting or lying down, the feeling of the air on your skin, the sounds around you.
Take a few deep breaths, gently reawakening your body and mind. Wiggle your fingers and toes, and maybe stretch your arms or roll your shoulders.
When you’re ready, slowly open your eyes, taking in the light and colors of the space around you. Take a moment to appreciate the calm and openness you’ve cultivated during this practice.
7. Closing the Practice
Before you move on with your day, take a moment to thank yourself for dedicating this time to your mindfulness practice. You’ve just embraced the fullness of the present moment, allowing yourself to be open and accepting of all that is.
As you go about your day, see if you can carry a bit of this open awareness with you. Whenever you find yourself getting caught up in stress or distraction, remember that you can always return to this spacious awareness, embracing whatever arises with kindness and curiosity.
Tips for Practicing Open Awareness Meditation
Now that you’ve experienced a guided open awareness meditation, here are some tips to help you integrate this practice into your daily life:
- Start Small: If you’re new to open awareness, start with just 5-10 minutes a day. As you become more comfortable, you can gradually increase the duration.
- Practice Anywhere: Open awareness can be practiced not just in meditation, but in daily life. Try bringing this spacious awareness to everyday activities like walking, eating, or even washing dishes.
- Let Go of Judgment: The key to open awareness is non-judgment. When you notice yourself judging your experience, gently remind yourself to let go and simply observe.
- Embrace All Experiences: Whether your meditation is calm and peaceful or filled with distractions, embrace it all. Each session is an opportunity to practice being with what is.
- Stay Curious: Approach each moment with a sense of curiosity, as if you’re seeing it for the first time. This openness can bring a sense of wonder and aliveness to even the most ordinary experiences.
Conclusion on Open Awareness
And there you have it! A simple yet profound mindfulness meditation script to help you cultivate open awareness. Remember, mindfulness is a journey, not a destination. The more you practice, the more you’ll find yourself moving through life with a sense of ease, openness, and acceptance.
Thank you for taking this time to practice with me. I hope this meditation brings you a sense of spaciousness and peace whenever you need it. Feel free to revisit this script anytime you need to reconnect with the present moment.
Wishing you a day filled with mindfulness and joy. Until next time, stay open, stay curious, and be well! 🌿