Module 2 of 2Lesson 22 of 33

Open Awareness Meditation

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Open awareness meditation, also known as open monitoring meditation, is a mindfulness practice that involves maintaining an open and receptive awareness of whatever is happening in the present moment. Unlike focused attention meditation, where you focus on one specific object, in open awareness meditation, you allow your attention to flow freely without focusing on any particular object or sensation.

Here's how you can practice open awareness meditation:

  1. Find a quiet and comfortable place: Choose a calm and quiet place where you won't be disturbed. Sit comfortably, either on a chair or on the floor, with your spine upright but not tense.
  2. Close your eyes and take a few deep breaths: Start by taking a few deep breaths, inhaling through your nose and exhaling through your mouth. This can help to relax your body and mind.
  3. Allow your attention to be open: Instead of focusing on a specific object such as your breath or a mantra, allow your attention to be open to all aspects of your experience. This includes your thoughts, feelings, sensations, and any sounds or smells in your environment.
  4. Observe without judgment: As you notice different aspects of your experience, try to observe them without judging them as good or bad. Simply notice them and let them pass, like clouds in the sky.
  5. Allow your attention to flow freely: If your mind wanders, that's okay. The aim is not to stop your mind from wandering, but to simply be aware of it. Allow your attention to flow freely from one experience to another, without trying to control or restrict it.
  6. Gently end your meditation: After a set amount of time, or when you feel ready, gently bring your meditation to an end. You can do this by bringing your attention back to your breath, and then slowly returning your awareness to the room around you.

Open awareness meditation can help to cultivate a broader, more flexible awareness, reduce stress, and improve emotional well-being. It's a simple but powerful practice that can be done by anyone, regardless of their level of meditation experience.