- [Instructor] MindfulnessExercises.com
Open Awareness.
(beep)
Today, I'll guide you through an open awareness practice.
Invite you to take a full breath in through the nose
(inhales)
and a long breath out through the mouth,
(exhales)
and through the nose,
(inhales)
and out through the mouth.
(exhales)
Now allowing the breath to find its natural rhythm.
(water rippling)
Relaxing your belly
and allowing each inhale and exhale
to find its own natural rhythm.
Allowing sensations of your body
to soften,
to relax.
Breathing in a sense of ease
and comfort throughout your body.
(water rippling)
This breathing is like an anchor
as you observe what's happening right now in your body,
allowing yourself to notice whatever arises.
(water rippling)
You can bring awareness of your breathing
in any given moment.
Awareness of full-body breathing.
(water rippling)
This practice of giving equal open attention
to whatever is arising.
(water rippling)
Perhaps you notice sounds that you didn't hear before.
(water rippling)
Noticing what your clothes feel like on your skin.
(water rippling)
Feeling the air around you.
(water rippling)
Are there any smells that you can notice?
(water rippling)
Noticing the changing sensations in your body
as you breathe full deep breaths.
(water rippling)
This kind of curiosity
can reveal the more subtle parts of our awareness.
(water rippling)
Without getting us stuck or swept away by any one thing.
(water rippling)
Staying with the sensations of breathing.
(water rippling)
As you remain open
to the nature of your experience.
(water rippling)
In this moment,
in this moment,
coming back to the simple clear awareness of what's here
right now.
(water rippling)
Awareness of anything
that comes into your field of experience.
Opening to it,
without judging it to be good or bad,
right or wrong,
(water rippling)
simply opening
to the bear raw experience
of this moment
and the power
of now.
(beeping)