- [Instructor] mindfulnessexercises.com, Open Awareness.
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(water burbling)
Let's begin by taking a moment to allow your body to settle.
Inviting a sense of ease in the body,
sense of relaxation and alertness.
Finding a dignified posture,
where you can begin to feel fully embodied
with your awareness.
Sensing into your legs, your torso,
your chest, your shoulders,
your arms and hands,
and the sensations of your head.
(water burbling)
Just noticing where your body touches
the ground or the chair.
Feeling into your whole body,
sensing the sensations, feeling the feelings,
allowing your presence to be fully embodied
without judging anything to be good or bad, right or wrong.
Simply bringing alertness to the present moment.
This open awareness practice allows us to stay in tune
with whatever arises, with the unfolding of each moment.
Noticing all the sensations that occur moment by moment,
breath by breath.
(water burbling)
Noticing the sounds around you as they come and go.
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Simply noticing them as sounds nothing more, nothing less
just sounds arising and falling, coming and going.
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Noticing the sites around you, noticing colors,
lights, shadows, shapes,
just noticing what it's like to be seeing.
And instead of looking out,
see if you can receive the sights into your eyes.
Allowing them to come to you.
Resting in awareness, as you simply notice sites as sites,
visuals as visuals.
Awareness of seeing
and staying open to your experience
as you notice smells that may be happening right now,
that you may be sensing through your nose in this moment.
(water burbling)
Receiving smells as you breathe in through your nose,
with the natural rhythm of breath.
(water burbling)
Awareness of smells as they happen in each moment.
Now choosing to come back to the physical sensations
in the body,
sensing into the feelings, visceral sensations in the body.
Not judging anything to be good or bad, right or wrong,
we're simply sensing into the body.
Softening around any tension,
inviting a sense of ease and vivid alertness
as we maintain our awareness and the sensing of the body.
(water burbling)
So with open awareness practice
we're not preferring to bring awareness
to one thing or the other.
We're simply noticing what occurs in the field
of our awareness moment by moment
without a sense of judgment,
or staying open in our awareness of the sensations
of seeing, smelling,
feeling in our body, sounds.
Opening to the field of our experience.
Whatever that experience is, and staying present
as you maintain the sense of full embodiment
from your toes to your head.
(water burbling)
(bell chiming)