Today’s practice
The Power of Open Awareness
7 min, guided by Sean Fargo
Today we widen the lens. Open awareness is allowing experience to arise, sounds, thoughts, sensations, without needing to manage any of it.
You are not trying to empty the mind. You are practicing not being run by it.
In your day
A short walk with open awareness: colors, sounds, temperature, the feeling of your feet. No need to label everything.
From Sean
I am not a sailor, so do not take this too literally. But open awareness works best if you drop an anchor first: a few breaths, the feet on the floor, something to come back to. Let the waves of the day settle a bit. Then pull the anchor up and let everything be here, sounds, thoughts, sensations, without needing to change any of it.
A question to carry
What did you notice that you usually walk past?
Saved on this device only, and kept for all 28 days.
A few lines, for whatever they are worth
Anchor down.
The day keeps rolling in from open water.
I do not have to row.
Sound, thought, the warmth of my hands:
let it all come aboard.
If you want more today
- Script: What Is Open Awareness? (PDF), to read aloud for yourself or someone else.
- Workshop: Mark Coleman on mindfulness and meditation in nature, about an hour, for when you have it.
- Podcast: Softening and Opening a Meditation with Sean Fargo, for the drive or the walk.
Read the practice as text
Transcription
Let’s begin by taking a moment to allow your body to settle.Find a comfortable position that allows your spine to be long but with a natural curve in the low back.
You can close your eyes or keep them open with a soft gaze downward a few feet in front of you. Let the belly and shoulders relax (2 seconds).
Today I will guide you through an open awareness practice. Before we start,take a full breath in and a long breath out (3 seconds).
We’ll work on opening our awareness to whatever arises;thoughts, sensations, feelings, and sounds will come and go.
Cultivate open awareness by practicing meeting whatever comes,trying not to focus on or place more or less weight on any one thingAs you breath in (2 seconds)and breath out (15 seconds).
If you feel yourself following a stinky thought or feeling,labeling it can be helpful.
Labels can include simple words like thinking, work, or excitement (10 seconds).
Whenever you realize you have gotten caught up in thinking, just come back to rest in the simple clear awareness of what’s here now (15 seconds).
Lets finish this open awareness practice by taking a full breath inand a long breath out (4 seconds)
*ding* (20 seconds).
Integrated Practice:
Take a few minutes today to go for a walk with open awareness. While staying connected to your breath, see how many colors, shapes, sounds, smells and sensations you notice. If you can’t be outside, try walking around your home or office with an emphasis on seeing things in a new way.
Reflection Questions:
Was there anything that surprised you on your walk?What impact might taking an open awareness approach have on your work?
Your progress
Day by day. No streak to protect.
Kept on this device. A missed day is part of the practice: pick up where you are.
Daily by email
This is Day 4 of the 28-Day Mindfulness Challenge.
One short practice a day for four weeks, sent to your inbox each morning with the worksheet and a podcast episode to go with it. Free.