Open awareness meditation is a fundamental mindfulness practice. It is a type of meditation that can strengthen our capacity to be with ‘what is’ without judgment. By practicing it, we may develop our ability to live more easily with the present moment.
This short open awareness meditation script is a 5-minute practice for cultivating spacious awareness. When practiced with curiosity, it may help us cultivate qualities of acceptance and non-judgment. It can help us stay present in the here and now.
You can use this meditation script in your personal practice or while guiding others. As always, lead this meditation with care and curiosity.
- Practice Time: Approx. 5 minutes
- Purpose: Open Awareness
- May Help With: Acceptance, Non-Judgment, Presence
- Practice Level: Intermediate
Here’s a Sample of the “Short Open Awareness Meditation Script” Guided Meditation Script:
Let’s begin by taking a moment to allow your body to settle. You might 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. You might let the belly and shoulders relax (2 seconds). Today I will guide you through an open awareness practice. Before we start, you might 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. We might cultivate open awareness by practicing meeting whatever comes, trying not to focus on or place more or less weight on any one thing. As you breathe in (2 seconds) and breathe 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).
How to Use the Short Open Awareness Meditation Script
Since it can be practiced in only 5 minutes, this open awareness meditation script works in a wide variety of settings. Consider the following ideas for using it, whether personally or professionally:
- Record this meditation and listen to it for a daily lunch break mindfulness reset.
- Read through the instructions and practice it each morning upon waking to support present-moment awareness.
- Use this script to introduce a group of students to the concept of open awareness meditation.
- Record this meditation script and share it via your website, email newsletter, or social media channels.
Conclusion
It only takes a moment to pause and tune into what’s happening around and within us. This short open awareness meditation script offers a quick mindful reset – at any time of day. Use it personally or professionally, guiding with care and curiosity towards ‘what is’.
