Opening Your Awareness to Whatever is Arising

Here’s a Sample of the “Opening Your Awareness to Whatever is Arising” Guided Meditation Script:

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 thing.

As 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).