A note from Sean
When I was building the skill of open awareness, it helped to limit the choices. I let my attention rotate between a few things: my feet on the ground, my belly breathing, a sound, a thought. Feet. Sound. Belly. A thought. Then feet again.
Try this today. Sit for five minutes in a posture that keeps you alert. Rest on the breath first. Then let your attention move between your body, sounds, and thoughts, and watch thoughts like clouds. When you notice you are lost in a thought, you are no longer lost. Come back to the breath.
Keep going: Open Awareness for Thoughts and Senses and Anchor Breathing to Experience Steadiness.
This suits anyone ready to sit for a few minutes without a recording. If sitting still brings up anxiety, pain, or heavy memories, keep your eyes open, stay with your breath or your feet, and go gently. Stop when you need to.
