Short Open Awareness Meditation Script

Let’s begin by taking a moment to permit your body to settle.

Find a cushty position that permits your spine to be long
but with a natural curve within the low back.

You’ll be able to close your eyes or keep them open
with a soft gaze downward just a few feet in front of you.

Let the belly and shoulders calm down (2 seconds).

Today I’ll guide you thru an open awareness practice.

Before we start,
take a full breath in and a protracted 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 to not concentrate on or place roughly weight on anyone thing.

As you breath in (2 seconds)

and breath out (15 seconds).

If you happen to feel yourself following a stinky thought or feeling,

labeling it could actually be helpful.

Labels can include easy words like considering, work, or excitement (10 seconds).