Open awareness is a meditation technique that involves observing thoughts, sensations, emotions, and surroundings without judgment or attachment, fostering a calm and open state of mind.
open monitoring, non-judgmental observation, awareness meditation, mindfulness observation
Open awareness is a meditation technique that involves observing thoughts, sensations, emotions, and surroundings without judgment or attachment, fostering a calm and open state of mind.
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Find yourself a comfortable seat.
Set your timer or cue up your guide.
Take a couple of slower breaths to help you settle and then simply get started.
When you are ready, head to our Practice Guides and get started.
Looking for detailed practice guides? Hang tight, they are coming soon!
Open awareness is a meditation technique that lets you sit back and observe everything happening in the present moment – without needing to control or focus on just one thing. Unlike other styles of meditation which have a single object only, this approach allows you to notice thoughts, feelings and sounds as they arise, creating a sense of freedom and spaciousness. It's gaining popularity because it feels flexible and relevant to everyday life.
Once you have learned the basics of the technique, you can easily guide yourself through it and ditch the device! During open awareness, you'll feel more open and relaxed, and afterward, there's often a sense of calm and mental clarity. If you're curious about a meditation style that doesn't require you to have to constantly listen to guided prompts, give open awareness meditation a try – it might just be the mental break you've been looking for.
With solid benefits for aiding relaxation, stress release and increased awareness of the here and now, this is a meditation technique well worth learning. Read on for more details!
Mental flexibility
Emotional well-being
Stress relief
Emotional well-being
Improves focus
Self well-being
Emotional balance
Emotional well-being
Increases mindfulness
Self well-being
Ready for a meditation technique that can really make a difference? Before you settle in, there are some important considerations to explore. Take a look through the essential information on open awareness meditation technique so that you can fully enjoy this excellent activity.
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Opt for a space where you can give your full attention to the practice.
🤔
"Am I even doing this right?"
😅
"Why am I thinking about everything?"
😌
"Oh, I’m getting the hang of this!"
😯
"I didn’t realise I was holding onto that!"
😊
"This feels... different."
Are you ready to practice open awareness?
We are busy working on detailed getting started guides and individual practice guides to follow.
Let's compare three different ways to start open awareness meditation for the first time: self-led (using online guided sources), group (IRL) and 1:1 with an instructor (online or IRL).
Compare
Recommendation for first-timer
1st pick
3rd pick
Availability
Widely
Moderately
Moderately
Average cost per session
Free or low cost
Moderate costs
Expensive
Special equipment required
None or minimal
None or minimal
None or minimal
Potential for socialisation & community
Mostly solo
Highly social
Social potential
Safety & skill building
Mixed results
Safe & fast
Safe & fast
Space or privacy required
Minimal
Minimal
Some required
Ease of scheduling
Very flexible
Need to plan
Need to plan
Setup time
Little to none
Up to 30 mins
Up to 30 mins
Active practice time
Under 20 mins
Up to an hour
Up to an hour
Unexpected advantages
Actually useful
Actually useful
Actually useful
Open awareness meditation, also called choiceless awareness , has roots in Zen Buddhism.
The 1960s "human potential movement" in the West embraced open awareness to unlock creativity and self-growth.
Musician Kendrick Lamar has said he uses open awareness to stay inspired by the world around him when writing music.
Animals (like deer) practice a form of open awareness in the wild by constantly scanning their environment for predators
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Adverse events in meditation practices and meditation‐based therapies: a systematic review
Farias, M., Maraldi, E., Wallenkampf, K. C., & Lucchetti, G. (2020). Adverse events in meditation practices and meditation‐based therapies: a systematic review. Acta Psychiatrica Scandinavica, 142(5), 374–393. Portico. https://doi.org/10.1111/acps.13225
Individual differences in meditation interventions: A meta‐analytic study
Buric, I., Farias, M., Driessen, J. M. A., & Brazil, I. A. (2022). Individual differences in meditation interventions: A meta‐analytic study. British Journal of Health Psychology, 27(3), 1043–1076. Portico. https://doi.org/10.1111/bjhp.12589
Does mindfulness training improve cognitive abilities? A systematic review of neuropsychological findings.
Chiesa, A., Calati, R., & Serretti, A. (2011). Does mindfulness training improve cognitive abilities? A systematic review of neuropsychological findings. Clinical Psychology Review, 31(3), 449–464. https://doi.org/10.1016/j.cpr.2010.11.003
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7 research pieces
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