A beginner's guide to: Open awareness

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.

In a hurry and don't have any questions?

  1. Check out our safety recommendations.

  2. Find yourself a comfortable seat.

  3. Set your timer or cue up your guide.

  4. Take a couple of slower breaths to help you settle and then simply get started.

  5. When you are ready, head to our Practice Guides and get started.

Looking for detailed practice guides? Hang tight, they are coming soon!

What is open awareness?

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.

Why open awareness is good for you

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

Real people's experiences

Starting open awareness? Read this first

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.

Safety

⚠️

Opt for a space where you can give your full attention to the practice.

What you might experience

🤔

"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."

Getting started guides coming soon...

Are you ready to practice open awareness?

We are busy working on detailed getting started guides and individual practice guides to follow.

What you need to know about open awareness

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).

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Recommendation for first-timer

Availability

Average cost per session

Special equipment required

Potential for socialisation & community

Safety & skill building

Space or privacy required

Ease of scheduling

Setup time

Active practice time

Unexpected advantages

Ancestry, history, facts and other trivia

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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5 facts

Popular memes

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4 memes

Academic research we rate

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

Introduction guides from around the web

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