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.
A beginner's guide to: Open awareness
open monitoring, non-judgmental observation, awareness meditation, mindfulness observation
In a hurry and don't have any questions?
Check out our safety recommendations.
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.
Need a hand getting started? Our app is packed with beginner-friendly Practice Instructions for every activity—and way more where that came from. Hit the button up top and get moving.
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.
What open awareness looks like
Why open awareness is good for you
Open awareness sharpens attention and steadies emotions. The practice enhances creativity and improves your ability to manage emotional reactions.
Sharper attention
Focus area: Focus (Impact rating: High)
May increase prosocial feelings
Focus area: Generosity (Impact rating: Medium)
Modestly lifts mood
Focus area: Lightheartedness (Impact rating: Medium)
Boosts creative thinking
Focus area: Creativity (Impact rating: Medium)
Tames emotional knee-jerk reactions
Focus area: Emotional awareness (Impact rating: Medium)
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."
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).
Compare
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
Doctor Strange’s magical abilities often rely on open awareness to sense disturbances in reality and the multiverse.
"The ability to observe without evaluating is the highest form of intelligence.” - Jiddu Krishnamurti
Musician Kendrick Lamar has said he uses open awareness to stay inspired by the world around him when writing music.
Open awareness meditation, also called choiceless awareness , has roots in Zen Buddhism.
Show more:
5 facts
Popular memes
Show more:
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
Show more:
7 research pieces
Introduction guides from around the web
Ready to join?
Join us in shaping the future of wellness. Get involved for early access and exclusive experiences!
Products