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 can 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 an extended 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 give attention to or place roughly weight on anyone thing.

As you breath in (2 seconds)

and breath out (15 seconds).

If you are feeling yourself following a stinky thought or feeling,

labeling it will probably be helpful.

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