Tsering Dolma

Ladakh, India

Use your breath as an anchor to observe sensations, sounds, and thoughts with non-judgmental awareness.

English

This mindful awareness practice involves purposely paying attention to the present moment, without judgment or attachment. You will be guided in cultivating this non-judgmental awareness while being fully aware of thoughts, feelings, bodily sensations, and the surrounding environment. This practice can help us develop a deeper understanding of ourselves and the world around us, and to be more objective and open-minded to our ongoing experience.

Mindful Awareness Practice

 Hi, this is Joseph Wilner, and welcome to this mindful awareness practice. To begin, find a comfortable position, either sitting or lying down, and gently close your eyes or soften your gaze, taking in a deep breath, filling the lungs and stomach fully with air, and then fully, slowly exhaling, releasing any tension or stress that you may be holding on to, giving yourself permission to be fully present with nowhere to go and nothing to do for the next few minutes. Now bring your attention to the breath. Notice the sensations of breathing as air enters and leaves your body. Be fully present with each inhale and exhale, observing the natural rhythm of the breath without trying to change it. As you participate in this mindfulness practice, thoughts will arise or you may get distracted, and that's totally okay. Part of this practice is to begin to acknowledge that thoughts or distractions have shown up and to gently bring your focus compassionately back to the breath. Your mind will wander, and when it does, let the breath be an anchor, helping you stay grounded in the present moment. Now let's shift our attention to the sensations in your body. Take a moment to scan from head to toe, noticing any areas of tension, discomfort, or areas of relaxation. Observe whatever sensations emerge without judgment, simply allowing them to be as they are. We're attempting to bring more of an observing or witnessing stance to these sensations. As you continue to breathe, bring your awareness to the physical sensations of your body as it makes contact with the surface beneath you. Noticing the weight of your body being supported. Notice the sensations of pressure, warmth, or coolness. Being fully present with the physical experience. Now let's expand our awareness to the sounds around us. Doing our best to not label or analyze what we hear, but simply notice any sounds as they arise and fade away in the environment. Noticing sounds more close by in the room you're in, or potentially as far off in the distance as you can perceive. Whether the sounds of birds chirping, traffic passing by, the hum of appliances, or my voice, observe these sounds with a sense of openness and curiosity to the experience of hearing. Now let's bring our attention to our thoughts and emotions. Notice any thoughts or feelings that may be present, whether unpleasant, pleasant, or neutral. Seeing if you can observe and notice these thoughts from a place of non-attachment instead of getting caught up in them or judging your own mental state. See if you can just observe the screen of the mind, allowing whatever content that emerges to come and go. At this point in this mindful practice, let's take a moment to express some gratitude for the opportunity to be fully present and engage in this kind of practice. Give yourself some appreciation for taking this time for self-care and inner exploration. Now slowly bring your attention back to the breath. Feel the gentle rise and fall of your stomach with each inhale and exhale. Take a deep breath in, and as you exhale, bring gentle movement back into your body, wiggling your fingers and toes. And as you're ready, open your eyes or lift your gaze, allowing yourself to reorient to your surroundings. I hope this guided mindfulness practice has brought you a greater sense of calm, clarity, and presence. Remember mindfulness is a practice that can be cultivated and deepened over time. Each moment is an opportunity to be fully present and engaged with the richness of life. So here's to being more mindful today. Thank you.