Open Awareness by Yongey Mingyur Rinpoche




I’m very happy to share you some meditation instructions.

Ok, now first is, it’s very simple, please keep your spine straight. Just straight but don’t worry too much about perfect.

Just keep straight.


And please close your eyes.

Just you closeyour eyes like you’re sleeping.

You don’t have to close too tightly or any special way.

And relax your muscles in your body.


Relax muscles in your head…face…ears….cheeks…throat…upper body…arms and hands…lower body…and the legs and feet.

Just totally relax.

Yet…spine straight.

And little bit your, bend your neck forward…little bit….it’s almost like the weight of your head rests on your neck.

You can effortlessly rest.

Each part of the body on the one below.


And this way you feel like resting but ther’es something distinctive.

So you can find balance on the part of your body that is resting…on top of the ea…on top of the others.

But at the same time, there is some sort of strenght within you.

Your spine straight.


Sometimes you feel a bit like gravirty…like gravity…

And just feel sometime, some sensations,..just let it be. Whatever feeling in your body just aware and let it be.


When I was young, my father used to tell me that.

“Let your body on the cushion and let your mind in the body.” This way — join body and mind together.

Your mind come to the body— just aware of your body and aware of any sensations.

Feelings in your body.

Pleaseant feelings,




Unpleaseant feelings

Tight. Pain.

Or Netural feelings. Maybe tingling.

Or no feeling.

So any type of feelings.


Just aware.

And let it be.

Ok for a few seconds…jsut aware.

Just relax…



Now…you can expand your awareness into out of your body.

Surround of you.

Maybe there is some sound…any smell…or any sensations

Like your room temperature

A little bit hot a little bit cold.


Any noise

People are chatting

A car, train, or airplanes moving around.

Or your navels making noise.

Anything — just aware.


Just noise.

Just recognize there are sounds.

And your awareness becomes more open and more vast.

Stay there ….and aware of any phenomenas…for a few seconds.


Now you can expand your awareness even more further beyond your immediate surrounding.

Feel the space around you.

Above you.

And aware of that space.

More further down.


All of the phenomenas are occur in the space.

Changing in the space.

Dissolving bcak into the space.

Like clouds.

They come into space.

Reamain in the space.

They disolve in the space.


And now you can even more expand your awareness.

Go beyond the clouds.

Space which is boundless

Space which is open for all durations.


Be there.

Don’t worry you’re not going to get lost.

Stay there for a few seconds.


Ok now — please slowly open your eyes.

And be present here.

Just rest your mind also.

Not only the body.

How to rest your mind.


For example, if you like to do physical exercise.

You’re jogging.

In that garden or park.

Or hiking to the hills or mountains.

Maybe for af few minutes or hours.

Let’s say 1 hour.

And when you finish your job.

You may use a nice seat or rock or grass field.

Sit on the grass fireld.

And with big sigh — – HAAA — just resting.


You don’t have to meditate. Just let your mind rest as it is.

And the body also.

Just rest.

For a few seconds.

Maybe you feel like — oh there are so many thoughts. So many emotions — occuring in my mind.


What should i do with those emotions, those thoughts?

Same? Same as before..

You’re just aware.

If there are thoughts and emtoins – – just aware.

But  I go blah blah blah…

Aware and let it be…

Same way your’e aware of your body.


Aware of sound and sesnsations.

Just aware…thoughts and meotions.

Let them come, and let them go.


But if you’re not aware of them.

Also fine!

You’re in non-conceptual state of mind.

But not too long — for a few seconds.



Just aware…for a few seconds.

Anything occurs in your mind, in your body…in your perceptions.

Just aware and let it be.


Ok…now you can apply this awareness, this open, this awareness with any situation in your life with any activities in daily life.

Short time, many times, everywhere, anytimes.

7 days for a week.

365 of the year.


Then you can be be your mind with joyful, feel peaceful experience, and you will develop your inner love compassion wisdom.

Thank you!



Mindfulness Of Breath by Noah Levine


So I’m Noah Levine — and I teach buddhist meditation

I’ve been practicing meditation for almost 20 years

I’m teaching for about 10 now.

Give a little introduction to Buddhist meditation practice.


There’s lots of different forms of meditation.

Lots of different teachings of the Buddha.

Perhaps the most useful place to begin is simple present-time awareness.

“Mindfulness meditation practice”


With the acknowledgement that our minds wander…

And that we’re almost constantly thinking about the future or the past.

About just training our attention with the breath to come into the present moment.

To break this habit of planning and remembering constantly.

And not in any way to try and stop the mind but to redirect the attention from thinking to feeling the breath.


So just settling in to just where you’re sitting now.

Allowing your eyes to close.

Allowing your body to relax.

Allowing your breath to be natural.

No need to control it.


And as you breathe in.

Feel the breath at your nostrils.

As you breath out, feel the exhale, feel the breath as it leads — right there at the tip of your nostrils.


Simply breathing in, breathing out.

Directing full attention to the breath.


And of course, the attention doesn’t stay and it wanders back into the mind

Back into thinking, planning remembering.

It doesn’t have to be a problem at all.

It’s natural.

Simply catch that process as it happens.

And with as much kindness and patience — simply return the attention back to the breath.


The Buddha’s instructions are simple.

He said, “Breathing in, know that you’re breathing in.”
“Breathing out, know that you’re breathing out.”


It takes discipline to return, again and again, to the breath.

to the present moment.

Letting thoughts be in the background.

Attention focused on your present-time experience of breathing.


From this breathing practice as the foundation of Buddhist Meditation.

Then we would expand to the whole body to emotions and thoughts, feelings

But the beginning is simply just arriving in the present.

Just training the mind to pay attention to the here and now.


Open Awareness by Joseph Goldstein



This morning we’re going to do a guided meditation.

Affectionally known as the “Big Mind” meditation.

And so, sit in a, comfortable, but reasonably straight posture.


We begin by opening to sounds.

And may occasionally ring the bell, because it’s so quiet, give you a sound to pay attention to.


But first just open to sound.

The sound of my voice.

The occasional distinct sound that may arise.

And even the sound of silence.

Staying soft, relaxed, receptive.

Not looking for anything.

Simply being open to the sounds that appear.


Let’s the mind be at ease.


Open to whatever arises in the realm of sound.


Notice how effortlessly, each sound is known in the moment it appears.

The knowing is not anticipating.

It’s not lagging.

Let the mind become like the Big Sky. Empty Sky. Empty Space.

Different sounds appearing, changing and vandishin in the open space of the mind.


Mind is open, receptive, aware of the sound of my voice.

The other sounds that may appear.

Sound of silence.

It’s not looking for sound.

Rather it’s simply opening to them.


Mind is like open space.

Sounds appear and disappear.

In this open emptiness of mind.


And open to different sensations that arise and appear

Sensations are points in feeling.

Like stars in the night sky.

There’s no solid body.

There’s no back or knees.

Only points of sensation.

Points of feeling.

Appearing and disappearing in the open emptiness of mind.

There’s no inside. No outside.

No boundaries of separation.

Only sounds, sensations, appearing and disappearing in the open space of mind.


There’s no solid body.

Or head or shoulders, back or chest.

Arms or legs.

Only particular points of senaation.

Points of feeling.

Like stars in the night sky.

Appearing and changing the open empty space of mind.


Notice how effortlessly how each sound is know the moment it appears.

Notice how effortlessly each sensation is known in the moment it appears.

Be aware of thoughts and images like clouds in the sky.

Just appearing and disappearing in the open empty space of mind.

Theres’ no inside, no outside, no boundaries of separation.

Just sounds, sensations, thoughts and images, hearing and dissolving in the empty openness of mind.


Not wanting, not looking.

Simply resting in the empty aware space of mind.

As sounds appear.

Sensations appear as points of feeling.

Thoughts and images appear.

Rest and ease the weary mind.

There’s no solid body.

No head, no shoulders.

No back, no chest.

No arms or hands or legs or feet.

Only points of sensation. Points of feeling.

Like stars in the night sky.

Appearing and changing in the open empty space of mind.

No wanting, no doing.

All experience appears and changes and disappears by itself.

Experience directly your own mind.

It’s invisible.


Without color, without form.

Directly experience your own mind.

Empty, open.

It is but it doesn’t exist.

Experience directly your own mind.

Knows all things but is not composed of them.



Directly experience your own mind.


Experience directly your own mind.

Can’t be seen.

Can’t be touched.

No color, no form.

Empty like space.

It knows all appearances but is not composed of them.

Looking for it…there’s nothing to find.

And yet it knows all things.

Experience directly your own mind.


There’s no inside, no outside.

No boundaries or separation.

Only sounds, sensations, thoughts and images.

Hearing and changing.

In the empty openness of mind.


There’s no solid body, no head or shoulders, back or chest.

Arms or legs.

Only points of sensation.

Points of feeling.

Like stars in the night sky.

Appearing and changing in the open emptiness of mind.


Experience directly your own mind.

Look for it, there’s nothing to find.

Open, empty.

Without color, without form.

It is but it doesn’t exist.

Directly experience your own mind.

It knows all things but isn’t composed of them.

Unformed, unborn.


Experience directly your own mind.

The cognizing power of emptiness.

There’s no inside or outside.

No boundaries.

No separation.

Sounds, sensations, thoughts and images.

Known immediately the moment that they appear.


Sounds appear, sensations appear, thoughts and images appear in the empty openness of mind.

There’s nothing to do, nothing to be, nothing to have.


Sounds are known.

Known by what?

Experience directly the nature of mind.

Empty, open.

No color, no form.

The cognizing power of emptiness.


No inside, no outside.

No boundaries, no separation.

Just sounds, sensations, thoughts and images.

Appearing and changing in the empty open space of mind.


If you found this helpful at all.

Simply including the visual field as another appearance of mind.

It’s just like sound or sensation.

Sights are being known.

Color or form is being known.

If you didn’t find it helpful, forget about it.


Open Awareness by Jack Kornfield


This morning I’d like to do a guided meditation for the instructions working with the sense of sound and space.

If the way that you’re practicing the skillful means of your practice is most helped by staying in your body, connected to the breath very closely, or the sensations and you have a sense that sound and space is not necessarily the right focus that’s also fine.

But as we’ve talked about and as I’ve talked about, even last night, the sense of resting in awareness.

This is a meditation that invites that possibility for you.

So letting yourself sit comfortably and at easy

It’s helpful for this practice that the body be still, allow your eyes to be closed gently, and just as you have initially paid attention to breath or body sensations, for the establishment of awareness.

In this practice let go o the initial focus of breath and body sensations and instead bring your awareness to the play of sound. To the door of the ear which receives vibrations and sounds and in a relaxed and easy way begin simply by listening.


There are soft sounds in the room.

Distant sounds.

The sounds of these words appearing and disappearing.

The sound of bells.

And as you listen, relax into the space of listening.

Into the space of awareness itself.

The bells arise and vanish.

The words appear and disappear.

Listen as well to the silence between sounds.


And as you listen, let yourself begin to sense or feel or imagine any way you can that your mind is not limited to the size of your head.

That the mind is open and vast like space or sky.

Let yourself feel or imagine that the mind is as big as this room.

As big as the whole sky.

And the sounds that you hear.

These words.

The soft sounds in the background.

The silence and bells.

Arise and pass like clouds or bubbles in the vast open space of mind.


Relax into spaciousness in its true state.

The mind is transparent.


Open like the sky.

Allowing for everything.

Containing all things yet not limited by them.


Being of the voids.

To know if this is so or not, rest in the space of awareness.

Relax into it.

Trust it.

The sounds come easily appearing and disappearing like clouds.

And the sky remains at ease.


And as you relax I spacious awareness.

Just as sounds appear and disappear.

Notice too how images and thoughts arise.

Word thoughts.

Picture thoughts.

Appear like clouds.

Arise for a moment.

Display themselves.

Images. Sentences.

And then vanish leaving no trace.

The mind is like space.

Vast, open, uncompounded, untroubled by what arises and passes.

Receiving all things as awareness itself.

The space that knows.

Completely at rest.

Vast and silent.


Words appear and disappear.

And thoughts and images arise like clouds and then vanish.

Rest in the space of awareness.

Relax into it.

Trust it.


Sounds appear and disappear.

Arising like clouds and passing away.

Thougts and images arise in the same vast sky.

Appearing for a time and dissolving leaving the sky open, vast, and silent.

Notice too emotions and feelings that may arise like weather, joy, or ease, delight, calm.

Sadness, fear, frustration, longing, love.

Like weather appearing in the sky.

Emotions too arise, are felt and known, exist for a time, and pass away.

Just as sounds come and go.

So too emotions.

Like clouds or bubbles arise for a time.

Rest in the vast sky of awareness.

Trust it.

Relax into it.


Sounds come and go.

Thoughts and images appear and disappear.

Moods and emotions like weather arise for a time and pass away.

The mind is vast like space without boundaries — transparent, open.

Allowing for all things yet not limited by them.

Rest in this innate awareness.

Silent and vast.

Notice too, that within the vast sky of mind, the space of awareness, while there are sensations of the body there is no solid body.


No head.

No limbs or torso.

Just a field of sensations that float and slowly change in the sky of mind.

Warm and cool areas of vibration and pressure.

Of hard and soft.

Tingling. Pleasure, painful sensations, tensions.

If you’ve sense the body from the sky of awareness.

It is a field of vibration, pulsing, tingling.

With space in and around it.

Nothing solid.

A flow of sensations and experience.

And the breath itself moves like a breeze in space.

No inside or outside.

Just a slow dynamic change of sensations of breath.

Floating in the vast space of mind.


Sounds come and go.

Sensations float and slowly change.

The breath moves like a breeze.

Thoughts and feelings arise like clouds.

Appear for a time and vanish.

Rest in the vast space of mind.

Silent, transparent.

Awareness itself.

Trust it.

It is your own true nature.

It is home.


Open, silent.

And allow a sense of compassion to fill the vast space.

For all the times you forget who you really are.

Get contracted to small. To self. Frightened. Worried.

And know that this vast mind and heart is just a breath, a moment away.

Relax into it.

Trust it.

Let it become a compassionate and loving awareness to hold all the troubles of your life.

With graciousness and space.

And feel how this loving awareness spreads out vast like the sky

To receive all that arises and passes with the natural awareness and the great heart of metta.

You sit as the Buddha.

Wise and loving.

And know that this is your home.


And even as you open your eyes, allow the vast sense of space with appearances of sights.

Arising, remain with the vastness.

And the stillness.

Of loving awareness.

Vast as space.

Heart Meditation by Ken Wilber

This is a guided meditation about bringing us to our higher self.


Breathe in.

Breathe out.

Breathe in.

Breathe out.


The first thing to keep in mind where there is a desire to reach your higher self is to stop having that desire to reach your higher self.


I’m being funny but what I mean is, if you’re accessing your lower self — if you’re feeling anger, insecurity…fear, anxiety, worry, stress, selfish, jealous…

We just respond with compassion to that — automatically you’re bringing yourself up to the heart.


This  idea of “opening the third eye”, “crown chakra”, and adding “awakening”, “enlightenment”.

I think our work really is to get ourselves to the heart — and then, nature will take the rest of the way.


But, people do like menus and processes and Ken Wilber and all of that stuff so…I have this one chart that may be a useful guide.

And it’s all about kind of what the mind is doing.


Our goal is to follow the heart.

We’re spending our lives following what the heart wants or the mind’s attempt to manipulate the reality.


So at the base level, we’re just trying to ask, the mind is trying to ask, “What’s in it for me?” So “material status” or “money”, or “time”, “reputation”.

And in stage 2, it’s like, you know, “I want this identity as a good person”…or “smart” person…or an “enlightened” person.

But if there is no need to escape this moment. No need to change or fix either yourself, your child, your partner.

What wants to happen through us — not by us — but through us?

Now — we get stuck in these menus and these recipes and we can lose track of what the heart wants — cause that’s all mind stuff.


Heart doesn’t need to make a plan. Doesn’t need to have a map. Doesn’t need to have stages. Doesn’t know any of that stuff doesn’t want any of that stuff. It just wants what is loving. What is unifying.


And so we have this interesting paradox as a human being.

Halfway between the microcosmic and the macrocosmic size of galaxies and universes.

Here in the middle, we’re a paradox.

We’re…part of us, our heart, wants to just be relaxed, and connected, and loving.

…And a part of us, built into our nature, is to strive for “more”…”safety”, evolution is requiring that. Theoretically, requiring, that process.


So — what’s it all about?


Well, you can interpret it any way you want. Probably all interpretations are true.


But the one I like is that:  it’s probably all an opportunity for the heart to love. It’s an opportunity for the Universe to love every aspect. Even those aspects of the Universe that think they’re apart, apart from or separate from, the Universe.



The Breathing Space with Jon Kabat-Zinn


In Step 1 of “The Breathing Space”, becoming aware of the present moment in its fullness.

By deliberately adopting an erect and dignified posture.


Whether sitting or standing.

Allowing your eyes to close if that is possible or appropriate at this moment.

Otherwise, keeping them open.


And in either case, resting in an  awareness of your experience.



Opening to it and asking “What is my experience, right now”

“What thoughts are going through the mind.

As best as you can, noting thoughts as mental events.

Perhaps even becoming aware of their contents in words.



“What feelings are here?

Turning towards an opening towards any discomfort or unpleasant feelings.



“What body sensations are here right now??”

Perhaps quickly scanning  the body to pick up any sensations or tightness

or bracing.



Now in “Step 2”, gathering and redirecting  your attention to focus on the physical sensations of the breath.

Just breathing itself.



Moving in close to the sense of the breath in the belly.

Feeling the sensations in the abdominal wall.



As it expands with each in-breath and falls back with each out-breath.



With full awareness  — following the breath, all the way in,  and all the way out.

Using the breathing itself to anchor yourself into the present moment.


And now in “Step 3”, expanding the field of awareness around your breathing so that in addition to the sensations of the breath it includes the body as a whole.

Your posture, and your facial expressions.

How they feel from the inside.


if you become aware of any sensations of discomfort, tension, or resistance, experimenting gently with breathing into them on the in-breath, and breathing out from them on the out-breath.



Perhaps feeling a softening and releasing with each out-breath.

If you care to, perhaps saying to yourself on the out-breath, “it’s already here. whatever it is, it’s already here. let me feel it.”


And now, as best you can, bringing this expanded, more spacious and accepting awareness to the next moments of your day.

Whatever circumstances you find yourself in.

As it continues to unfold.

“How Sharon Salzberg Found Real Happiness” from Lion’s Roar


Sharon Salzberg knows suffering. At age nine, she was dressed in her Halloween ballerina costume, watching Nat King Cole on television, when something went horribly wrong. Her mother started bleeding violently and was whisked away amid the panic of flashing ambulance lights. That was the last time Salzberg saw her mother, who died two weeks later.

Salzberg was sent to live with her grandparents, and when she was eleven her estranged father appeared—a troubled, dishevelled stranger who told her, “You have to be tough to survive life.” Six weeks later, he overdosed on sleeping pills, and for the second time, Salzberg watched her parent being rushed away by ambulance. Her father was never to function outside of the mental health system again.

The adults in her life never talked about loss or grief, and Salzberg learned that silence meant safety. Little did Salzberg know that someday, plunging into the heart of her suffering would be her greatest teacher—and make her the renowned Buddhist teacher she is today.

— Lindsay Kyte in Lion’s Roar

“A 3-Minute Mindfulness Practice to Ground You in the Moment” with Zindel Segal

So what exactly is going on in the 3MBS. At one level, if you’re in the middle of an automatic, or multitasking moment, there is a place that you can move your mind to that allows you to step out of these routines and the the demands they place on our attention. Simply sitting down and allowing your attention to move in these different ways can be quite beneficial throughout the day.


But what exactly is going on with our attention? The 3MBS as we’ve designed it really is a lot about moving attention in specific ways to help us free ourselves or to get unstuck from some of these automatic routines.


In the space of about 3 minutes we go from wide, to narrow, to wide again.


This happens in the configuration, if you will of an hourglass, which can be seen as having a wide opening, a very narrow neck, and a wide base.


These are metaphors to describe the movement of attention. And the movement of attention is one of the things that I believe is really helpful about the 3MBS. Because when we’re caught in multitasking, or automatic routines, often our attention is not really available to us, and it’s not really being guided or directed by our intentionality.


So, these are some of the speculations, my own ideas, about how to 3MBS is helpful. The important thing is that if you do find it helpful just continue to practice it and figure out, maybe from the inside, how it continues to bring value and grounding in your own life.