Open Monitoring

The first two sessions, the breath meditation and the body scan, were examples of focused attention. You intentionally brought your awareness to an object of focus, whether it was the breath or a body part. Whenever a thought arose, the instruction was to simply return to the object of meditation. 

 

By contrast, in this session of open monitoring, there is no consistent object towards which you direct your attention for the entirety of the practice. Instead, you remain present while allowing different objects of attention to pass through your awareness. The objects that come into awareness can include sounds, thoughts, sensations in the body, and sights. For example, you may notice a thought about a pressing obligation: “I still have to write that paper.” Don’t suppress the thought, and don’t judge yourself for having the thought. Simply observe the thought. Allow it to exist as it is, and see what happens. The thought may disappear shortly after your observation. Perhaps it's replaced by the sound of a car in the distance for a couple of seconds, before another thought intrudes. Welcome this next thought into your awareness without judgment. 

 

By staying present and observing these objects without getting caught up in them, you can cultivate a sense of awareness and equanimity. Remember, the goal isn't to suppress thoughts or control your mind, but to remain present and open to whatever arises in your experience.

Call to Practice: Try this open monitoring guided meditation, where your attention is direct towards different objects throughout the practice.