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
Want to get into open awareness?
- • Open our free app for step-by-step support. You’ll get guides that help you start and stick with it. You don’t need to be a pro, just jump in and give it a go.
- • You’ll also find other activities, with suggestions that match what’s most useful to you right now. Less thinking, more doing.
- • Track what you do, make gains, and adjust as you go.
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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.
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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)
Want a closer look at open awareness?
Ways to try it, what to expect, and how to stay safe. Read on!
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."
Start today
- • Open our free app for step-by-step support. You’ll get guides that help you start and stick with it. You don’t need to be a pro, just jump in and give it a go.
- • You’ll also find other activities, with suggestions that match what’s most useful to you right now. Less thinking, more doing.
- • Track what you do, make gains, and adjust as you go.
Explore your options
Whether you go it alone, join a group, or work 1:1 with a teacher, we’ve laid out what each path can look like.
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Ancestry, history, facts and other trivia
"The ability to observe without evaluating is the highest form of intelligence.” - Jiddu Krishnamurti
Open awareness meditation, also called choiceless awareness , has roots in Zen Buddhism.
Doctor Strange’s magical abilities often rely on open awareness to sense disturbances in reality and the multiverse.
Native Americans often practiced observing nature with an open mind & heart, similar to open awareness meditation.
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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
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7 research pieces
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