What is Open Monitoring Meditation?
Open monitoring meditation, also known as choiceless awareness or objectless meditation, is a practice that cultivates a broad, non-judgmental awareness of whatever arises in your experience. Unlike focused attention meditation, which trains the mind to concentrate on a single object like the breath, open monitoring invites you to observe thoughts, feelings, bodily sensations, and external stimuli as they come and go without getting caught up in them or trying to change them. This practice fosters a sense of spaciousness and detachment, allowing for a deeper understanding of the transient nature of all phenomena.
Getting Started with Open Monitoring
To begin practicing open monitoring meditation, find a comfortable and quiet place where you won't be disturbed. You can sit on a cushion or chair, ensuring your spine is relatively straight but not rigid. Close your eyes gently or soften your gaze. The initial step is to simply notice your breath without trying to control it. Feel the sensation of the inhale and exhale as they naturally occur. This serves as an anchor, but the aim is not to fixate on it. As your mind begins to wander, which it inevitably will, acknowledge the thought, feeling, or sensation that has captured your attention. Without judgment, simply note it – perhaps by mentally labeling it as 'thinking,' 'hearing,' 'feeling,' or 'planning.'
The key is to gently return your awareness to the present moment, not by pushing the distracting element away, but by allowing it to be, and then broadening your attention again. Imagine your awareness as a vast sky, and thoughts, feelings, and sensations are like clouds passing through. You are the sky, vast and unchanging, while the clouds are impermanent. Resist the urge to analyze, judge, or engage with your internal experiences. If you find yourself lost in thought, gently recognize this and escort your attention back to the open field of awareness.
Deepening Your Practice
As you become more comfortable with open monitoring, you can expand your awareness to include a wider range of sensory input. This might involve noticing the sounds around you without labeling them as pleasant or unpleasant. Pay attention to bodily sensations, such as the feeling of your clothes on your skin or the temperature of the air, again, without judgment. The goal is to cultivate a receptive, witnessing stance towards all that arises.
Consistency is more important than duration. Even short, regular sessions of 5-10 minutes can yield significant benefits. As you progress, you might find that you can sustain this open awareness for longer periods. It’s important to remember that there is no ‘perfect’ way to practice open monitoring. Some days your mind will be quieter, and other days it will be busier. The practice is in the gentle, persistent returning of your awareness to the present moment, observing with kindness and curiosity.
Benefits and Integration
Regular practice of open monitoring meditation can lead to reduced stress and anxiety, improved emotional regulation, and a greater sense of calm and clarity. It helps to de-identify with thoughts and emotions, allowing you to respond to situations more skillfully rather than react impulsively. This practice can also enhance creativity and problem-solving abilities by fostering a more open and flexible mind. Integrating open monitoring into your daily life doesn't require dedicated sitting times; you can practice choiceless awareness during everyday activities, noticing the world around you with a more present and engaged mind.
