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Practice · Guided recording
Open awareness is mindfulness with nothing in particular to focus on: body sensations, sounds around you, thoughts, feelings. Whatever is most present, you watch. Follow a guided recording (in Cantonese) and watch the thoughts and feelings in your mind arrive and go.
Stuck at any step? Tap the top-right corner and ask ForestSage.Open awareness (also called open monitoring) is a common practice in mindfulness courses. Unlike mindful breathing, it gives you nothing in particular to focus on: body sensations, sounds around you, thoughts, feelings. Whatever is most present right now, you notice it arrive and notice it go.
It trains seeing: seeing what busyness usually covers, such as a tired body, a disappointment, or something you've been carrying. When you can't tell what's going on with you, seeing what's here first makes it easier to know how to look after yourself.
With nothing to focus on, your mind can feel more scattered, and feelings or memories you usually keep down can surface. That's common; if it gets too much, go back to your breath or feet, open your eyes and look around, or stop at any point.
This practice isn't therapy. If emotional distress has gone on for a while, working on it with a counsellor will take you further.
Open awareness (also called open monitoring) is a common practice in mindfulness courses, usually done after learning to notice breath, body, sounds and thoughts. Researchers study it separately from focused-attention meditation (e.g. Lutz and colleagues, 2008). This is a single practice, not therapy.
The recording is in Cantonese and led by TreeholeHK's mindfulness teacher: about 14 minutes of practice, about 17 minutes in all. The practice ends with bells; after that the teacher talks about it, which you can skip.
All nine guided recordings can also be streamed or downloaded free from Guided Mindfulness Recordings.
The before and after ratings, the choice afterwards and the final line are our additions, so you can compare and take something away; the recording keeps its original method.