Be in the Now – Create Awareness
The more focused your mind becomes, the easier to become aware. What do I mean by aware? Fully present to what is.
The first step in meditation is creating focus or concentration. Focus is needed to create awareness. You have to be present to be aware, not distracted by thoughts or other distractions. An object is the point of focus in meditation. It can be any sense object you are aware of with one of your five senses. It may be a sound or a sensation. It may be something you gaze at.
Once your mind settles on your object, I have been using the sound or sensation of the breath. You start to notice the qualities of the object you are observing. If you are using the breath, you may begin to hear what the breath sounds like or feel the sensations created with each inhale or exhale.
Once your mind focuses on an object, you can work on creating awareness of that object. Awareness is more than just seeing the object. It is noticing the qualities of the object as they are. For example, what does the breath sound like? Does the sound come and go?
To practice, take a couple of minutes to sit or lie down, and start by bringing your full attention to your breath at one point in your body. It may be your chest or belly or the sensation of air at your mouth or nostrils. Work with this as your anchor, returning to it when you notice you are no longer focusing on it. Notice any qualities of your breath, don’t judge the experience as good or bad. Try not to put words or labels on the experience. Just notice. If you lose attention, guide your way back again.
Practice awareness with this short guided audio meditation using awareness of your physical body as an anchor.
Enjoy!
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