Back to Blog

 

MICROMEDITATIONS – ‘BEING AWARE’

 

Take time to:

 

Be aware of your eyes

Be aware of your nose, mouth and jaw

Be aware of your face as a whole

 

Be aware of your face and eyes

Be aware of the top, back and sides of your head

Be aware of your head as a whole

 

Be aware of your head as a whole

Be aware of breathing through your nose

Be aware of the inner space of your head

 

Be aware of the surface of your chest

Be aware of your chest expanding and contracting as you breathe

Be aware of the inner space of your chest.

 

Be aware of your head, chest and upper body as a whole

Be aware of your feet, legs and whole lower body below the waist

Be aware of your abdomen and breathe with it.

 

Be aware of the surface of your lower abdomen

Be aware of your abdomen expanding and contracting like a balloon as you breathe.

Be aware of the inner space of your abdomen

 

Be aware of any part of your body.

Be aware of another part of your body at the same time

Be aware of your body as a whole

 

Be aware of a single sensory quality of an object such as its shape, colour or texture

Be aware of another sensory quality of that same object

Be aware of the object as a whole.

 

Be aware of an object you can see

Be aware of another object you can see without shifting your gaze

Be aware of the common space in which both objects stand

 

Be aware of an object you see

Be aware of the eyes through which you see the object

Be aware at the same time of the object you see and the eyes through which you see it

 

 

 

Be aware of the space around your body

Be aware of the sensed inner space of your body

Be aware of both outer and inner spaces

 

Be aware an object you see

Be aware of the object and of the eyes through which you see it

Be aware of the object seen, the seeing of it, and the eyes through which you see it

 

Be aware of the surface of a wall

Be aware of your chest surface

Be aware of both at the same time

 

Be aware of the surface of a wall

Be aware of the surface of your chest

Be aware of the space between those surfaces

 

Be aware of an object

Be aware of the space around that object

Be aware of the space around your body

 

Be aware of an object

Be aware of your body

Be aware of the space between your body and the object

 

Be aware of the space surrounding an object

Be aware of the space surrounding your body

Be aware of the space around your body and the object as one space

 

Be aware of something you sense in the space around your body such as an object

Be aware of something you sense in the inner space of your body such as a feeling

Be aware of the outer and inner spaces as one space

 

Be aware of everything there is to be aware of around you, without focussing on any one thing.

Be aware of everything there is to be aware of within you, without focussing on any one thing.

Be aware of every thought or feeling you have about the things you are aware of, without focussing on those thoughts or feelings.

 

Be aware of anything more there is to be aware of outside you

Be aware of anything more there is to be aware inside you

Be aware of any further thoughts you have about the things you are aware of, without focussing on the things you are thinking about

 

 

Be aware of the felt boundary between your insideness and outsideness, the sensed spaces within and around you.

Be aware of how open or closed, porous or impermeable that boundary feels.

Be aware of whether your overall sense of self comes more from the spaces within or around your body.

 

Be aware of any thought you have about some thing you sense within or around you.

Be aware of the thought as a thought, without focussing on the thing you are thinking about.

Be aware of the thing and of the thought as two quite distinct and separate things

 

 

 

MICROMEDITATIONS – ‘BEING AWARENESS’

 

Take time to:

 

Be aware of any object or sensory quality

Be aware of any part of your body

Be the awareness of both

 

Be aware of an object as a whole

Be aware of your body as a whole

Be the awareness of your body and the object

 

Be aware of an object you see

Be aware of the eyes through which you see it

Be the awareness of seeing the object through your eyes

 

Be aware of the space around an object

Be aware of the space around your body

Be the awareness of the common space around your body and the object.

 

Be aware of the space around both your body and an object

Be the awareness of that space

Be the awareness that is that space, sensing it as a space of awareness.

 

Be aware of the space around you

Be aware of anything you sense in that space

Be the awareness that is that space, sensing it as a space of awareness.

 

Be aware of the sensed inner space of your body – of head, chest or abdomen

Be aware of anything you sense in that space – whether thought, feeling or impulse

Be the awareness that is that space, sensing it as a space of awareness.

 

 

Be aware of the sensed spaces around and inside your body

Be aware of those spaces as part of one singular space

Be the awareness that is that singular space

 

Be aware of anything you sense in the space around you

Be aware of anything you sense in the space within you

Be the awareness that is the space in which you sense things within and around you

 

Be aware of any thoughts that arise about something within or around you.

Be the awareness of those thoughts, without focussing on the thing you are thinking about.

Be the awareness of the thing, without focussing on the thoughts that arise about it.

 

Be aware of the space in which you sense some thing within or around you

Be aware of the space in which thoughts arise about that thing

Be the awareness that is that space – the awareness within which you sense things and within which thoughts arise about them.

 

Back to Blog

Back to Top