# Quick Open Awareness Meditation — Complete Beginner's Guide

> Source: https://positivity.org/meditation/quick-open-awareness-meditation-guide

![](https://positivity.org/media/2026/08/1775809386797-meditation-5355769-1280-bb5bf467.webp)

## Quick Open Awareness Meditation

Designed for busy schedules, this advanced-level open awareness meditation takes just 15 minutes. Follow the guided steps to cultivate focus, relaxation, and a deeper connection with yourself.

**Duration:** 15 minutes | **Level:** Advanced

## Benefits

- Builds equanimity and non-judgmental awareness

- Enhances cognitive flexibility and creative thinking

- Cultivates acceptance of present-moment experience

- Strengthens the capacity for choiceless awareness

- Develops metacognition and witness consciousness

## Preparation

Prepare your space by removing clutter and distractions. You may light a candle or use essential oils if that enhances your focus. Wear loose, comfortable clothing.

## Step-by-Step Guide

- Settle Into PresenceSit comfortably and close your eyes. Take a few deep breaths to arrive in the present moment. Let your body settle and your mind begin to quiet.

- Release FocusUnlike focused meditation, here you release any specific object of attention. Simply sit and be aware of whatever arises in your field of experience.

- Notice Without GraspingThoughts, sensations, sounds, and emotions will arise. Notice each one as it appears. Do not follow it, push it away, or hold onto it. Simply witness.

- Label GentlyIf it helps, softly label what arises: thinking, feeling, hearing, sensing. This light labeling creates space between you and your experience.

- Rest as AwarenessBegin to identify less with the contents of awareness and more with awareness itself. You are the sky, and thoughts are the passing weather.

- Include EverythingExpand your awareness to include everything at once: your body, the room, sounds, thoughts, emotions, the space between objects. Hold it all with equanimity.

- Close with IntegrationTake three conscious breaths. Appreciate your capacity for open, non-judgmental awareness. Carry this quality of spacious presence into your next activity.

## Tips for Practice

- Do not judge your experience. Restless meditation is still meditation.

- After practice, take a moment to notice how you feel before jumping into activity.

- Keep a brief journal of your meditation experiences to track patterns and progress.

- Try different styles to find what resonates with you; there is no one right way.

- Remember that the goal is not to stop thinking but to change your relationship with thoughts.

## What Research Says

Studies using fMRI show that open monitoring meditation strengthens the anterior cingulate cortex and insula, improving metacognition and emotional awareness.