Trigger Tamer Toolkit - Mindfulness 06 - Opening awareness to what's rising Artwork

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Invisible Injuries - Podcast

Trigger Tamer Toolkit - Mindfulness 06 - Opening awareness to what's rising

May 14, 2024 • Andy Fermo • Season 5

Trigger Tamer Toolkit - Mindfulness 06
Presence, Acceptance & Joy - Opening awareness to what's rising

"Opening awareness to what's rising" guides the listener through an open awareness practice, focusing on letting go of distractions and being present in the moment.

It encourages labelling thoughts and feelings and concludes with a suggestion to integrate open awareness into daily activities like going for a walk and reflecting on the experience.

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Andy Fermo: 0:00

Opening your awareness to whatever is arising. Let's begin by taking a moment to allow your body to settle. Find a comfortable position that allows your spine to be long, but with a natural curve in the lower back. You can close your eyes or keep them open. With a soft gaze downward and a few feet in front of you. Let the belly and shoulders relax. Today, I'll guide you through an open awareness practice. Before we start, take a full breath in and a long breath out. We'll work on opening our awareness to whatever arises. Thoughts, sensations, feelings and sounds will come and go. Cultivate open awareness by practicing meeting whatever comes. Trying not to focus on more than one place or weight on any one thing. As you breathe in, and slowly breathe out. If you feel yourself following a stinky thought or feeling, labelling it can be helpful. Labels can include simple words like thinking, work, or excitement. Whenever you realise you've gotten caught up in thinking, just come back to the rest in the simple clear awareness of what's here now. Let's finish this open awareness practice by taking a deep breath. Two big long sighs and letting go. With me. Ahhhh. Let go. Ahhhh. Let go. This completes the session. As a bonus, let's do some integrated practice. So, you can take a few minutes today to go for a walk with open awareness. While staying connected with your breath, see how many colours, shapes, sounds, smells and sensations that you notice. If you can't be outside, try walking around your home or office with an emphasis on seeing things in a new way. Some of the reflection questions to ask yourself. Was there anything that surprised you on your walk? What impact might taking an open awareness take approach might have on your work? I am breathing in. I am breathing out. This concludes the reflection.