The Unfolding Moment: A Guided Meditation Script

Hello and welcome. Today, we'll explore open awareness, a practice of simply noticing everything that arises in our experience without judgment. (6s pause) Let's begin by finding a comfortable posture. (3s pause) Whether you're sitting or lying down, allow your body to feel supported and at ease. (6s pause) Gently close your eyes, or soften your gaze downwards. (6s pause) Take a moment to let go of any expectations or thoughts about what this experience 'should' be. (6s pause) There's nothing you need to do, nowhere you need to go, and nothing to achieve. (6s pause) Simply be here, in this present moment. (6s pause) Now, bring your attention to your breath. (3s pause) Feel the gentle rise and fall of your chest or abdomen. (6s pause) Notice the cool air as you inhale... (4s pause) And the warmth as you exhale. (4s pause) Just follow the natural rhythm of your breathing. (6s pause) If your mind starts to wander, that's perfectly normal. (5s pause) Simply acknowledge those thoughts without judgment, and gently guide your attention back to your breath. (9s pause) You're doing great. (3s pause) Now, I invite you to expand your awareness beyond your breath. (6s pause) Begin to notice the sounds around you. (5s pause) Without trying to identify them or create a story about them, simply observe. (8s pause) Perhaps there are sounds from outside... (4s pause) Or sounds within your space. (4s pause) Just let them be. (3s pause) Like waves in the ocean, they arise and pass. (6s pause) There's no need to cling to any sound, or push any away. (6s pause) Allow yourself to be a receptive container for whatever sounds are present. (9s pause) Continue to breathe gently. (3s pause) Now, let your awareness extend to any physical sensations in your body. (8s pause) You might notice the feeling of your clothes against your skin... (4s pause) The pressure of your body on the surface beneath you... (4s pause) Or perhaps a tingling, warmth, or coolness in certain areas. (9s pause) There's no need to change or fix anything. (5s pause) Just observe each sensation with a sense of gentle curiosity. (8s pause) If you encounter any discomfort, acknowledge it. (5s pause) Can you bring a soft, accepting attention to it? (6s pause) Remember, you're not trying to solve anything, just to notice. (6s pause) Let's gently expand this open awareness even further. (6s pause) Include any sights you might perceive, even with your eyes closed. (6s pause) Perhaps shifting colors or patterns behind your eyelids. (8s pause) Don't try to create them, just notice if they're there. (6s pause) Now, hold all of this within your awareness. (6s pause) Sounds... (3s pause) Sensations... (3s pause) And even the gentle flow of your breath. (6s pause) Everything is welcome here. (5s pause) You are simply the space in which all of these experiences are unfolding. (9s pause) Allow your awareness to be vast and open, like the sky. (8s pause) Clouds may pass, but the sky remains unchanged. (6s pause) Just rest in this spacious awareness for these last few moments. (9s pause) You're doing beautifully. (3s pause) As we bring this practice to a close, slowly begin to deepen your breath. (8s pause) Feel your body in your seat, or where it meets the ground. (6s pause) Wiggle your fingers and toes, bringing gentle movement back into your body. (8s pause) When you're ready, slowly open your eyes, bringing this sense of open awareness into the rest of your day. (9s pause) Thank you for joining me in this practice. (5s pause) I'm looking forward to seeing you again next time.