Getting Started with Mindful Meditation: an Open Monitoring Technique

Getting Started with Mindful Meditation: an Open Monitoring Technique


Next time you need to brainstorm, try
meditation first. Stay tuned to learn what open monitoring meditation is and
how you can do it. I’m Shirley Archer. I’m the best-selling author of 15 books on on
fitness and wellness, an award-winning trainer, and a mindful health educator. I am passionate about empowering you to have the healthy energetic and happy
life that you deserve. Each week I provide new tips. Today i’m going to
talk about open monitoring meditation and how it can help you, not only to calm
and relax and focus your attention but also to boost your creativity. I’m going to
talk about what open monitoring meditation is, what types of open
monitoring meditation are out there, why you should do it, what the benefits of
doing it are, how to do it and we’re going to do a little sample together. In contrast to focused awareness meditation which is when you concentrate
on a single object of attention, open monitoring meditation means that you simply open up your awareness and observe what is happening in the mind. You observe the thoughts, the feelings, the sensations, the sounds—all of the
things that come into awareness. And, rather than engaging with anything
particular that’s in your field of thought, you simply observe. If you
catch yourself kind of going down that daydream or getting really involved with
a particular memory, you say, “oh okay” and then you step back and you then
watch that. Through this practice you learn to have more objectivity. You realize how temporary thoughts and feelings can really be. What are the
types of open monitoring meditation? It comes to us from the Buddhist
tradition and it’s known as the Vipassana meditation, which can be translated to
insight, and is the basis for the contemporary mindfulness meditation that
you hear so much about. All of those styles are open monitoring forms of
meditation. Why would you choose to do this? Well this style of meditation not
only improves concentration but it helps you to have more awareness and
objectivity with respect to your thoughts and your feelings which really
helps with what’s known as emotion regulation. You notice how in traffic
you get really upset when someone cuts in front of you and then you may get
angry and then your heart can go faster and you could continue to get more angry or
you can notice that this is happening to yourself realize it’s not a
life-and-death situation know that there’s nothing you can really
do about it and breathe deeply and bring yourself back to calm. So it helps you
get in touch with the reactivity of our mind and allows you to choose
whether or not you want to engage with whatever particular thought or feeling
you have in that circumstance. It’s helpful in the experience of pain and
pain management and it can help change habits or addictive behavior so if you
want to lose weight or stop smoking or drink less alcohol, open monitoring or
mindful meditation can help you because it gives you that extra objectivity
before you engage in habitual behavior to say, “Oh, I may choose not to do this,”
instead of mindlessly going down that path. So the benefits of practicing this
are it calms the mind, it improves attention, it boosts creativity, it
reduces cravings, it improves pain tolerance and it
actually has been shown to reduce the experience of pain. Because pain is not
only the physical sensation, it’s also the anxiety and fear. If you have more
awareness of those thoughts, you can reduce the fear, you can reduce the
anxiety. So how do we do it? Instead of focusing on something specific, when you
enter into that calm space and you’re beginning to meditate, you open your
awareness and you simply observe everything that’s occurring and every
time you find yourself becoming involved with a thought or a sensation instead of
reacting or acting on it, you catch yourself try not to judge
yourself or if you do judge notice that you’re judging try to let that go and
simply go back to being a silent witness and observe her so let’s do a brief
sample meditation make yourself comfortable,
lengthen the spine soften the shoulders inhale deeply and exhale completely you
can place the hands either with the palms up or on the junction of the hip
and thigh or you can place one hand on top of the other soften the shoulders
relax and release any tension you can choose to either close your eyes or
lower the gaze and soften the focus so that you’re not looking at anything in
particular just simply looking downward and in front of you draw your attention
to the breath make no effort to control the breath
simply observe the breath as it flows in and out observe the gentle expansion of
the body with the inhalation the softening and contraction with the
exhalation notice any sensations feeling at the
chair beneath you the air around you observing any sounds around you the
sounds of my voice the sounds of the room I’m just allowing all of it to be
in your awareness being with the breath rather than
thinking about inhaling or exhaling simply feeling the inhale experiencing
the exhale any other thoughts come up just notice and let them flow like the
breath cross the mind opening your awareness being in this moment your eyes are
closed gently open your eyes or lift the gaze gently will the shoulders you can
rotate the wrists open and close the hands drawing the energy up back into
the room bring your attention to how you feel so that’s an experience of open
monitoring meditation and I’d love for you to share in comments below what that
was like for you if you’ve been practicing mindfulness or any other
style and if you have any questions please feel free to ask I’m happy to
answer. Please subscribe to my channel, if you’re new to meditation.
If you’d like to sample other styles please tune in. I myself do a combination
of styles and and as do many people so you can find the exact style that makes
you feel happy, peaceful, grounded and centered. Until next time, be healthy and
happy. Peace

2 thoughts on “Getting Started with Mindful Meditation: an Open Monitoring Technique

  1. Please share what type of meditation you think is the best fit for you? I do a combination of mindfulness meditation (an open monitoring style) and mantra meditation (a focused attention technique). The best type of meditation for you is the one that feels right and you think that you can stick with it. And, your preferences may evolve over time.

  2. Appreciate Video clip! Excuse me for butting in, I would appreciate your opinion. Have you heard about – Marnaavid Unexplainable Intervention (do a google search)? It is a great exclusive product for learning how to hack your flow state without the hard work. Ive heard some pretty good things about it and my work colleague got astronomical results with it

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