Hello and welcome to another episode of Mindfulness Plus.

I'm your host Thomas Mekonki. Thanks so much for listening today.

Every few episodes I like to go deeper into a meditation, give you time to stretch it out,

sink in a little bit deeper. This is good for our practice to stretch out the

duration of time we train on occasion. Today I'd like to do some pointing out in open awareness.

This is a really interesting and important aspect of the mindfulness practice. And I won't say too much about it,

but I want to give you a taste of the difference between the content of experience and the

awareness that is experiencing experience. It'll get more clear as you come along for the ride.

So let's begin.

Thank you. clear as you come along for the ride. So let's begin. I'm H. H. H.

H.

Oh. This practice we're about to do is a great practice to do anytime, anywhere.

I'm going to introduce it with three basic steps.

Until you get familiar with the three steps, I recommend finding a place where you can sit still and really sink in. And once you've dialed the basic three-step rhythm of the practice, I'd invite you to walk around with it, live your daily life with it.

Do it on the fly.

Let's take a moment to settle in.

Whenever we practice, it's helpful to just take a moment

to acknowledge that we're shifting towards intentional practice.

Allow a moment of settling in. Find a posture that you can work in comfortably for the next little bit, 15 or so minutes.

Find your awareness on the inside of sensation, and through sensation, let the body organize into a posture that

allows you to be fully awake, fully present, but also at ease. You can feel the sensation of your feet on the ground, the support of your seat,

the straightness of the spine, the rhythm of the breath.

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