What is Awareness Meditation?

I am having trouble with Awareness Meditation. I struggle if I don’t have something to focus on. What guidance can you provide me?

Awareness meditation, or Vipassana as it’s traditionally known, is the art of cultivating moment-to-moment awareness without clinging to any particular focus. It can be likened to the vastness of the open sky, unobstructed by clouds, yet witnessing everything that passes.

Let me share a tale to illuminate the nature of awareness:

There once was a king who wanted to understand the essence of life. He called upon a wise sage and asked, “What is the essence of life?” The sage replied, “It is like the river that flows freely, never clinging to the rocks or the banks, yet nourishing all it touches.” The king pondered on this, realizing that life flows and changes every moment, and to grasp it is to miss its essence.

In the same vein, awareness meditation is like being that river. Instead of attaching to specific thoughts, emotions, or sensations, you flow with the rhythm of existence, observing without attachment.

Here are a few guiding steps to assist you in this practice:

1. Establish a Base of Focus: While awareness meditation is about broad, non-focused attention, it can help to have a gentle anchor to return to when the mind gets too scattered. This can be your breath, the sensation of sitting, or even ambient sounds. Whenever you notice your mind wandering, gently return to this anchor.
2. Observe without Judgment: Like the open sky, let thoughts, emotions, and sensations arise and pass without labeling them as ‘good’ or ‘bad’. Simply note them. For instance, if you feel a sensation of itching, mentally note ‘itching’ and let it pass.
3. Expand your Awareness: Start with your anchor, and then gradually expand your awareness to your body, thoughts, emotions, and finally to sounds and sensations around you. Imagine your awareness as an expanding sphere, taking in more and more.
4. Practice Loving-kindness: Whenever you feel frustrated or judgmental towards yourself, gently remind yourself that this is a journey. Send love and kindness to yourself, understanding that every moment of awareness is a step closer to enlightenment.
5. Seek Regularity: Just as a river flows continuously, so should your practice. Make it a daily habit, even if it’s just for a few minutes.
6. Engage with Sangha: The Sangha, or the community, can provide valuable insights and support. Engage with others, share your experiences, and learn from theirs.

Remember, dear seeker, that awareness meditation is a journey, not a destination. Every moment of clarity, every moment of pure awareness, is a step closer to your true self, the Buddha within. Celebrate these moments, and be gentle with yourself during the challenges. The path of enlightenment is paved with both sunlight and shadows. Embrace them all. 🌞🌑