Overview: The Spectrum of Awareness
Listen to Diana explain how different approaches to mindfulness fit together.
Focused Awareness
Explore how to keep your attention on a single point of focus or "anchor."
The Anchor
Discover what happens to distractions as you concentrate and unify your mind.
Investigative Awareness
Go beyond your breath and notice the weather of emotions, sounds, and memories.
Working with Emotions
Examine the impermanence of difficult emotions through investigative awareness.
Choiceless Awareness
Discover what arises in your body and mind when you let awareness expand.
Letting Go of the Anchor
Practice letting go of your anchor as objects shift and change within you.
Natural Awareness
Explore free-flowing mindfulness that's awake, open, spacious, and fully here.
That Which Contains Everything
Feel the first experience of natural awareness where everything is contained.
That Which Knows
Feel the second experience of natural awareness to see who or what is noticing.
That Which Is
Feel the third experience of natural awareness that is always already present.
Full Spectrum Meditation
Practice the full spectrum of awareness practices in this final meditation.
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The Spectrum of Awareness
In this series, Diana Winston introduces a new model for exploring different forms of object-based and object-less awareness. These sessions explore the full spectrum of awareness practices, which include four areas: focused awareness, investigative awareness, choiceless awareness, and natural awareness.
Throughout this series, Diana explores why each type of awareness can be useful at different times and, with this understanding, how you may cultivate fluidity and flexibility throughout your mindfulness practice.
to listen to all 12 sessions in this series.
Artwork by Jeffrey Thelin