Open Awareness
Notice the arising, changing, and passing of sensation, sound, and thought.
Abiding in Stillness
Occupy an inner space of quiet and calm immune to outer sources of noise and unrest.
Attuning to Non-Self
Welcome all aspects of experience as temporary, impersonal appearances.
Awareness of Awareness
Observe the formless, continuous, and clear nature of that which observes.
Spacious and Boundless
Accommodate even intense or difficult experiences with greater ease and less reactivity.
Natural Freedom
Dissolve feelings of aversion and contraction. Discover a sense of balance and peace.
Embodied Awareness
Embrace each aspect of your physical experience, however pleasant, intense, or faint.
Listening
Attune to a shifting soundscape, as its elements ebb and flow, arise and pass.
Exploring Reactivity
“Grasping, aversion, or contraction can be experienced impartially in awareness.”
Open Eyes
Softly receive patterns of light and color, becoming aware of the very act of seeing.
Noticing Impermanence
Recognize thoughts and emotions—and how they’ve already changed in this next moment.
Sensory Awareness
Notice perceptions of coolness and warmth, shape and space, motion and stillness.
Non-Doing
Drop all effort, rest your attention, and allow sensation simply to occur.
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Simply Aware
In Simply Aware, Mark Coleman points to how the very qualities many of us seek to cultivate in our daily lives—peace, clarity, freedom—are actually intrinsic to awareness itself.
“Stillness is the nature of your own mind, no matter what is happening,” he says. When we attend to the ever-present spaciousness we discover in formal practice, we can find “steady, equanimous balance in the midst of any and all experience.”
to listen to all 13 sessions in this series.
Artwork by Ceci Erlich