A development of the sitting meditation: from the focus on the breath — to an open field of perception that includes sounds, body sensations, thoughts, and emotions as passing events. Kabat-Zinn called this "choiceless awareness" — awareness without choosing an object, an equal interest in whatever appears.
Step-by-step guide
- Begin with the breath as an anchor — 5–10 min
- Gradually "open" the field: include sounds — just hearing, without naming or evaluating
- Add body sensations — wherever they are
- Include thoughts: watch them as clouds drifting by, without following them
- Stay in this wide field — "aware of awareness"; if the mind gets caught — return to the breath and open again
When to use
- Weeks 5–8 of MBSR after mastering basic sitting meditation
- Work with intrusive thoughts, rumination
- Deeper presence practice
Key phrases
You are the sky. Thoughts are the clouds. They come and go, the sky remains.
Follow-up questions
There is no need to choose anything. Just notice what appears in the field of awareness.
Alternative phrasings
Be aware of awareness itself — of that which notices.
Warnings
- ⚠️ Requires prior mastery of basic breath meditation
- ⚠️ In acute anxiety — do not recommend without preparation
Source: Kabat-Zinn, J. (2013). Full Catastrophe Living (revised), Part I
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.