Open mindfulness

Open mindfulness, also known as open monitoring meditation, is a type of mindfulness practice where one observes their thoughts, emotions, and sensations without judgment or attachment. It involves paying attention to whatever arises in the present moment, without trying to change or control it.

During open mindfulness, you focus on the flow of your thoughts and feelings, without becoming attached to them. The goal is to simply observe what is happening in the present moment, rather than getting caught up in the content of your thoughts or emotions.

To practice open mindfulness, find a quiet place where you won't be disturbed. Sit comfortably and close your eyes. Begin by focusing on your breath, feeling the sensation of each inhale and exhale. As thoughts and feelings arise, observe them without judgment or attachment. You can label them if it helps, but the goal is to simply observe them as they come and go.

If you find yourself getting caught up in a thought or feeling, gently bring your attention back to your breath and continue to observe. Practice for as long as you like, but even a few minutes of open mindfulness can be beneficial for reducing stress and increasing self-awareness.

Related: learn more about more mindfulness exercises, or book a free 10-minute consultation.