three dimensions of awareness: effortless vs effortful, narrow vs spacious, object-based or object-less.
I really resonate re: judging inner critic going on sabbatical:
When I began to practice tuning in to natural awareness, I realized there was nothing really to get and that inherently my mind was already aware. The judging inner critic soon went on sabbatical (and now visits only from time to time). (21)
spectrum of awareness practices: focused awareness → flexible awareness → natural awareness (aware of awareness itself).
in academic research, focused attention meditation (FAM) and open-monitoring meditation (OMM) stimulate different brain areas:
falling into and out of practice: honeymoon phase initially, then it gets mundane. then you go on a retreat and feel reconnected for months. then you get sick or lose a job and you feel disconnected again for a while. then you recommit and read and study and practice more deeply again, and you get closer to it.
living from natural awareness:
I have no doubt in my mind's capacity to find freedom, even if it takes a little time. And more deeply, I feel like I live with an underlying sense of abiding well-being and trust in my own goodness, which is present even when I blow it, or get anxious, or lose it. (49)
before each sit, reflect on an intention. state a motivation, e.g. "May I see clearly".
ways to shift into natural awareness: (i) relaxing effort, (ii) broadening attention, (iii) dropping objects.
(i) relaxing effort: try classical mindfulness for ten minutes, and then drop all effort.
(ii) broadening attention: eyes closed; spend a few minutes at each of the following steps. first, focus on a specific part of your body like the nose. second, pay attention to sounds—starting with the closest/loudest, and moving outwards. third, pay attention to the whole body. finally, open your eyes and take in the entire visual field.
(iii) three ways to experience objectless awareness: experiencing awareness as that in which everything is contained; as that which knows; or as that which just is.
marinate and refresh. if you've been lost in thought, just consider the word "refresh".
awareness is a place of safety. allow negative experiences or emotions to bubble up; awareness can simply receive them. this is analogous to sharing emotions with a loved one; there is no need for them to fix it or tell you to not feel it – they just receive it.
the RAIN approach for emotions (coined by Michele McDonald): recognize, allow, investigate, non-identification.
analogy to dissolving salt in water: if the mind is contracted, a powerful emotion can permeate awareness strongly; if awareness is expansive and open, the emotion dissolves and only leaves a negligible trace in the vast water.
you don't need concentration for natural awareness, but concentration helps to stabilize it.
in natural awareness, the object of awareness is awareness itself. however because this is fairly intangible, it may feel like the practice has no "ground" like the breath. you can always recenter back to the breath.
our minds have evolved to constantly be on alert for threats; not to be accepting and aware of the present moment.