Open Awareness Meditation
Unlock Cognitive Flexibility & Creative Insight
Page Last Updated: November 24th 2025
Page Author: Simon Jones DipBSoM, Meditation Teacher
Beyond Focused Attention: The Power of Open Monitoring
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If Focused Attention is the spotlight, Open Awareness (OA) is the floodlight.
Also known in scientific literature as Open Monitoring Meditation (OM), this practice represents the next evolution in cognitive training. Unlike focused attention, which narrows your concentration to a single point (like the breath), Open Awareness broadens it.
It is a practice of non-selective, non-judgmental observation. You simply bear witness to thoughts, emotions, and sensations as they arise and dissolve, without grasping onto them or pushing them away.
Think of your mind as a panoramic sky and your thoughts as clouds passing by. You observe the weather without getting lost in the storm. This technique offers unique neurocognitive benefits, making it the essential practice for leaders who need to enhance creativity and adapt to a complex, fast-paced world.
An Important Note on Your Wellbeing
Meditation can be a powerful tool for building resilience and managing stress, and it is a complementary therapy. It is not a substitute for professional medical advice. If you are experiencing symptoms of anxiety, depression, or any other health concern, you should always consult your doctor or a qualified healthcare provider. See our full Medical Disclaimer for more information.
The Evidence-Based Benefits of Open Awareness
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For ambitious professionals, Open Awareness isn't just about finding calm; it is a strategic tool for cognitive agility.
1. Elevated Creativity & Innovation (Divergent Thinking)
This is the superpower of Open Monitoring. By reducing "top-down" cognitive control, this practice frees your brain to form novel connections.
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The Evidence:
A landmark study found that Open Monitoring meditation specifically enhances divergent thinking, the ability to generate multiple, unique solutions to a problem (Colzato, L. S., et al., 2012). While Focused Attention helps you execute an idea, Open Awareness helps you generate it.
2. Superior Emotional Regulation
This practice helps you detach from rumination, the habit of dwelling on negative thoughts.
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The Evidence:
Open Awareness trains "metacognitive awareness", the ability to observe your mind's content without getting caught in the story. This non-reactive stance fosters emotional resilience, allowing you to respond to stress with balance rather than impulse.
3. Enhanced Cognitive Flexibility
In a volatile business environment, rigidity is a liability. Open Awareness trains the brain to switch gears rapidly.
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The Evidence:
Research indicates that OM practitioners are better at handling unexpected stimuli and switching between tasks (Lippelt, D. P., et al., 2014). It reduces "cognitive rigidity," allowing you to let go of outdated strategies and pivot quickly.
How to Practice Open Awareness: A Step-by-Step Guide
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We recommend establishing a foundation in Focused Attention first to stabilise the mind. Once stable, you can open the aperture of your awareness.
1. Stabilise Your Attention
Begin with 2-3 minutes of focusing on the breath. This anchors the mind and prevents immediate drifting.
2. Drop the Anchor
Gently release your focus on the breath. Do not look for anything, but simply soften your gaze (internal or external) and wait.
3. Observe the Flow Allow whatever arises to be there.
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If you hear a sound, notice "hearing."
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If you feel a sensation, notice "tingling" or "warmth."
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If you have a thought, notice "thinking."
4. Non-Grasping
The rule is: Don't follow the thought. If you think "I need to email the client," do not start drafting the email. Just label it "planning" and let it pass. You are the riverbank, observing the river.
5. Return (If Needed)
If you get swept away by a thought and lose the "observer" perspective, briefly return to the breath to re-stabilise, then open up again.
Techniques to Develop Open Awareness
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While many practices fall under this umbrella, they all share the core principle of non-judgmental monitoring.
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Open Monitoring (OM):
The clinical standard. Cultivating a wide, receptive attention that detects emotional and cognitive patterns as they arise.
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Choiceless Awareness:
A traditional term for simply observing whatever is most predominant in the present moment without preference.
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Mindfulness:
Often defined as "paying attention on purpose, in the present moment, and non-judgementally." It is the application of Open Awareness to daily life.
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Zen (Shikantaza):
"Just Sitting." A disciplined practice of objectless meditation where one sits with intense presence, observing existence without adding narrative.
Open Awareness Frequently Asked Questions
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Q: Is Open Awareness better than Focused Attention?
A: They are different tools for different jobs. Use Focused Attention when you need to execute a task, filter distractions, or calm a panic attack. Use Open Awareness when you need to brainstorm, solve a complex problem, or understand your emotional patterns.
Q: I find it harder than focusing on the breath. Is that normal?
A: Yes. Without an anchor, the mind can feel unmoored. This is why we teach Focused Attention first. Think of FA as learning to stand, and OA as learning to walk.
Q: Can I do this with my eyes open?
A: Absolutely. In fact, keeping a soft, panoramic gaze (taking in your peripheral vision) can help induce the Open Awareness state and prevent you from drifting into sleep or daydreaming.
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About the Author
Simon Jones DipBSoM, Meditation Teacher
I'm Si, the Founder and Managing Director of klarosity and an externally accredited Meditation Teacher through the British School of Meditation. I teach meditation to Executives, Leaders, Founders & ambitious Professionals from all walks of life. I've been practicing meditation for over 15 years and experienced first hand the resilience, focus and clarity that a consistent meditation practice can bring you.
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