How Open Awareness Meditation Can Support Your Creativity
During the mindfulness group I facilitated this morning, we practiced a type of mindfulness meditation called open awareness. Open awareness, also referred to as open monitoring or effortless awareness, involves observing one's thoughts, emotions, and sensations without any specific focus or judgment. So often we are engaged with trying to focus our attention, to "do" something with it, to be productive. We don't notice our deeply-ingrained internalized societal pressure to always be "doing." I thought it would be refreshing to try something today that allowed us to expand our awareness, and to rest in it, rather than trying to control it or wrest value from it.
After the open awareness practice, participants shared what they noticed during the meditation:
the tendency of the mind to judge and categorize
noticing the sounds of birds and experiencing joy at noticing the sunlight and "freshness" after the rain
feeling awe at the many things our mind and body are doing in each moment
Doesn't all of this sound appealing? I understand though, that many of you might want more of a rationale for the "productive" value of this kind of practice.
Open Awareness Can Support Creativity
It may seem counterintuitive, but this practice can also have a significant impact on creative thinking and brainstorming. Studies have shown that open monitoring can lead to an increase in activity in brain regions associated with divergent thinking and idea generation. These are crucial for a successful brainstorming session, as they allow for a more flexible and open-minded approach to problem solving.
In a brainstorming session, it is important to generate as many ideas as possible, even if they seem unconventional or unrealistic. Open monitoring helps foster this kind of thinking by promoting non-reactivity and non-judgmental awareness. This can lead to a more relaxed and focused state of mind, which is essential for generating new and innovative ideas.
Additionally, mindfulness meditation in general supports emotional regulation and interoception. In short, it helps reduce stress and anxiety, which can be detrimental to the creative process. When we are feeling overwhelmed, our thinking becomes less fluid and our ability to generate ideas is hampered. Open monitoring can help support flexible and unstricted thinking, create an ideal environment for brainstorming and creative work.
Creativity is an aspect of so many different kinds of work. Let's use all the tools available to us to support our work and well-being.
Open Awareness Meditation: A Step-by-Step Guide
-Find a quiet and comfortable space to sit or lie down.
-Close your eyes and take a few deep breaths. Settle in to the body.
-Settle in with the natural rhythm of your breathing.
-Start to bring your awareness to the present moment.
-Allow your mind to simply notice and accept whatever comes up, without trying to change it or suppress it.
-If you notice sounds in your environment, gently say to yourself "hearing." If you notice thoughts coming into focus, gently say to yourself "thinking," and let the thought pass. If you notice physical sensation in the body, gently say to yourself "feeling."
-If you notice yourself trying too hard, or judging, or your mind wandering, gently bring your attention back to your breath and the present moment. If it is helpful, you can gently say to yourself "present" or "here" or "aware."
-Practice this non-judgmental awareness for 10-15 minutes, allowing yourself to simply observe and be present in the moment.
-When you are ready, slowly open your eyes and take a few deep breaths, bringing your focus back to the present moment.
Benefits come with ongoing practice - experiment with weaving this in to your week!
Thanks for taking the time to read. If you are interested in checking out mindfulness and curious about our community, join me on Wednesday mornings for Deep Breath All-Stars, a free 45-minute weekly mindfulness gathering I lead as a community offering. No experience required. All are welcome!