In this guided meditation, I leads us through a reflective journey on the theme that’s been front and center in recent classes: awareness. Building on previous discussions about impermanence and the stories we tell ourselves, this practice is all about deepening your understanding of what you pay attention to—and how.
Here’s what you can expect in the episode:
A brief recap of recent teachings on impermanence
A step-by-step guided practice focused on recognizing awareness:
Centering first on the breath
Expanding attention throughout the body with a body scan
Observing thoughts as they arise
Tuning in to the subtle steady presence of awareness itself
Throughout, I encourage gentle labeling of experiences as “pleasant,” “unpleasant,” or “neutral”—a non-judgmental approach to whatever emerges.
“Awareness is what it sounds like—notice paying attention to what you’re paying attention to.” (Dominic at 01:28)
Key Takeaways
Labeling: Use neutral words to prevent getting caught in mental stories.
Curiosity, Kindness, Compassion: The three big pillars of this practice.
Breath, Body, Mind: Expand your focus, step by step.
Awareness of Awareness: There’s a steady, consistent backdrop to your experience, even as sensations and thoughts shift and change.
“While everything you’ve paid attention to has changed, there is still continuity present.” (Dominic at 27:40)
Practice Prompt
Next time you sit or pause, try this:
Notice your breath and label distractions with a gentle word.
Scan your body and simply be curious about sensations.
When thoughts arise, recognize and label them, then return attention gently.
Finally, see if you can sense the steady presence that’s aware of all these changes.
💬 Let’s Reflect Together
What role does labeling play in the meditation practice and how does it help maintain objectivity?
Why is it important to be aware of both your breath and your body during meditation?
What impact can slowing down the exhale have on the nervous system during meditation?
Use as journal prompts or share your reflections in the comments—I’d love to hear how impermance is alive in your practice.
