Improving Nonjudgmental Awareness

If you have read the Healthymemory Blog post “Attentional Style” (and if you have not, you should read it before proceeding) you should remember that Dr. Davidson states that there are two types of attention: selective attention and nonjudgmental awareness.1 This blog post deals with nonjudgmental awareness.

Dr. Davidson recommends open-monitoring meditation, in which your attention is not focused on any particular object. Instead you cultivate an awareness of awareness itself. Before beginning this type of meditation, Dr. Davidson recommends beginning with focused-attention meditation such as breath meditation to to give you a level of basic attentional stability. This should make open-monitoring meditation.

He provides the following basics of open-minded meditation:

“1. Sit in a quiet room with a comfortable chair, with your back straight but the rest of your body relaxed. Keep your eyes open or closed whichever is more comfortable. If your eyes are open, gaze downward and keep your eyes somewhat unfocused.

      1. Maintain a clear awareness and openness to your surroundings. Keep your mind calm and relaxed, not focused on anything specific, yet totally present, clear, vivid and transparent.

      2. Lightly attend to whatever object rises to the top of your consciousness, but do not latch on to it. You want to observe the thinking process itself, perhaps saying to yourself, Oh, I notice that the first thing I think about as I sit down to meditate is…

      3. Give your full attention to the most current salient object of consciousness, focusing on it to the exclusion of anything else, but without thinking about it. That is, you are simply aware of it, observing it as disinterestedly as possible, but do not explore it intellectually.

      4. Generate a state of total openness, in which the mind is as vast as the sky, able to welcome and absorb any stray thought, feeling, or sensation like a new star that begins shining. When thoughts arise, simply let them pass through your mind without leaving any trace of it. When you perceive noises, images, tastes, or other sensations, let them be as they are without engaging with them or rejecting them. Tell yourself that they can’t affect the serene equanimity of your mind.

      5. If you notice your mind moving toward thought or feeling, let it do so, letting the newcomer slip into consciousness. Unlike in attention-strengthening forms of meditation, you do not try to shoo away the “intruding” thought, but allow your mind to turn to it. The key difference between breath-focused attention discussed previously is that in open-monitoring meditation there is no single focus to which the attention is redirected if it wanders. Rather, you simply become aware of whatever is in the center of attention at the moment.

      6. Turn to this new object of attention as you did the first.

      7. Do this for five to ten minutes.2

Dr. Davidson lists the following meditation centers that offer courses, books, and CDs on open-monitoring meditation: Insight meditation Society in Barre, MA; Spirit Rock Meditation Center in Woodcare, CA; and Tergar Meditation Group in Minneapolis, MN.

Dr. Davidson did a study in 2009 in which it was found that practitioner of open-monitoring meditation showed phase locking in their EEGs. That is, their brain waves were modulated to make them more receptive to outside stimuli. It is somewhat ironic to note that this phase locking is also an indication of selective attention as we noted in the “Attentional Style” Healthymemory Blog Post. But as it was noted in that blog post, these two types of attention complement each other.

You can also alter your environment to expand your attentional awareness. Put books and magazines around to tempt yourself to read something new. Keep your room or office open to the outside world. Place photos of loved ones on your desk so you can glance at them as you work. Set the alarm on your cell phone or computer to chirp every twenty to thirty minutes to cue you to think of something else.

1Davidson, R.J., & Begley, S. (2012). The Emotional Life of Your Brain. New York: Hudson Street Press.

2Davidson, R.J., & Begley, S. (2012). The Emotional Life of Your Brain. New York: Hudson Street Press. pp. 240-241.

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3 Responses to “Improving Nonjudgmental Awareness”

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