Open Monitoring Meditation: Cultivate Awareness through Open Monitoring Meditation

Aura Health Team
Written by
Aura Health Team
Aura Health is a community of hundreds of top coaches, therapists, and storytellers worldwide. We are here to provide the world’s most extensive, personalized collection of mental wellness content & services.
Aura Health Team
Written by
Aura Health Team
Aura Health is a community of hundreds of top coaches, therapists, and storytellers worldwide. We are here to provide the world’s most extensive, personalized collection of mental wellness content & services.
Open Monitoring Meditation: Cultivate Awareness through Open Monitoring MeditationOpen Monitoring Meditation: Cultivate Awareness through Open Monitoring Meditation

Open Monitoring Meditation is a practice that aims to cultivate awareness and mindfulness by observing our thoughts, sensations, and emotions without judgment. Unlike focused meditation, which involves concentrating on a specific object or mantra, open monitoring meditation allows us to simply observe whatever arises in our awareness. By developing this non-reactive and non-judgmental stance, we can gain valuable insights into our minds and enhance our overall well-being.

Understanding Open Monitoring Meditation

The Philosophy Behind Open Monitoring Meditation

Open Monitoring Meditation is rooted in the teachings of mindfulness and non-attachment. It draws inspiration from ancient Eastern philosophies, particularly Buddhism, where the practice of "vipassana" or insight meditation has been integral to spiritual growth for thousands of years. The philosophy emphasizes the impermanent and ever-changing nature of our experiences, encouraging us to cultivate a detached and compassionate perspective towards our thoughts and emotions.

When practicing open monitoring meditation, individuals are encouraged to observe their thoughts and emotions without judgment or attachment. This approach allows for a deeper understanding of the transient nature of our mental states and helps to cultivate a sense of equanimity. By developing a non-reactive stance towards our thoughts and emotions, we can gain insight into the impermanence of all things and reduce our suffering.

Furthermore, open monitoring meditation encourages practitioners to develop a sense of compassion towards themselves and others. By recognizing the interconnectedness of all beings and the shared human experience, individuals can cultivate empathy and kindness. This compassionate perspective not only benefits the practitioner but also extends to their interactions with the world, promoting harmony and understanding.

The Science of Open Monitoring Meditation

Aside from its philosophical roots, open monitoring meditation is also backed by scientific research. Numerous studies have shown that regular practice can bring about positive changes in the brain and body. For example, research has demonstrated that open monitoring meditation can strengthen the prefrontal cortex, which is responsible for attention and self-control. This strengthening of the prefrontal cortex can lead to improved cognitive abilities, such as enhanced focus and decision-making skills.

In addition to the prefrontal cortex, open monitoring meditation has been found to have a positive impact on other areas of the brain. Studies have shown that it can increase the size of the hippocampus, a region associated with memory and learning. This suggests that regular practice may improve cognitive function and potentially reduce the risk of age-related cognitive decline.

Furthermore, open monitoring meditation has been found to have significant effects on emotional well-being. Research has shown that it can reduce activity in the amygdala, the brain's fear and stress center. By calming this region, open monitoring meditation can lead to decreased anxiety and improved emotional regulation. This can be particularly beneficial for individuals dealing with stress-related disorders, such as anxiety and depression.

Moreover, open monitoring meditation has been linked to changes in the body's stress response. Studies have found that regular practice can decrease levels of the stress hormone cortisol, leading to a reduced physiological response to stress. This can have a wide range of health benefits, including improved immune function, better sleep, and a lower risk of chronic diseases.

In conclusion, open monitoring meditation combines ancient wisdom with modern science. Its philosophical roots in mindfulness and non-attachment provide a framework for cultivating a compassionate and detached perspective towards our thoughts and emotions. Meanwhile, scientific research supports the positive effects of regular practice on the brain and body, highlighting its potential to enhance cognitive abilities, improve emotional well-being, and promote overall health. By understanding the philosophy and science behind open monitoring meditation, individuals can embark on a transformative journey of self-discovery and personal growth.

The Benefits of Open Monitoring Meditation

Enhancing Mindfulness and Awareness

Open monitoring meditation is an effective way to enhance mindfulness, which is the practice of bringing our attention fully to the present moment. By observing our thoughts and emotions without judgment, we become more aware of the patterns and tendencies of our minds. This awareness allows us to respond to situations in a more conscious and intentional way, rather than reacting automatically out of habit.

Reducing Stress and Anxiety

Stress and anxiety are common issues in our fast-paced modern world. Open monitoring meditation provides a valuable tool for managing these conditions. By observing our thoughts and emotions with detachment, we can create distance from stressful or anxious thoughts, allowing them to arise and pass away without getting caught up in them. This can lead to a greater sense of calm and equanimity in our daily lives.

The Process of Open Monitoring Meditation

Preparing for Meditation

Before diving into open monitoring meditation, it's important to set up an environment that supports your practice. Find a quiet and comfortable space where you won't be disturbed. Settle into a seated position with your spine straight and relax your body. You can choose to close your eyes or leave them slightly open, depending on what feels most comfortable for you.

The Stages of Open Monitoring Meditation

Open monitoring meditation typically involves several stages, each building upon the previous one. In the initial stage, you bring your attention to the sensations of your breath, using it as an anchor to keep your focus grounded in the present moment. As thoughts or sensations arise, you simply observe them without judgment and gently bring your attention back to the breath. Over time, you can expand your awareness to include all bodily sensations, thoughts, and emotions that arise, observing them without getting caught up in their content.

Common Challenges and Solutions in Open Monitoring Meditation

Dealing with Distractions

Distractions are an inevitable part of meditation practice. Thoughts may pop up, noises may arise, and bodily sensations may demand attention. It's important not to get frustrated or discouraged by these distractions. Instead, simply acknowledge them and then gently redirect your attention back to the present moment. With time and practice, you'll find that your ability to remain focused improves.

Overcoming Meditation Difficulties

On the other hand, it's not uncommon to encounter difficulties in your open monitoring meditation practice. Sometimes, you may experience restlessness or boredom, and other times, your mind may wander incessantly. When faced with these challenges, it can be helpful to remind yourself that meditation is a process, and it's natural to have ups and downs. This may be because meditation offers us an opportunity to explore and work through the various facets of our minds, including our restlessness and wandering thoughts.

Incorporating Open Monitoring Meditation into Your Daily Routine

Finding the Right Time and Place

Integrating open monitoring meditation into your daily routine can be a powerful way to enhance your overall well-being. It's important to find a time and place that works best for you. Some people prefer to meditate in the early morning, while others find it helpful to practice before bed. Experiment with different times and locations to discover what suits you best and ensure that it becomes a regular habit.

Making Meditation a Habit

Despite that it can be challenging to establish a consistent meditation practice, making it a habit is key to reaping its benefits. Set realistic goals and commit to practicing for a certain duration each day. Start with just a few minutes and gradually increase the length of your sessions over time. You may also find it helpful to use guided meditation apps like Aura Health App, which provides a variety of meditation practices to support your journey.


In conclusion, open monitoring meditation is a powerful tool for cultivating awareness and mindfulness in our lives. By observing our thoughts and emotions without judgment, we can gain valuable insights into the workings of our minds and improve our overall well-being. Whether you're seeking to enhance your mindfulness, reduce stress and anxiety, or simply deepen your understanding of yourself, open monitoring meditation can offer a transformative journey of self-discovery. So why not start your practice today and experience the benefits for yourself? Try out the guided meditation sessions available on Aura Health App and embark on your journey towards a more present and fulfilling life.

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December 6, 2023
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