Category: Open Awareness

“Ahhhhh Meditation” with Lama Surya Das

Hi again, and welcome. This is Dzogchen meditation moment.

This is Lama Surya Das — the “American Lama” of my Dzogchen Center.

“Dzogchen” — the natural great perfection.

The innate wholeness and completeness in everyone and everything.

How sweet it is.

What a joyous awakening in the joy of  meditation.

Now we’re going to do the “Ahhhhh” meditation of “Skygazing” of Dzogchen tradition.

Of “Sky-Space Union Yoga” — merging with the infinite, outer, inner, and in-between — beyond any distinctions.

And we’re going to do it very simply — so take a deep breath — and  join me in a big, explosive,


And again inhaling deeply, and then, with a big orgasmic release,





May the force be with you.


And for the third and last time — that was just practice — now let’s really do it.


Eye open, mouth open, heart-mind open, everything open, I’m relaxed, at ease.


Openness and brightness —  the principles of Dzogchen.


Spontaneous, buoyant flow.



Just let everything settle.




You can do a few little ones after if you like.




Letting go and letting come and go.

Letting be.








Wizard Of Oz.


Say ah once more for Dr. Das one more last time.


Let go of all reference points.


Going into the light.

The infinite.

Spacious, clear.

Open,  aware, luminous.





Letting go.

Letting come.

Letting be.


At last here and now.


I love it.


Thank you.


Let go and let Buddha ahhh through you.


Let Buddha do it.


Who else is the Buddha but you —  duh.




Letting the breath and the energy unfurl.

All resistance and fixations.

Release, relax.

Your muscles declench.


Letting go, letting be.




Now open your eyes.

And a littleahhhh in-breahth and a little.


Dropping whatever might be left.

If anything, just being.






With all and everyone and everything.

Seemed to the illusion of separation.

Co-meditating with me and with the Big Lama.

The Cosmic Lama.

Your own Buddha-ness.

In this moment.

The Holy Now.

The Timeless Time.

to determine instant.

The Natural Radiance.



Thank you.

Boundless love to one and all —  making this journey from head to heart.

If the body with the breath and to the earth.

This earth like an altar.

And all beings like the gods and goddesses and the Boddhsiatvas walking on it.

And once clarify pure perception, sacred outlook.

This Pureland.

This Paradise.

Where  we stand.


Open Awareness by Yongey Mingyur Rinpoche




I’m very happy to share you some meditation instructions.

Ok, now first is, it’s very simple, please keep your spine straight. Just straight but don’t worry too much about perfect.

Just keep straight.


And please close your eyes.

Just you closeyour eyes like you’re sleeping.

You don’t have to close too tightly or any special way.

And relax your muscles in your body.


Relax muscles in your head…face…ears….cheeks…throat…upper body…arms and hands…lower body…and the legs and feet.

Just totally relax.

Yet…spine straight.

And little bit your, bend your neck forward…little bit….it’s almost like the weight of your head rests on your neck.

You can effortlessly rest.

Each part of the body on the one below.


And this way you feel like resting but ther’es something distinctive.

So you can find balance on the part of your body that is resting…on top of the ea…on top of the others.

But at the same time, there is some sort of strenght within you.

Your spine straight.


Sometimes you feel a bit like gravirty…like gravity…

And just feel sometime, some sensations,..just let it be. Whatever feeling in your body just aware and let it be.


When I was young, my father used to tell me that.

“Let your body on the cushion and let your mind in the body.” This way — join body and mind together.

Your mind come to the body— just aware of your body and aware of any sensations.

Feelings in your body.

Pleaseant feelings,




Unpleaseant feelings

Tight. Pain.

Or Netural feelings. Maybe tingling.

Or no feeling.

So any type of feelings.


Just aware.

And let it be.

Ok for a few seconds…jsut aware.

Just relax…



Now…you can expand your awareness into out of your body.

Surround of you.

Maybe there is some sound…any smell…or any sensations

Like your room temperature

A little bit hot a little bit cold.


Any noise

People are chatting

A car, train, or airplanes moving around.

Or your navels making noise.

Anything — just aware.


Just noise.

Just recognize there are sounds.

And your awareness becomes more open and more vast.

Stay there ….and aware of any phenomenas…for a few seconds.


Now you can expand your awareness even more further beyond your immediate surrounding.

Feel the space around you.

Above you.

And aware of that space.

More further down.


All of the phenomenas are occur in the space.

Changing in the space.

Dissolving bcak into the space.

Like clouds.

They come into space.

Reamain in the space.

They disolve in the space.


And now you can even more expand your awareness.

Go beyond the clouds.

Space which is boundless

Space which is open for all durations.


Be there.

Don’t worry you’re not going to get lost.

Stay there for a few seconds.


Ok now — please slowly open your eyes.

And be present here.

Just rest your mind also.

Not only the body.

How to rest your mind.


For example, if you like to do physical exercise.

You’re jogging.

In that garden or park.

Or hiking to the hills or mountains.

Maybe for af few minutes or hours.

Let’s say 1 hour.

And when you finish your job.

You may use a nice seat or rock or grass field.

Sit on the grass fireld.

And with big sigh — – HAAA — just resting.


You don’t have to meditate. Just let your mind rest as it is.

And the body also.

Just rest.

For a few seconds.

Maybe you feel like — oh there are so many thoughts. So many emotions — occuring in my mind.


What should i do with those emotions, those thoughts?

Same? Same as before..

You’re just aware.

If there are thoughts and emtoins – – just aware.

But  I go blah blah blah…

Aware and let it be…

Same way your’e aware of your body.


Aware of sound and sesnsations.

Just aware…thoughts and meotions.

Let them come, and let them go.


But if you’re not aware of them.

Also fine!

You’re in non-conceptual state of mind.

But not too long — for a few seconds.



Just aware…for a few seconds.

Anything occurs in your mind, in your body…in your perceptions.

Just aware and let it be.


Ok…now you can apply this awareness, this open, this awareness with any situation in your life with any activities in daily life.

Short time, many times, everywhere, anytimes.

7 days for a week.

365 of the year.


Then you can be be your mind with joyful, feel peaceful experience, and you will develop your inner love compassion wisdom.

Thank you!


Open Awareness by Joseph Goldstein



This morning we’re going to do a guided meditation.

Affectionally known as the “Big Mind” meditation.

And so, sit in a, comfortable, but reasonably straight posture.


We begin by opening to sounds.

And may occasionally ring the bell, because it’s so quiet, give you a sound to pay attention to.


But first just open to sound.

The sound of my voice.

The occasional distinct sound that may arise.

And even the sound of silence.

Staying soft, relaxed, receptive.

Not looking for anything.

Simply being open to the sounds that appear.


Let’s the mind be at ease.


Open to whatever arises in the realm of sound.


Notice how effortlessly, each sound is known in the moment it appears.

The knowing is not anticipating.

It’s not lagging.

Let the mind become like the Big Sky. Empty Sky. Empty Space.

Different sounds appearing, changing and vandishin in the open space of the mind.


Mind is open, receptive, aware of the sound of my voice.

The other sounds that may appear.

Sound of silence.

It’s not looking for sound.

Rather it’s simply opening to them.


Mind is like open space.

Sounds appear and disappear.

In this open emptiness of mind.


And open to different sensations that arise and appear

Sensations are points in feeling.

Like stars in the night sky.

There’s no solid body.

There’s no back or knees.

Only points of sensation.

Points of feeling.

Appearing and disappearing in the open emptiness of mind.

There’s no inside. No outside.

No boundaries of separation.

Only sounds, sensations, appearing and disappearing in the open space of mind.


There’s no solid body.

Or head or shoulders, back or chest.

Arms or legs.

Only particular points of senaation.

Points of feeling.

Like stars in the night sky.

Appearing and changing the open empty space of mind.


Notice how effortlessly how each sound is know the moment it appears.

Notice how effortlessly each sensation is known in the moment it appears.

Be aware of thoughts and images like clouds in the sky.

Just appearing and disappearing in the open empty space of mind.

Theres’ no inside, no outside, no boundaries of separation.

Just sounds, sensations, thoughts and images, hearing and dissolving in the empty openness of mind.


Not wanting, not looking.

Simply resting in the empty aware space of mind.

As sounds appear.

Sensations appear as points of feeling.

Thoughts and images appear.

Rest and ease the weary mind.

There’s no solid body.

No head, no shoulders.

No back, no chest.

No arms or hands or legs or feet.

Only points of sensation. Points of feeling.

Like stars in the night sky.

Appearing and changing in the open empty space of mind.

No wanting, no doing.

All experience appears and changes and disappears by itself.

Experience directly your own mind.

It’s invisible.


Without color, without form.

Directly experience your own mind.

Empty, open.

It is but it doesn’t exist.

Experience directly your own mind.

Knows all things but is not composed of them.



Directly experience your own mind.


Experience directly your own mind.

Can’t be seen.

Can’t be touched.

No color, no form.

Empty like space.

It knows all appearances but is not composed of them.

Looking for it…there’s nothing to find.

And yet it knows all things.

Experience directly your own mind.


There’s no inside, no outside.

No boundaries or separation.

Only sounds, sensations, thoughts and images.

Hearing and changing.

In the empty openness of mind.


There’s no solid body, no head or shoulders, back or chest.

Arms or legs.

Only points of sensation.

Points of feeling.

Like stars in the night sky.

Appearing and changing in the open emptiness of mind.


Experience directly your own mind.

Look for it, there’s nothing to find.

Open, empty.

Without color, without form.

It is but it doesn’t exist.

Directly experience your own mind.

It knows all things but isn’t composed of them.

Unformed, unborn.


Experience directly your own mind.

The cognizing power of emptiness.

There’s no inside or outside.

No boundaries.

No separation.

Sounds, sensations, thoughts and images.

Known immediately the moment that they appear.


Sounds appear, sensations appear, thoughts and images appear in the empty openness of mind.

There’s nothing to do, nothing to be, nothing to have.


Sounds are known.

Known by what?

Experience directly the nature of mind.

Empty, open.

No color, no form.

The cognizing power of emptiness.


No inside, no outside.

No boundaries, no separation.

Just sounds, sensations, thoughts and images.

Appearing and changing in the empty open space of mind.


If you found this helpful at all.

Simply including the visual field as another appearance of mind.

It’s just like sound or sensation.

Sights are being known.

Color or form is being known.

If you didn’t find it helpful, forget about it.


Open Awareness by Jack Kornfield


This morning I’d like to do a guided meditation for the instructions working with the sense of sound and space.

If the way that you’re practicing the skillful means of your practice is most helped by staying in your body, connected to the breath very closely, or the sensations and you have a sense that sound and space is not necessarily the right focus that’s also fine.

But as we’ve talked about and as I’ve talked about, even last night, the sense of resting in awareness.

This is a meditation that invites that possibility for you.

So letting yourself sit comfortably and at easy

It’s helpful for this practice that the body be still, allow your eyes to be closed gently, and just as you have initially paid attention to breath or body sensations, for the establishment of awareness.

In this practice let go o the initial focus of breath and body sensations and instead bring your awareness to the play of sound. To the door of the ear which receives vibrations and sounds and in a relaxed and easy way begin simply by listening.


There are soft sounds in the room.

Distant sounds.

The sounds of these words appearing and disappearing.

The sound of bells.

And as you listen, relax into the space of listening.

Into the space of awareness itself.

The bells arise and vanish.

The words appear and disappear.

Listen as well to the silence between sounds.


And as you listen, let yourself begin to sense or feel or imagine any way you can that your mind is not limited to the size of your head.

That the mind is open and vast like space or sky.

Let yourself feel or imagine that the mind is as big as this room.

As big as the whole sky.

And the sounds that you hear.

These words.

The soft sounds in the background.

The silence and bells.

Arise and pass like clouds or bubbles in the vast open space of mind.


Relax into spaciousness in its true state.

The mind is transparent.


Open like the sky.

Allowing for everything.

Containing all things yet not limited by them.


Being of the voids.

To know if this is so or not, rest in the space of awareness.

Relax into it.

Trust it.

The sounds come easily appearing and disappearing like clouds.

And the sky remains at ease.


And as you relax I spacious awareness.

Just as sounds appear and disappear.

Notice too how images and thoughts arise.

Word thoughts.

Picture thoughts.

Appear like clouds.

Arise for a moment.

Display themselves.

Images. Sentences.

And then vanish leaving no trace.

The mind is like space.

Vast, open, uncompounded, untroubled by what arises and passes.

Receiving all things as awareness itself.

The space that knows.

Completely at rest.

Vast and silent.


Words appear and disappear.

And thoughts and images arise like clouds and then vanish.

Rest in the space of awareness.

Relax into it.

Trust it.


Sounds appear and disappear.

Arising like clouds and passing away.

Thougts and images arise in the same vast sky.

Appearing for a time and dissolving leaving the sky open, vast, and silent.

Notice too emotions and feelings that may arise like weather, joy, or ease, delight, calm.

Sadness, fear, frustration, longing, love.

Like weather appearing in the sky.

Emotions too arise, are felt and known, exist for a time, and pass away.

Just as sounds come and go.

So too emotions.

Like clouds or bubbles arise for a time.

Rest in the vast sky of awareness.

Trust it.

Relax into it.


Sounds come and go.

Thoughts and images appear and disappear.

Moods and emotions like weather arise for a time and pass away.

The mind is vast like space without boundaries — transparent, open.

Allowing for all things yet not limited by them.

Rest in this innate awareness.

Silent and vast.

Notice too, that within the vast sky of mind, the space of awareness, while there are sensations of the body there is no solid body.


No head.

No limbs or torso.

Just a field of sensations that float and slowly change in the sky of mind.

Warm and cool areas of vibration and pressure.

Of hard and soft.

Tingling. Pleasure, painful sensations, tensions.

If you’ve sense the body from the sky of awareness.

It is a field of vibration, pulsing, tingling.

With space in and around it.

Nothing solid.

A flow of sensations and experience.

And the breath itself moves like a breeze in space.

No inside or outside.

Just a slow dynamic change of sensations of breath.

Floating in the vast space of mind.


Sounds come and go.

Sensations float and slowly change.

The breath moves like a breeze.

Thoughts and feelings arise like clouds.

Appear for a time and vanish.

Rest in the vast space of mind.

Silent, transparent.

Awareness itself.

Trust it.

It is your own true nature.

It is home.


Open, silent.

And allow a sense of compassion to fill the vast space.

For all the times you forget who you really are.

Get contracted to small. To self. Frightened. Worried.

And know that this vast mind and heart is just a breath, a moment away.

Relax into it.

Trust it.

Let it become a compassionate and loving awareness to hold all the troubles of your life.

With graciousness and space.

And feel how this loving awareness spreads out vast like the sky

To receive all that arises and passes with the natural awareness and the great heart of metta.

You sit as the Buddha.

Wise and loving.

And know that this is your home.


And even as you open your eyes, allow the vast sense of space with appearances of sights.

Arising, remain with the vastness.

And the stillness.

Of loving awareness.

Vast as space.

Open Awareness by Lama Surya Das

Let’s begin the main, the central practice, of the Luminous Great Perfection, Dzogchen teachings, themselves.

It’s called, “Natural Mediation.”

So to begin, having a comfortable seat.


Breath awareness.

Breathing meditation.

Is the basic Buddhist practice.

Meditation practice.

We can’t do without it.



Smile a little bit.

“Smiling relaxes every bone in your body.”

As Zen Master,Thich Nhat Hanh, says.

How delightful.

Bring awareness to the body for this Natural Meditation.

Feel the physical sensations.

Feel the butt on the seat and any physical sensations you may feel.

In your legs, your knees, your back, your stomach your chest, your shoulders, your neck, your face.

your forehead.

your scalp.

Tune in a little bit and see if you can discern the subtle pulsing.

Not just of your breath —  but of your metabolism.

Of your pulse.

At your wrists.

In your groin.

Beneath your armpits.

Or in the temples of your head.

Tune into the subtler vibrations, energy, and sensations of the physical form of the body.

And its subtle movements.

The energy.

To bring you more in touch with the present moment.

This moment.

Holy moment.

Right now.


The moment of Dzogchen.

Just sitting.

Letting go of the body and the physical sensations.

Letting it be.

Relaxed and at ease.

On your Buddha seat.

Let Buddha do it through you.

Hand it over.


Nothing more to do  figure out or achieve.

Having arrived here in the Great Perfection.

Leave it as it is and rest the weary heart and mind.

See through everything and remain free.

Complete and at home.



Just sitting.

Just breathing.

Just being.

Are the three crucial points of natural mediation.

Just sitting.

Natural body is “Buddha body”.


Perfect embodiment.

Let it be.

Just sitting.

Second, just breathing.

Natural breath and energy is Buddha’s breath and energy.


The enjoyment body.

The energy body.

Just breathing.
Let it come and go.
Letting be.
Not breathing hard.
Not retaining your breath.

Let it flow.
Like tides, like the waves in the sea.
Let the waves come and go.
Washing everything away.

Breath is life.
Spirit is life.

Letting go.
Let it be.
Just breathing.
Natural breathing.

Just sitting.
Just breathing.
Natural body.
Natural breath and energy.

And third, natural heart-mind.
Natural mind is Buddha’s heart-mind.
Ultimate Reality.
The totality.
Let it be.

Let it go.
Let it settle.
Let it be.

Vividly present.
Yet not a “thing.”
Yet cognizant in its own way and its own sphere.
Let it be.

As water becomes clearer when you stop stirring and shaking it.
And the mud falls to the bottom.
And its innate clarity emerges on its own.

The innate clarity and lucidity of mind emerges wen we stop stirring and shaking it.
With mental fabrications and conceptualizations.
To let it be.
Let it become more calm and clear.

And just settling in it’s own sphere.

In its own natural way.

Let the body settle in its own way, in its own place, in its own time through just sitting.

Let the breath and energy settle in its own way, in its own place, in its own time through just breathing.

Natural flow.
Let it go.
Total flow.

Pure energy.

Nothing more to know.

And third — let the mind, heart-mind, settle in its own way and its own time.
Natural mind is Buddha mind.

Your own mind is Buddha mind.

As it is said.

Just sitting
Just breathing.
Just being,

This is the inner triple-gem.

The Buddha-dharma-sangha.
The inner refuge.

Of the Dzogchen meditator.

Just relying on that.
Just trusting that.

Just letting everything else go as it goes and be as it is.

In the natural state.

The natural way

Of the “Natural Great Perfection.”

The “Luminous Innate Completeness.”

Things just as they are.

Lord Buddha said there is Nirvanic peace in things, left just as they are.

So we leave it as it-is.

And rest the weary heart and mind.

Seeing through everything — remaining.



Whole and Complete.


This is the practice of realization.
Actualization of freedom.

If the mind wanders as it habitually does.
If you feel distracted or agitated or for that matter:


Gently — use the leash of remindfulness.

Remember what you’re doing and bring the attention back to the present moment.

To just sitting and feeling the physical sensations.

To just breathing.

And aware of the inhalation and exhalation.

as they move in and out.

And to just being present.




Calm and clear.

Use the leash of re-mindfulness to bring your attention back to the objects of attention.

To what we’re doing.

To what we’re paying attention to.

Sitting. Breathing. Being.

And let everything else go — as it goes.

Let it go by.

Let the past, thoughts, and preoccupations — go by.

Let the future fantasies, plans and imaginations— go by.

And even the present concerns and doubts and wondering, “What’s the good of it all?”

Or “What’s happening?”

Or “Why are we doing this?”

Let it all settle.

Just place the mind on the breath.
On the physical sensations.

Observe the inhalation while breathing in.

Follow it all the way in.

Ride the breath all the way in and let everything else go.

And observe the exhalation while breathing out.

Ride the breath.

Folow the breath.

Watch it go all the way out.

Let everything else go.

Releasing a little bit more out-breath.

A little death with each out-breath.

Letting it all go.

What a relief.


Breathing in.

Calming, clearing, and relaxing.

Body of heart and mind.

Breathing out.

Letting go.

Dropping tension and everything.



How sweet it is.

The Natural Great Perfection.

Everything just as it is.

Nothing more to do.

Figure out or achieve.


Aware of awareness itself.

Awareness aware of awareness and non-dual uncompartmentalized wholeness and completeness.




Natural Mediation.

The joyous meditation of non-mediation.

Of pure presence and totality.





In The Great Perfection.

Just seeing through.

Just being through and through.


One moment at a time.

Moment after luminous miraculous moment.

One breath at a time.

Breath after breath.

Use the breath as an anchor of present awareness to nowness and let everything else go.

Passing by like like flotsam jets on a stream.

Just watching it go by.

Enjoying the show.

Enjoy the view.

Nothing more to do.





May the invaluable Bodhicitta, the precious heart-mind of enlightenment.

Awaken in those where it has not awakened.

And where it has it awakened, may it continue grow and flourish for the benefit of all.

May all beings everywhere, with whom we are inseparably interconnected,

and want and need the same as we do.

May we be liberated, healed, fulfilled, and free.

May there be an end to war, violence, injustice, poverty, and oppression.

May there be peace in this world.

And throughout all possible universes.

And may we all together complete the spiritual journey.

May whatever merits and good fortune, good karma, accumulated here through our sterling practices and aspirations.

May they be dedicated to the ultimate benefit and enlightenment of all beings everywhere.

And may we enjoy the Luminous Great Perfection.