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What is the Open Monitoring Meditation Technique?
25 Jan

What is the Open Monitoring Meditation Technique?

Creativity is an elusive and highly idealized quality that often appears in fits and bursts. While we often recruit our creativity to help complete challenging projects or resolve problems in our lives, making time to be creative also provides powerful health benefits and improves our mental well-being. Creativity is also associated with better leadership, productivity, and problem-solving, which can enhance teamwork and employee satisfaction in the office. Unfortunately, most of us are clueless as to how to access our creative sides or view creativity as a gift that isn’t available to “ordinary folk” like us. Happily, recent research reveals that creativity can be intentionally harnessed using a specific type of meditation called open monitoring meditation.


Many of us are familiar with meditation practices which involve focused attention—a technique where the mind concentrates on a single object. While the benefits of focused attention meditation—reduced stress and anxiety and an improved attention span—can be helpful for creative endeavors, science shows that open monitoring meditation techniques are more effective at promoting divergent thinking. Divergent thinking is the ability to find many different solutions for a given problem and is strongly correlated with creativity. It’s essential for getting the mind unstuck and for producing creative solutions and ideas.


Open monitoring meditation focuses the meditator’s awareness on the feelings, thoughts or sensations that are currently present in one’s body, and there are two types: internal and external. An inner open monitoring meditation will focus on thoughts, emotions, memories, and visualizations, while an external meditation is centered on the sounds, smells, color and other perceptions of one’s immediate environment.

Benefits of Open Monitoring (Open Awareness) Meditation Technique:-

•The main benefit of open awareness is that it makes you more creative.

•In open awareness activities, you are letting the whole world in. That puts much information in your mind. 

•Moreover, because you are very relaxed, that information can flow more freely. Because of the nature of the brain, when new chunks of information come into contact, associations are made. 

•You see around object next to a box, and you suddenly realize that those two things together make a car.

•When you practice open monitoring technique, you increase your creativity. This is the primary benefit of open awareness.

•There are many secondary benefits too. For instance, your body relaxes, tension releases, and this creates many physical and mental health benefits. Plus, in my personal experience, open awareness feels merely incredibly liberating.


The process of Open Monitoring Meditation Techniques:-


•First, you need a quiet room. It must be free of any disturbance. 

•You can choose meditation music that can help you to relax. 

•You can also use some scented candles or incense.

•Now it’s time for you to find a comfortable spot. You can choose the lotus position, sitting on a chair or lying down. If you decide to lie down, be careful not to fall asleep. 

•Any position you choose, your spine must be

•Take long and deep breaths. With every exhale, feel how your body is getting more and more relaxed.

•In this relaxed state start to observe your body. Monitor your organs. Then take your focus deeper. Monitor your thoughts and your feelings. Observe how you really feel.

• Recognize deep emotions. Your only job is to observe, not to analyze. Analyzing is equal to judging.

•You can focus your attention on the outside of your being.

• You can observe the sounds in your room. 

•If you are using meditation music, monitor it. 

•Observe the instruments and their unique sound and frequency.

•In Open Monitoring Meditation, you can also observe the smells in your room. 

•Take deep breaths through your nose and monitor the smells you sense.

Open Monitoring Meditation brings a powerful state of awareness. Therefore, it can help you to observe and rediscover your true self. Let this meditation to teach you how to observe things inside and around you without judging them. It will bring you a sense of compassion and understanding. Enjoy!



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