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Clipping is a handy way to collect and organize the most important slides from a presentation. Traditionally, focused awareness meditation is called “meditation with seed.” That means that you are focusing your mind on something like a mantra (think TM), your body sensations (Vipassana) or maybe you’re just counting your breath. Whatever the object of your concentration, focused awareness practices train your attention on one thing. Free awareness meditation is also called “meditation without seed.” In this approach to awareness training, you put your attention on the wide open and empty space of awareness itself. Today, I’ve recorded a simple guided meditation for you which incorporates both focused and free awareness.
Focused and free awareness both lead to the same goal—equanimity, focus, relaxation, clarity, confidence, and deep ease. In this special guided meditation, we start with a simple focused meditation to relax your body and mind. While you listen to this guided meditation on focused and free awareness, let go of everything else.


Also, this guided meditation is set to the sound of the deep forest, with birds gently trilling and a soft brook meandering in the background.
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Want to join the the community of teachers and practitioners who write for About Meditation? Everyone who signs up gets full access to our entire library, including our curated collections. Our Standard license allows you to use images for anything, except large print runs over 500,000+ or for merchandising. Once you have downloaded your image, you have life-long rights to use it under the terms of the license purchased. Whatever meditation you practice, it’s either a focused awareness meditation or a free awareness meditation. I want you to get a taste of the difference between these two fundamental approaches to meditation. Whether you are practicing one of the other, your end game is a mind that’s grounded in the deepest part of you, independent of the trauma and drama of daily life.
Find a quiet and comfortable place where you can give yourself fully to the guidance and relax into your natural state.


Start meditating today and release the source of your stress with these proven meditation techniques. If at any time you're unsatisfied with your experience with us, you can cancel your subscription. Whether you want to relax, stimulate creativity, gain enlightenment, or cultivate compassion and mindfulness, we help you learn how to let go. This sets the stage for the second part of this guided experience–a short adventure into free awareness.
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