Week 1 — Orientation to Awareness

Welcome to Week 1 of Nonduality-Based Stress Reduction (NDSR).

This course is not about trying to relax, improve yourself, or reach a special state. Instead, it begins by pointing to something that is already present in every moment of your life: awareness.

Right now, you are aware of reading these words. You may also be aware of sounds, bodily sensations, thoughts, or emotions. This simple fact—that experience is known—is the foundation of this entire course.

In Week 1, we will explore a gentle but powerful insight:

Stress appears within awareness, but awareness itself is not stressed.

You do not need to believe this. You will be invited to notice it directly.

Key Idea for This Week

Awareness is not something you create through effort.
It is already here, before any practice begins.

Thoughts change. Sensations change. Emotions change.
But the fact of being aware remains.

This week is about recognizing awareness, not controlling experience.

Core Practice

Recognizing Awareness

Below is the primary guided practice for Week 1. You may listen to it once per day, or more often if you wish. There is no benefit to forcing repetition. Quality of noticing matters more than duration.

Try to listen in a quiet place where you will not be interrupted.

Guided Audio Script

Begin by finding a comfortable position.
You may sit or lie down—whatever allows you to be alert and at ease.

There is nothing you need to achieve during this practice.
Nothing to fix.
Nothing to improve.

Simply allow your body to be as it is.

[pause]

Now, notice that you are aware.

You are aware of sounds.
You are aware of sensations in the body.
You may be aware of thoughts or images.

There is no need to change any of this.

Just notice: experience is being known.

[pause]

Let your attention rest lightly on the flow of experience.
Sounds come and go.
Sensations shift.
Thoughts appear and disappear.

Notice that awareness remains present while all of this changes.

[pause]

Now, gently turn attention toward awareness itself.

Not as an object.
Not as something you see.

But simply notice the fact of being aware.

You don’t need to locate it.
You don’t need to describe it.

Just recognize: awareness is already here.

[pause]

You may notice thoughts like:
“Am I doing this right?”
“Is this awareness?”

Those are just thoughts.

Notice that awareness is present before the thought, during the thought, and after the thought.

[pause]

If effort arises, let it go.

This practice does not require concentration.
It does not require holding attention.

Awareness does not need help to be aware.

[pause]

Notice sensations in the body.
Perhaps comfort.
Perhaps discomfort.

See that sensations appear within awareness.

Does awareness itself feel tense?
Does awareness feel pressured?

Or do sensations simply arise within it?

[pause]

Now notice emotions, if any are present.

You do not need to name them.
You do not need to analyze them.

Just notice that emotions, too, arise within awareness.

And awareness remains unchanged.

[pause]

There is nothing to maintain.

Even if attention wanders, awareness does not disappear.
Even if thoughts become busy, awareness remains.

[pause]

Rest here for a few moments.

No effort.
No goal.

Just noticing what is already true.

[pause]

When you are ready, gently allow the practice to come to an end.

You may open your eyes if they were closed.

Notice that awareness continues, even as the practice ends.

After the Practice

You may have noticed clarity, calm, distraction, or nothing in particular.

All of these are completely fine.

This practice is not measured by how you feel, but by what you notice:

• Awareness was present the entire time
• Experience changed, awareness did not
• Nothing needed to be controlled

This noticing—however subtle—is enough.

Practice for the Week

Once or twice each day, pause for a few seconds and ask quietly:

“Am I aware right now?”

Do not answer with words.

Simply notice that awareness is already present.

That is the practice.

Reflections

You may reflect on one or two of the following questions.
There are no right answers.

• Did awareness itself ever feel stressed?
• What changed when you stopped trying to do the practice correctly?
• Was awareness something personal, or simply present?

Important Note

If at any point during the course you experience discomfort, anxiety, or confusion that feels overwhelming, pause the practice and return to ordinary grounding activities. This course is not a substitute for professional care.

Most students, however, find this practice gentle and stabilizing.