Thursday, 08 September 2016 13:11

Meditation practice and expanding awareness

With time this practice will support you to widen your attention when you’re over-focusing on something. Creating a small degree of separation from anything you’re over-focusing on will help you to come up with different alternatives to habitual responses.

Choose a space and time when you can dedicate a little bit of time for yourself. Make sure the space feels comfortable and that you won’t be interrupted for at least 5 to 10 minutes.


1. Start by placing both feet on the ground, close your eyes and gently place your attention inwards.


2. For the next few moments, notice your breath going in and out of your body. Notice how your body rises and expands on the in-breath and falls on the outbreath.


Do that for a few moments.


You may notice your attention drifting, and that’s ok. Gently bring your attention back to the rising and falling as your body moves with your breath.


3. When this feels comfortable see if you can place your awareness around the whole of your body on your in-breath and rest in your awareness on your out-breath.


If any thoughts come, that’s ok. Place them to one side to be attended to later. You’re not blocking them, just placing them to one side for now. If they’re important they’ll still be there when you finish. Just a bit of separation from your thoughts is all you’re aiming for. Come back to your breath and the sensations of rising and falling as you follow the movements of your body on your in-breath and out-breath.


4. Next, try this with your eyes open, bringing your awareness to the whole of your experience. Follow the movement of your breath in and out of your body. This time, also notice the room around you, the colours, shapes, any objects, sounds, smells. Any thoughts can be there also, though you don’t need to attend to them for now.


Do that for a few more moments with a sense of your attention around the whole of your experience on your in-breath and resting in your experience on your out-breath.


When you’re ready, have a nice gentle stretch, walk around the room a little and you’re ready to get on with the rest of your day.