(meditation: 6:18 min) This practice is also a classic mindfulness practice that is very old. In this practice we focus on what we can see in the space in front of us.
As with River of Sound, some people love this practice. It really suits them. “Now this is a practice that I like!” And other people really don’t like it.
This is why I offer it, because I find that different people like different practices, and the best practice is one that you like! Why? Because you are more likely to do it if you like it!
Try this out and see what you feel. You may find that this is the one for you! And if you like this kind of practice, there are lots of other practices available in the world of meditation with eyes open.
Mindfulness Practice: Field of Vision
- Begin by getting into position, whatever position works best for your body. I suggest the following:
- Sit on a chair (sofa, bed, etc) with your feet flat on the floor.
- Rest your hands, palms down, on your thighs.
- Feel your sit bones pressing down.
- Float the crown of your head up so that it softly lifts your torso.
- Tuck your chin in a bit so that the back of your neck is soft and long.
- Soften your jaw.
- Let your front body be soft (relax your belly, chest and face) and your back body be firm and upright.
- Close your eyes.
- Bring your attention to your breath. Notice how it feels to breathe.
- Gently open your eyes and gaze down a comfortable distance in front of you (1 to 2 meters)
- Soften your eyes and take in your whole field of vision. Rather than look at just one thing, let your eyes gently take in your whole field of vision at once.
- Be curious about what you can see. Stay soft and let your eyes un-focus or anything that they want to do. Relax and notice what ever you can see in any given moment, including blurry vision, etc.
- Keep most of your attention here as much as you can. Let everything else float by in the background. Let thoughts, emotions and physical sensations float by in the background like clouds.
- If you find that your attention has become absorbed in your thoughts (emotions or sensations) to the point that you are no longer noticing what you can see, simply let the thoughts go, and kindly and gently bring your attention back to your vision and start a fresh. You can have an infinite number of fresh starts, so you can relax.
- End the practice when you feel ready or when your timer rings by coming back to your breath for a few seconds and then raising your eyes.
Click on the Download button below.
If it does not download automatically:
- A new window will open with an audio player (like the player above).
- Right click on the player and choose “Download File” or “Download Video”
- iPhone users will want to first copy the meditation into iTunes (on your computer) and then sync with your iPhone.
Note that you are welcome to download and share this files as many times as you like provided you do so in it’s entirety and it is used for personal or educational use only (no commercial uses).Download