Today’s practice
Focused Attention and Open Awareness
7 min, guided by Sean Fargo
Today we blend focused attention with open awareness, like having a zoom lens and a wide lens and knowing when to use each.
In your day
In one conversation today: the breath for one inhale and one exhale, then opening awareness to the whole moment, the tone, the body language, the feeling.
From Sean
Before concentration practice I like to lighten the mind a little, a bit of gratitude, a bit of kindness, so the nervous system is in a healthier place before we lock onto one thing. Concentration fuels our ability to be mindful later, for longer. Narrow, then widen. The two support each other.
A question to carry
Which is harder for you, staying focused or staying open?
Saved on this device only, and kept for all 28 days.
A few lines, for whatever they are worth
A zoom lens,
a wide one.
The breath, then the room.
Knowing when to narrow
and when to let it all
come in.
If you want more today
- Script: Become Aware, then Focus and Expand Awareness (PDF), to read aloud for yourself or someone else.
- Workshop: Dr. Judson Brewer on the process of selfing, about an hour, for when you have it.
- Podcast: Gentle Awareness and Mindful Presence, for the drive or the walk.
Read the practice as text
Integrated Practice:
At your next meal, practice mindful eating. Bring an open awareness mindset to this practice; see how much of the experience you can be present to including the flavors and textures in the food, the sounds occurring around you and as you eat, the colors and smells, etc.
Reflection Questions:
In what ways did the mindful eating practice affect your experience of eating? How can you apply this type of practice to other areas of your life?
Your progress
Day by day. No streak to protect.
Kept on this device. A missed day is part of the practice: pick up where you are.
Daily by email
This is Day 25 of the 28-Day Mindfulness Challenge.
One short practice a day for four weeks, sent to your inbox each morning with the worksheet and a podcast episode to go with it. Free.