Gil Fronsdal leads a Guided Meditation Attention Focused Narrow. There's a saying, in doing mindfulness practice, we should look at reality but don't stare at it.

Sometimes you have to look first and after looking relax and just see. Looking is intentional so seeing is not intentional, but see clearly. So how does it happen and how to get there.

People who do mindfulness practice have 2 general options of being mindful. One is looking carefully with focused attention, another is having open awareness to have a wide attention, expansive awareness. The 3rd one is a combination of the two, if you focus on a particular point maybe the sensation of the breath on the chest or the belly. The expansion and contraction. One idea is to focus on and then kind of look at it carefully.

Another is to have a consciousness wide and broad, but don't narrow it, but let the sensations of breathing come into the center of that expansive awareness. 

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