A simple return Open or refocus your eyes if needed. Notice your body and the chair or floor supporting it. Look at familiar objects. Resume ordinary activity when you choose.
If you feel dizzy, unsettled, unreal, or disoriented, leave the exercise here. There is nothing to push through.
Self Self Shared Attention SELF · EXPLORATION 3
What can be here together? See whether attention can include a little more. Brief moments are enough; holding everything is unnecessary.
Explore while seated or resting somewhere familiar. Keep breathing naturally; there is no sensation you need to produce.
Shared Attention Choose one invitation. Leave the rest for another time.
Depth of attention Focused means sustained attention, without extra force.
Practices
Inside, alongside outside · Medium Give two different sources a place in the same moment.
Notice an easy bodily sensation, such as the ordinary movement of breathing. Let breathing continue naturally. Include an ordinary sound or a patch of light while keeping some sense of the body. See whether both can be present briefly. They have different physical sources and can still belong to the same moment of experience. Let the extra channel recede. Feel your feet or hands clearly and look around. Background takes a turn · Medium Change the emphasis without changing the room.
Look at a familiar object and notice what surrounds it: a wall, shelf, or surface. Invite the surroundings into the foreground while the object remains visible. Then gently reverse the emphasis. What changed in attention? What remained in view? No special visual effect is needed. Look at the object normally. Feel your seat and let the exercise finish. A field with room · Focused Allow several channels to coexist without collecting them all.
Begin with your feet or the chair. Keep your eyes open and your breathing ordinary. Include one sound and some of your view. If comfortable, allow temperature and a sense of body position to join. See whether these can coexist for a moment without deliberately scanning. If attention shifts, let it; this is not a test of capacity. Choose one familiar object, then feel your body and support clearly. Resume ordinary activity. Where does looking seem to begin? · Focused Notice a felt viewpoint without needing to relocate it.
While seated, look at a familiar object. Notice the ordinary feeling of looking from here toward there. Without trying to move that viewpoint, notice what contributes to “here”: your face, eye position, body, or simply an idea. Can sensation and your interpretation of it be noticed separately? Leave the question unanswered if it is unhelpful. Stop if anything feels unfamiliar or unsettling. Look around normally, name a familiar object, and feel your feet. Let the usual viewpoint settle. Comfort in the background · Easy Include a small agreeable detail that asks for nothing.
Notice an ordinary comfortable contact, such as supported hands or the texture of clothing. Let that comfort share attention with a sound or something you see. You do not have to amplify it. Notice whether the agreeable detail stays available when it is no longer the only focus. If it fades, that is fine. Return to the room and continue with what you were doing. All Self explorations Contact & Body Space & Senses Returning Notice what is already here.
