SELF · EXPLORATION 2

What is already around you?

Allow something near the edge of attention to join the center. Nothing needs to merge.

Explore while seated or resting somewhere familiar. Keep breathing naturally; there is no sensation you need to produce.

Space & Senses

Choose one invitation. Leave the rest for another time.

Depth of attention

Focused means sustained attention, without extra force.

Sound, then hearing · Medium

Let a sound be more than its address.

While sitting somewhere safe and still, choose an ordinary sound. Notice where you think it comes from.
Let its location become less important for a moment. Attend to hearing: rhythm, texture, pauses, or changes.
Notice the difference between knowing a source and hearing a sound. You can still know where it is.
Locate the sound normally again, feel your feet, and look around.

The overlooked edges · Easy

Include what is already near the edge of your view.

Look naturally at a comfortable point ahead. Let your eyes blink normally.
Without deliberately moving your gaze, notice a color or shape near an edge of vision. Do not strain or fix your eyes rigidly.
Allow the center to remain while the edges join it. Blurry and indistinct information can stay that way.
Let your eyes move freely again. Look at a familiar object in your usual way.

The space between · Medium

Include yourself, an object, and the interval between.

Sit comfortably and choose an object nearby. Notice your body and the object in your usual way.
Include the visible space between you: perhaps part of a floor, a desk, or the air above it.
See whether body, interval, and object can share attention briefly. Nothing needs to blend or disappear.
Return to the object, then feel your hands or feet clearly.

Near enough to reach · Medium

Notice your ordinary sense of what is within reach.

From a comfortable seat, notice an object within easy reach and another farther away. You do not need to move.
Attend to the sense of “near enough” around the first object, without planning or performing a reach.
Compare this with the farther object. Is the difference visual, bodily, conceptual, or unclear?
Look around normally and feel the surface supporting you.

A room heard in layers · Medium

Let two sounds keep their own places.

Notice a nearby sound and, if available, one that seems farther away. Use sounds already present.
Allow both to be heard without choosing a favorite. They do not need to be equally clear.
Notice their separate locations and the experience of hearing them together. If one stops, let it stop.
Return to a single sound, then to a familiar object and the chair beneath you.

Notice what is already here.
Include a little more.
Listen for what changes.
And return when you choose.