Wide Focus Meditation
Widening Focus – When I first began to run, that “wonky ankle” would swell. It rarely hurt during the run, but it ached after. I checked with a doctor I trust to make sure I wasn’t injuring myself, then turned my attention during my post-run walks with Morgan to the sensations of a swollen ankle.
Unlike sharp pain, these mildly unpleasant sensations spread through my ankle, into my foot, and up my leg. When I chose “wonky ankle” as my object, I broadened my focus, allowing awareness to wander through my ankle, foot, shin, and calf. This wider focus, like widening the lens of a camera, allowed me to “see” more of the process. I still limited my focus to the ankle, but with a wider view than I mentioned before.
With continued development of your concentration, widen that focus of attention further, spreading it across your body, even into the world around you. Your eyes see far beyond your body, several miles ahead depending on your vision and the time of day. Your ears capture sounds in a large range.
Choose this wider focus of attention and attend to whatever comes in through any of those five “sense gates.”
The ability to open to this wider sense of awareness may bring insight about the nature of the world. Broad awareness may increase your enjoyment, offering a sense of freedom as you take in sensory beauty. It encourages an experience of oneness—the realization you are part of a larger whole.
As you try this, take care not to become scattered. You still need focus and concentration. You are simply expanding the awareness.
Also, be aware of the tendency to default to what is easy. There’s no harm in building on your strengths, but once in a while, do the hard thing. If you’re drawn to a broad focus, once in a while bring your awareness in and focus on one spot. Likewise, if you love that deep, sharp focus, try the opposite just to see what it is like. Do what comes naturally, but also push yourself a teensy bit to try what’s tough. We really can do hard things.
YOUR TURN: WIDENING AWARENESS OF VISION
This exercise is best done either alone or with a practice partner who understands your mindful movement practice so you can tailor your workout accordingly. And remember, safety first.
Begin your movement. As you move, notice what you see directly in front of you, neither left nor right. Stay with that narrow focus of vision.
After a few minutes, allow your vision to expand. Begin to pay attention to things that might be in the periphery. They will not be as sharply defined as what is directly in front of you, but you will still be able to see them. Notice any frustration or straining at trying to see them better. Relax into the images exactly as they are.
After a few more minutes, allow your vision to relax. Let your eyes adjust to taking in anything above or below, left or right, and in front of you all at the same time. Do your best to relax into this unfamiliar type of seeing.
Any time your mind wanders, gently bring your focus back to the sharpest vision, usually what’s directly in front of you. That sharp focus helps you regain concentration. Once you have refocused, you can again broaden your vision awareness. Do this for whatever interval you like.
I have included more than twenty “Your Turn” exercises in the book Make Every Move a Meditation.
This excerpt is from Make Every Move a Meditation by Nita Sweeney which is available now through Amazon and Mango Media.
