Mindfulness for Beginners in 10 Minutes a Day: Mindful Moments to Bring Clarity and Calm to Your Morning, Day, and Night by Hocheiser Lara

Author:Hocheiser, Lara [Hocheiser, Lara]
Language: eng
Format: epub
Publisher: Rockridge Press
Published: 2021-04-27T16:00:00+00:00

Practicing the Zoom Lens of Attention

TIME: 2–5 MINUTES

To focus your attention, it can be helpful to use your eyes like a zoom lens for the drishti gaze. A drishti is a point you look at to focus your eyes. This concentration tool can also improve balance. Starting with the drishti, zoom out, and zoom back in. The first part of this exercise should take about a minute. The second part may take two to four minutes.

STEP-BY-STEP GUIDE FOR DRISHTI GAZE

1. Stand up and look straight ahead of you.

2. Find a fixed point (something not moving) in the distance and keep your eyes gently focused there.

3. Shift your weight and come to stand on one foot, keeping your eyes on the focal point.

4. Come back to center and shift your weight to the other side, coming to stand on the other foot, again keeping your eyes on the focal point.

5. Return to center and notice how you feel.

STEP-BY-STEP GUIDE FOR THE ZOOM LENS OF ATTENTION

1. Stand tall and find your drishti gaze.

2. Zoom in so you are looking mainly at the focal point.

3. When you feel ready to expand your attention, start to intentionally take in more of the area in your periphery. Imagine zooming out with your eyes to take in the sides of the space you are in. Note how you feel. Could you see more when you focused on expanding your attention?

4. Just as you did to take in the periphery, take in the depths of the space you are in by also expanding your field of vision up and down.

5. Bring your attention back to the focal point and notice how you feel.

TIP: Now that you have experienced the zoom lens of attention, try the same zooming in and out with your listening. What is that like?

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