Open Focus Meditation

Expand your focus and perceptions with this amazing meditation that leads to a feeling of freedom, expansion and alert presence. Open focus trains the mind through visualizing space within the body and around the body and ends with the awareness of all sensations and perceptions in your experience. Become the witness and enjoy spacious awareness.

Transcript

Welcome to open focus meditation.

Most of us have a narrow focus as we go through our daily lives,

Which can lead to stress response and a narrow vision of what our lives can be.

This meditation takes us on a journey within the body.

And the structure is a series of questions that will ask you to imagine space,

If it's possible to imagine the space.

These are not yes or no questions,

These are meant to allow your body and mind to naturally respond.

So you don't have to give any effort,

Just allow your imagination to flow.

It may start just as a vague feeling or a visual that you get.

So just stay with your experience.

And the more practice you give this,

You will notice the experience will change.

And you will also notice changes in your focus and your ability to open your attention to all kinds of perceptions during your day to day life.

I suggest you start sitting or lying down if you're not feeling sleepy.

The danger is if you're laying down,

You can fall asleep.

And you want to start with your eyes closed.

So as you hear the following questions,

Simply answer it for yourself.

Can you imagine the space between your eyes?

Is it possible to imagine space between your ears?

Can you imagine the space inside your throat as you inhale and exhale?

Is it possible to imagine the space between your shoulders?

Can you imagine your whole chest is filled with space?

Is it possible to imagine the space between your mouth and the stomach?

Can you imagine your rib cage is filled with space?

Can you imagine the region between your shoulders and ribs are filled with space?

Can you imagine at the same time you are aware of your heart filled with space?

The region around your heart is filled with space.

Can you imagine the space inside your stomach?

Is it possible for you to imagine your abdomen is filled with space?

Can you imagine the space inside the lower belly?

Can you imagine the stomach and the lower belly connected with space?

Can you imagine the space between your hips?

Can you imagine your buttocks and your hips are filled with space?

Is it possible to imagine the space between your hips and knees?

Can you imagine your legs between your knees and ankles are filled with space?

Can you imagine your feet are filled with space?

Can you imagine the space inside each of your toes?

Can you imagine your legs,

Feet and toes are filled with space?

Can you imagine your shoulders and between your shoulders are filled with space?

Can you imagine your arms between your shoulders and elbows are filled with space?

Can you imagine your arms between the elbows and wrists are filled with space?

Is it possible to imagine the space inside your hands?

Can you imagine space inside each of your thumbs and fingers?

Can you imagine your arms,

Hands,

Thumbs and fingers are filled with space?

Can you imagine that as you inhale the space inside your throat expands to fill your whole body?

And exhale the air evacuates leaving space behind.

Can you imagine your teeth and gums are filled with space?

Can you imagine the region between your upper lip and base of the nose are filled with space?

Is it possible to imagine your eyelids filled with space?

Can you imagine the region between the bridge of your nose and the back of your head are filled with space?

Can you imagine your whole head and neck are filled with space?

Can you imagine your whole head and body are simultaneously filled with space?

At the same time you are aware of the space inside your body.

Is it possible to be aware of the space around your body?

The space between your fingers,

Between your toes,

Behind your head,

Neck,

Above you.

Beneath you.

To the sides.

In the front.

And behind you.

Is it possible for you now to imagine the boundaries inside and outside are dissolving?

And you experience the space as continuous space.

And the boundaries are receding in every direction.

Is it possible to attend equally to the sounds at the same time imagining the space that is in and around you in all directions?

At the same time attending to sounds,

Space.

Can you attend to body feelings and emotions that might be present?

Giving them equal attention as to the sounds and the space.

Is it possible to be aware of every sensation that is available?

Attending to all sensations and perceptions equally and simultaneously.

Letting space pervade and permeate all of your experience.

This is the state of open focus.

With equal and simultaneous attention to all sensations and perceptions.

With space permeating and pervading all of your experience.

You will be able to reach the state of open focus more easily with regular practice.

Thank you for practicing with me.

This is Anne Baker from Essence Health.

Reviews

So glad to discover this on Insight Timer. I became aware of Dr. Les Fehmi’s research on Open Focus meditation years ago. It is a very accessible practice.

I've recently discovered open focus meditations, and this is a particularly good one!

Loved practicing finding space in so many places inside, then recognizing connection to larger space and hanging out there! Fun !!

Beautiful step by step guidance towards a state of open focus. 🙏

Fantastic. I have been looking for a source of open focus meditation and this is really effective. Thank you so much.

Simple and perfect! Thanks 🌟🙏🏽🌟

Very interesting & quite soothing. Thank you!

While this practice is not the quiet, soothing meditation I would normally enjoy in the morning, I was pleasantly surprised by the exercise. Definitely effective for awareness training, and could be used for energy clearing and healing. Thank you for this little gem! Blessed Be!