Start by finding a comfortable quiet space where you won't be disturbed.
Sit in a position that allows your body to be at ease yet alert,
Whether that's on a cushion,
A chair or on the floor.
Gently close your eyes or rest your gaze at a single point in front of you.
As we begin,
Take a few moments to bring your attention inward.
Notice how your body feels in this moment.
Is there tension anywhere?
Is there ease anywhere?
Simply note what is present for you right now.
Now take a slow deep breath in and out.
Feel the rise and fall of your chest,
The sensation of the air entering your nostrils and leaving your body.
Do this for a few more breaths,
Each breath grounding you more deeply in the present moment.
Once you feel more centered,
Let's start with the 50-50 attention mindfulness technique.
This is a practice about maintaining balanced attention while interacting with others.
It's about sustaining 50% of your awareness on your own internal experience and 50% on the other person.
Visualize a person in front of you.
This could be someone you see on a daily basis or perhaps someone you are having difficulties with.
See them clearly in your mind.
Let's begin with focusing 50% of our attention on the person you visualized.
Notice their face,
Their expression,
Their posture.
If they were speaking to you,
How would their voice sound?
Take a few moments to immerse yourself in this image and the imagined sensory details of the other person.
Now shift your attention inwards.
Dedicate 50% of your attention to your internal experience.
How is your body reacting as you visualize this person?
Are there any sensations,
Emotions or thoughts arising in response to this person?
Simply notice them without any judgment.
As we continue this meditation,
Keep shifting your awareness.
Spend a few moments focusing on the other person,
Then a few moments focusing on your inner experience.
The aim is to balance your attention,
Not getting lost in the other person nor getting lost in your own reactions.
Remember to breathe.
With every breath in,
Acknowledge your own emotions,
Thoughts and body sensations.
With every breath out,
Consider the other person,
Their possible feelings,
Perspectives or experiences.
If you find your mind wandering or your attention tipping more one way,
That's perfectly ok.
Simply note that your mind has wandered and kindly bring it back to this 50-50 balance.
This is the practice,
The continuous returning and rebalancing of attention.
In our interactions we often get swayed one way or the other,
Overly absorbed in the other person or overly absorbed in our own responses.
The 50-50 attention practice allows us to find balance and a middle path.
Cultivate a grounded presence,
Deeper understanding and compassionate connection.
When you are ready,
Gently let go of the visualized person in front of you.
Come back to sensations of your breath and the rise and fall of your chest.
When it feels right,
Slowly open your eyes and bring the mindfulness and balance you've cultivated into the rest of your day.
Remember mindfulness is a practice.
The more you engage in this 50-50 attention,
The more natural it will become in your daily interactions.
This technique is not only for difficult situations but also for enhancing the quality of all
