Six Directions Awareness To Create Space When Overwhelmed

A short meditation for moments of mental constriction. Seated or standing, with eyes open or closed, you extend your awareness in turn to the space in front of you, to the left, to the right, behind you, above the crown of the head and below your feet, then hold all six directions at once for a minute or so.

A felt sense of spaciousness has a direct calming effect on an anxious or overwhelmed mind. Begin with eyes closed to establish the feeling, then practice with eyes open so you can use it in a meeting, on a train, or anywhere the walls seem to be closing in.

Transcript

In this practice, We'll explore how playing with our awareness can create a sense of spaciousness from which effortless action and sustained focus can arise. Too often, When we're focusing on something, Our awareness collapses, And this wastes energy and reduces our effectiveness. So for the next few minutes, We'll be practicing focused attention alongside a sense of expanded awareness. Okay, Please find a comfortable position, Either seated or standing. If it's comfortable, Begin with closing down the eyes. Let's explore this space around you, One direction at a time. First, Bring your attention directly to the space in front of you. Just a few feet out. And now let your awareness expand to the left side of your body. And you can imagine that the entire side is completely open, Almost like an open window. And feel the space extending outward here. Now shifting over to the right side of your body. Again, Just a few feet. Notice if you're holding any tension or, More importantly, If you're trying to do this. And if so, Just let that soften. Next, Become aware of the space behind you. No need to physically turn around, Just be aware that there is space behind you. Maybe you feel your back softening, Becoming permeable to the space. And now bring your awareness above the crown of your head. Extending several feet upwards so that if there was a sound above your head you would certainly notice it. Notice if this creates a slight shift in your posture as well. And now bring your awareness to the space below your feet, To the ground and the earth, Again extending a few feet downwards. And feeling supported by the ground and the earth. And now holding awareness of all six directions simultaneously. Front and back. Left and right. Above and below. And your body is at the center of this three-dimensional space. And finally, See if you can focus your attention on your breath as it enters and leaves your nostrils, But maintaining this sense of expanded awareness in all directions. And just play with this for the next 20 seconds or so. And if you notice yourself contracting in any direction, Just simply re-expand it there. There's no effort needed, Just a gentle reopening. And now if your eyes are closed, You can slowly open them, But maintaining this expanded awareness with the eyes open. Notice how your visual field affects your sense of space. And you can allow your gaze to be soft and receptive. And remember that this practice is available at any time during the day. This practice is now complete.