A Few Things In The Room

A gentle, trauma-sensitive meditation exploring visual awareness and orientation to the surrounding environment.
The practice invites noticing three things in the room, perhaps through their colors, shapes, or textures. Attention then widens to include the edges of the room, the distance between objects, light, and the space around the body.
There is no need to search for anything special or make meaning out of what is seen. Ordinary objects and small details are enough.
The practice offers an opportunity to move attention between the body and the environment, allowing the eyes to wander naturally without needing to focus on one place.
A quiet exploration of visual awareness and flexibility, with space for the experience to change - or remain exactly as it is.
The practice closes by allowing the eyes to rest wherever they naturally settle.

Transcript

Welcome. Take a moment to look around. You might keep your eyes open or soften your gaze. Without needing to search very hard. Find three things you can see. The first might be a color. The second might be a shape. The third might be something with an interesting texture. Take your time. There is no need to make this meaningful. You are simply allowing your attention to include the environment. Perhaps you notice something blue. Or something rectangular. Perhaps you notice food. Fabric. Glass. Meddle. Whatever happens to catch your attention is enough. Now look around again. Notice where the room seems to begin and end. Notice the distance between you and something across the room. You don't need to stare. Your eyes can move naturally. And perhaps notice that you are not only experiencing your thoughts and sensations There is also a physical environment around you. A room. Objects. Light, Space. For a moment, Allow your attention to move between yourself and the room. You might notice your hands and then look at something across the room. Notice your feet. Then look toward a window or doorway. There is no need to hold your attention in one place. You can move it. And as you finish Notice whether having a little more awareness of the room changes anything at all. It may. It may not. Both are okay. Let your eyes settle wherever they naturally want to rest. Thank you for being here.