So,
In part one,
You experienced the acknowledging attentive mode of perception without any focus.
Just being wide and open,
Noticing what's there to perceive in different modes.
So when listening,
When seeing your body experiences,
You also could apply this to your thoughts.
In part two,
I want to introduce that you can do this,
Keeping this open mode of perception and having a focus at the same time,
Like a center of gravity that you aren't distracted from,
That you keep in your inner focus for the whole time,
But not being drawn to the center totally,
Not being absorbed,
Finding a fine balance between staying wide open,
Non-judgmental and having a focus.
The easiest way to perceive this is in the visual field for most people.
So keeping your view on one object in a curious way,
Like a researching mode,
But at the same time keeping your field of perception wide.
So there is a center,
There is a focus,
But you stay wide,
What's around the center to be seen.
You also could do this when listening to sounds and in other ways of perception,
Other modes of perception.
Now for this minute,
For these minutes,
I'd like to invite you to experience and research a pleasant situation.
So what is,
What makes,
For example,
A beautiful summer stay so pleasant?
And together we would experience this and research it.
If you would like to research another pleasant situation,
Please feel free to choose another situation that is positive for you.
And we start again by taking a stable position,
A mountain-like position,
Where your breath can flow freely.
Maybe take some moments to perceive in an acknowledging,
Wide,
Attentive way,
What is there to be heard at this moment?
What bodily sensations can you perceive?
Your breath,
How it is flowing.
And if your eyes are open,
What is there to be seen in a wide,
Non-judgmental way?
And in the next step,
I'd like you to imagine a beautiful summer's day or whatever situation you chose for yourself.
Then ask yourself the question,
Where is the center?
What makes this summer's day so beautiful for me,
So pleasant for me?
Where is the strongest emotional resonance,
The center of the pleasantness?
And at the same time,
Stay wide,
Acknowledging what is there to be heard at the same time,
Thoughts that come up,
Bodily sensation.
So I want you to balance these two things.
So where is the center of pleasantness of a beautiful summer's day?
And whatever comes up,
Ask yourself again and again the question,
Where is the center,
The strongest emotional resonance?
So track down,
Move to the parts of your experience that make this experience so beautiful,
So pleasant,
Without losing your inner width,
Staying wide open in your perception from moment to moment.
And if you stay with one answer,
Stay with the other.
If you are with another answer and are drawn into the experience,
That's okay.
Just notice it and then move back to the wide open,
Acknowledging perception.
And again ask the question,
What is the center,
In the center of a beautiful summer's day?
That makes a summer's day so pleasant for me.
And to wrap this up,
Some ideas how you can apply this little exercise in your everyday life.
You could use any positive experience,
Moments of success,
Moments of joy,
Moments of gratefulness and take one or two minutes,
Move into the wide open,
Acknowledging mode of perception and ask yourself,
Where is the center of this experience?
That made the center,
This experience so pleasant.
And feel where the emotional resonance is the strongest and stay there for the one moment.
And when something else comes up,
Notice it and look again for the center.
What makes the situation so pleasant?
And of course you could integrate this little practice in,
For example,
At the end of the day when you ask yourself the question,
What made this day great?
What are the moments that I'm the happiest about and for every moment take one minute and look for a center,
What made this moment so pleasant?
