Let's engage GOWO,
Which is an amazing open-eyed meditation technique for calming the mind and living in the present moment.
Give it a go and keep playing with it until mastered.
The possibilities are infinite.
As you listen to me now,
Look ahead at whatever happens to be in front of you.
Start by relaxing your gaze to let your field of vision spread out to the left and right.
Do not look directly at anything to your left or right.
Instead,
Use your peripheral vision to simply notice what is there.
What you can see may be blurred and not in sharp focus.
That's okay.
Your intention right now is to very gently let your attention open up wide to the left and right as you continue to gaze ahead at whatever is in front of you.
Now,
Notice what it's like to let your gaze open up wider both upwards and downwards,
Again without looking up or down.
Irrespective of where you are or what you can see,
Gently let your attention open up more widely to notice both above and below simultaneously.
Now,
Notice what it's like to let your attention open up wide to the left and right and above and below so that you are gently alert with your attention wide open.
There is no need to strain or stare.
You are allowed to blink and breathe normally.
You are simply tuning in to notice all that your eyes are currently seeing.
While continuing to maintain this wide and open gaze,
What's happening in your mind?
Is it chaotically busy or calmer and quieter than before engaging Gao?
Does your inner experience of this moment become more restful?
Are you thinking about the past or the future or are you present,
Noticing the here and now?
Can you become aware of an inner spaciousness or even stillness as you continue to engage Gao?
I invite you to continue to play with engaging Gao.
Anytime and anywhere you notice yourself caught up in your mind or whenever you simply want to tune in,
Appreciate and enjoy the moment you're in.
Keep going and bye for now.
