Let's experiment with a panoramic gaze.
Initially,
We'll start with our eyes open and explore what a panoramic gaze feels like.
So the contrast to a panoramic gaze is a narrow focus.
And this narrow focus is what we use most of our day when we're working on screens,
But also when we're looking directly at another person.
Panoramic gaze,
In contrast,
Is when we widen and relax the muscles of our eyes in order to see a view,
Such as a wide horizon or a mountainscape.
So if you can see out of the window,
Just initially look at what is at the centre of your vision.
And you can do this in a room,
Just focusing perhaps on a picture on your wall.
And just take a few breaths,
Really focusing in on an object directly in front of you,
Noticing all the fine details.
And if you're able to,
Perhaps noticing any associated tension,
Maybe in the eyes or the face or the jaw,
But there may also be tension elsewhere in the body,
Maybe the fingers or the toes.
Just notice.
And then whatever you're focusing on,
Can you soften,
Maybe even allowing that image to blur slightly,
As you start to allow the wider aspect of your view to emerge,
Like you're opening the lens of your eye so that you can see right from the corners of your eyes as much as you can,
Create a wide panoramic gaze.
You may notice a softening of the eyes.
You may notice that the vision is not so clear,
But you're able to take in more information.
If you can just soften with your eyes open,
Allowing that width,
That perspective to just be No need to explore the intricacies of each object.
Just accepting the entirety of the vision as it is.
Feel how your body is with a panoramic gaze.
Is there less tension?
Or has sensation shifted?
There's no right way to be with this.
Just notice what's happening for you.
And then gently close your eyes.
And noticing your breath.
If you're able to,
Can you sense the rising of the breath as you inhale,
And the descending as you exhale?
The rising and lengthening of your spine,
That central line of the body as you inhale.
And then a sense of settling,
Descending through the central line as you exhale.
Just simply using the breath as it naturally expands and contracts the muscles and bones of your spine.
Using that breath to focus in on the central line of your body.
Noticing the spines and the axis,
The center.
See if you can really tune your inner gaze into the detail,
Sensations within the central line.
Do you see your spine visually with your inner gaze?
Do you feel the movement,
The energy within the spine as you breathe?
Do you sense the connection of different parts of the spine more keenly than others?
Maybe as you breathe,
The connection of the ribs to the spine draws you.
Or maybe the movement of the belly as you breathe enables you to focus in on the low spine.
Just noticing,
Focusing on the central line of the body.
And just as we did with the eyes open,
Now with that internal gaze,
With the eyes closed,
Can you expand your inner landscape,
Allowing that panoramic view to emerge.
And just exploring what feels right for you.
Does that panoramic gaze expand within the boundary of your body?
Or does your gaze expand beyond into the space that surrounds you?
Softening that inner gaze,
Allowing a wider perspective of being to arise.
Maybe sensing a gentle expansion and contraction of the panorama with your breath.
Maybe sensing the subtle expansion and contraction of sensation around the body.
As you allow that wide perspective to soften your inner gaze.
Noticing how that expanded inner view feels.
How does the mind feel as you explore that panoramic inner gaze?
How does the body feel?
Is there a word that could capture the feeling?
Just knowing that word will stay with you,
Either into your dreamtime or into the rest of your day.
Take a few more breaths to just let go of all effort.
Let go of the inner gaze.
Just settle.
Just be.
And as you notice the sound of my voice,
Just know that it's okay for you to let go.
Dropping down to sleep.
Knowing that this is a place of rest.
A place to restore.
Safe in the knowledge that you're being held by the earth beneath you.
The space around you.
Just dropping down.
Resting into a peaceful sleep.
