Sensing the Space Around You

Where it comes from

Most of the time our attention is narrow: fixed on a screen, a task or a stream of thought. Many contemplative traditions point out that there is another way to attend. The Vigyan Bhairava Tantra, for instance, invites the meditator to feel awareness extending in all directions, and Zen speaks of the mind as wide and open as the sky.

In the 20th century the psychologist Les Fehmi developed a set of exercises he called open focus, which guide people to imagine the space around and within the body. Similar ideas appear in the meditations of many modern teachers, including Joe Dispenza's practice of resting attention in space rather than on the body or thoughts.

The practice is simple and often surprisingly calming. Space has no edges to grip, so the mind tends to loosen and widen when it rests there.

How to practice

1. Sit comfortably and close your eyes.
2. Imagine the space between your eyes. Then the space inside your head.
3. Imagine the space around your body: in front of you, behind you, to each side, above and below.
4. Let that space widen to fill the room, and then beyond the room, as far as you can imagine.
5. Notice that sounds, sensations and thoughts all appear within this space. Rest as the space itself for a few minutes.

Tips

• You don't need to see anything. Just sense, or imagine, the space.
• If you get lost in thought, notice the space that thought is appearing in, and widen again.
• It can be a helpful practice when you feel crowded, rushed or tense.

A note of care

Some people feel a little disoriented the first time. Open your eyes, feel your feet on the floor, and come back gently if that happens.