THIS MOMENT IS YOURS
Wide Attention
Let the whole moment be included
About this practice20:00Ready when you are
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A LITTLE TIME, WELL SPENT
Take this moment with you.
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SELF-GUIDED PRACTICE
How to practice
- Sit in a stable posture and begin with a few breaths or body contact points to establish steadiness.
- Let attention widen to include sounds, body sensations, thoughts, emotions, and visual impressions together.
- Do not choose one object as the main focus unless you need grounding.
- Notice how experiences arise, change, and pass within the wider field of awareness.
- When attention contracts around one thought or sensation, recognize the contraction and gently widen again.
- Allow pleasant, unpleasant, and neutral events to share the same space without ranking them.
- If the field becomes overwhelming, return to one simple anchor such as feet, breath, or sound.
- Finish by sensing both the whole body and the room around you.
Stay comfortable. You can stop at any time or return to your natural breath.