Expanding Awareness

Why it works

During moments of mental constriction or overwhelm, a felt sense of spaciousness reduces anxiety.

How to practice

1. Begin seated or standing in a comfortable position. Your eyes may be open or closed.
2. 1. Notice the space a few feet in front of you. 2. Expand your awareness to the left. 3. Now include the space to your right. 4. Expand your awareness to a few feet behind you. 5. Feel the space that extends from the crown of your head. 6. Sense the space below you. 7. Hold your expanded awareness of all six directions simultaneously for 30-60 seconds.

Good to know

Start with your eyes closed to establish the feeling, then open them while maintaining your expanded awareness. If you notice yourself contracting in any direction, simply re-expand there. After some practice, explore with your eyes open.