Zooming In and Out with Mindfulness

Let's begin by finding a comfortable position, whether sitting, lying down, or even standing. If it feels right for you, gently close your eyes. Take a deep, cleansing breath together, inhaling through the nose and slowly exhaling through the mouth. As you exhale, allow your jaw to soften, releasing any tension in your face, around your eyes, cheeks, forehead, and lips. Invite your shoulders to relax, along with your hands and belly. Give your body full permission to let go as your breath settles into its natural rhythm.

For a few moments, gather your attention on your breath. When your mind wanders, gently guide it back to this breath, in this present moment. In today's meditation, we'll practice the skill of zooming in and out of our experience. Often, we become absorbed in the content of our thoughts, emotions, or physical sensations without the ability to step back and see the bigger picture. We'll practice shifting between focused attention and a broader perspective.

Begin by narrowing your attention to your breath, as if focusing on the area just around your belly button. With each inhale, notice the sensations there, making your attention precise, like looking through a microscope. Direct all your awareness to this single location in your body, as if pointing a laser directly at that spot.

Now, expand your awareness to include all the sensations in your body. Rest in a vast, open awareness. Feel the outline of your body and the space around it. Become more attuned to the sounds, smells, and other sensory experiences surrounding you. Notice how your posture may open up slightly.

Once again, narrow your focus to your belly, like a laser pointer. Then, expand outward. Alternate between this focused attention and open awareness a few more times, at your own pace.

For the last few moments, simply rest in this open, aware, and relaxed presence. Take one more deep breath together, inhaling through the nose and exhaling through the mouth. When you feel ready, gently open your eyes.

As you move through your day, see if you can practice both of these skills – the ability to tune into one thing with focused attention and the ability to step back and see the bigger picture. Remember, mindfulness is not just a practice, but a way of living. Approach your thoughts and emotions without judgment, cultivating loving-kindness towards yourself and others. By incorporating mindfulness into every aspect of your life, you can learn to live fully in the present moment, reduce stress, and discover inner peace.

Thank you for sharing your practice with me today. Until we meet again, take care and be well.