This meditation practice assists the mind to connect to its true spaciousness and to meet the minds of others with an open, accepting, accommodating attitude. It is particularly helpful in preparing your mind for conversations or situations that may be fraught.
Instructions
- Begin by being seated comfortably in a chair with feet flat on the ground, your back straight but not rigid.
- Allow your hands to rest either in your lap or on your thighs, whatever is most comfortable. Work with eyes closed.
- Take three deep breaths: in through the nose, out through the mouth. Then return to your natural breathing pattern.
- Stay focused on the breath.
- At the end of the out-breath, just before the next in-breath, notice the tiny pause. This is the space of mind before conditioned mind: mind before male/female; us/them; good/bad; right/wrong.
- In this tiny pause is the great spaciousness where mind is just mind – mind without bias, opinion, set perspectives – where all comfortably coexists.
- As you breathe, direct your full awareness into this space between each out-breath and in-breath.
- Allow your mind to open into this space.
- Allow this space to open into your mind.
Duration
- Aim for minimum 5 mins 3 times per week.
- Like any other skill, mindfulness is developed through regular and sustained practice.
THE COMPLETE SERIES OF MEDITATION EXERCISES
- Synchronise Mind and Body Assists mind and body to be alert and aware and fully present in the moment—enabling us to make thoughtful choices, in real-time, about how we respond, what we say and how we act.
- Body Scan Technique useful in calming body and mind, especially before sleep.
- Spacious Mind (Exercise above) Assists the mind to adopt an open, accepting, accommodating attitude—particularly helpful preparation for fraught conversations or situations.
- Circular Breathing Practice shown to improve cognitive clarity, and ease feeling emotionally stuck.
- Notice and Name Observing sensations in the body, emotions and thoughts with friendly curiosity, naming them, letting them go.
- Equanimity Technique enabling you to handle uncomfortable feelings and maintain mindful presence.
MORE ABOUT MINDFULNESS
Read a description of mindfulness and its benefits in the introduction to the series here
