What Is Open Focus Meditation?

Unlocking the Power of Spacious Awareness: An Exploration of Open Focus Meditation

In the bustling cacophony of modern life, finding a moment of genuine peace can feel like searching for a needle in a haystack. Enter Open Focus Meditation, the veritable Swiss Army knife in the meditation enthusiast’s toolkit, offering a unique approach to mindfulness that might just be the antidote to our collective stress epidemic.

The Essence of Open Focus Meditation

So, what is this elixir of calm, this Open Focus Meditation? Well, at its core, it’s all about flexibility of attention. Developed by Dr. Les Fehmi in the 1970s, it’s a technique grounded in the principle that the way we pay attention can significantly affect our physiological and emotional states. In layman’s terms, Open Focus asks practitioners to juggle their attention span in such a way that they can shift from a narrow, laser-like focus to a more open, diffuse awareness. Imagine swapping out a microscope for a wide-angle lens; that’s essentially what you’re doing with your attention during Open Focus Meditation.

This technique is rooted in the intriguing concept that pain, stress, and anxiety can often result from our habitual, narrowed focus. By learning to shift into a more open and relaxed state of awareness, practitioners can potentially alleviate these symptoms, paving the way for a serener and more balanced existence.

A Step-by-Step Guide to Practicing Open Focus

Eager to dive in and give it a whirl? Here’s a condensed guide to get you started on your Open Focus journey:

1. Find Your Sweet Spot: Kick things off by finding a quiet, comfy spot where you won’t be disturbed. This practice can be done sitting, standing, or even lying down, so long as you’re comfortable.
2. The Breath Comes First: Begin by taking a few deep, mindful breaths. Let the belly expand on the inhale and contract on the exhale, establishing a steady rhythm.
3. Engage Your Imagination: Now, visualize space. This can be the space between your eyes, the space inside your mouth, or any part of your body. The key is to focus on the emptiness, the ‘nothingness’, rather than the physical boundaries.
4. Expand Your Awareness: Gradually extend this sense of space beyond your body. Imagine the space in the room around you, between the furniture, even the space beyond the walls of the room. The goal is to perceive yourself and your surroundings in terms of the spaciousness that exists everywhere.
5. Embrace the Open Focus State: As you get more adept at sensing space, try to maintain this open, diffuse awareness. Notice how it feels to shift from a narrow focus to this broader perspective. With practice, you’ll find it easier to enter this state of Open Focus.

Does it sound like a bit of a mind-bender? Sure, but that’s part of its allure. This meditative practice doesn’t just offer a respite from stress; it invites you to fundamentally rethink the way you perceive and interact with the world around you.

By fostering an awareness of space and adopting a more fluid approach to attention, Open Focus Meditation can serve as a powerful tool for those seeking to reduce anxiety, enhance creativity, and invite a sense of tranquility into their daily lives. Give it a try — you might just find that spaciousness you’ve been searching for, both within and without.