Welcome to the Mindfulness Made Easy Portable Practices. In the Mindfulness Made Easy course I teach simple and quick practices that you can do anywhere and anytime.

This is the third portable practice that I teach in the course, Field of Vision. This practice is great for those of you who prefer visual focuses.

It’s your’s to listen to, download and share as many times as you like for personal, non-commercial use. There are written instructions below as well.

Enjoy!,

Elena

 

To Listen: Click play to listen on this page.

 

To Download: Click on the Download button below. If it does not download automatically:

1. A new window will open with an audio player (like the player above).
2. Right click on the player and choose “Download File” or “Download Video”
3. iPhone users will want to first copy the meditation into iTunes (on your computer) and then sync with your iPhone.

 

Written Instructions: Field of Vision

1. Start by gazing down a comfortable distance in front of you and becoming present. Become present by simply noticing yourself where ever you are, noticing that you are sitting or standing or lying where ever you are right now.
2. Notice that you are breathing. Notice your breath moving in and out of your body.
3. Shift your attention to your gaze and notice what you can see.
4. Without moving your head or eyes, notice your whole field of vision, including your peripheral vision, for a few breaths.
5. End where you began, by simply shifting your attention back to your breath, noticing that you’re breathing.
6. Raise your eyes to end.

Note that the first 2 and the last 2 steps are practically the same. We start by becoming present and noticing our breath and end by noticing our breath again. This helps us ground into the present mentally (by simply noticing that I am here, where ever I am, right now) and ground in the present physically, through our bodies (which are by nature in the present).