This exercise is designed to help us learn how the focus of our attention and awareness can be directed towards something. In this case, we will direct our attention towards our internal space or domain. This engenders a sense of focused relaxation and security but also allows us to come into contact with our internal spaciousness.

Goals:

1)To consciously direct our focus and attention and maintain it.

2)To encounter our own internal space.

3)To begin to explore the spaciousness within us.

Timing:

1-2 times daily.

Structure:

Anchoring ourselves to the breath. (approx 2 mins)

Connecting with visual senses with eyes closed. (approx 2 mins)

Observing our internal space. (approx 6 mins)

Anchor back to the breath to finish. (approx 1 min)

Reflection Questions:

1) How easy was it to let images, thoughts and scenes fade away?

2) How did I feel in my internal space?

3) Could I move around my space?