Spot Meditation - Zoom Lens

This meditation aims at high quality focus for a short time. Less than a minute is all you need to break the momentum of thoughts. The exercise below uses a visual focus. You could equally well focus on a sound or a tactile sensation, if you prefer to close your eyes.

Instructions

  1. Take a deep breath or two, and let your body relax.
  2. Now focus on to anything in your field of vision; the letter 'T' on the title of a book, the edge of a leaf, the pattern on a plate. Increase the magnification. Go right into the detail and enjoy it.
  3. 'Name' it silently as you breathe out: 'T' or 'leaf' or 'pattern'. Play with it in your imagination if you wish. What does it remind you of?
  4. Feel your body and mind relaxing into the activity.

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