Exploring Mindfulness Further 119Choosing space and stillness (or silence) as your objects of mindfulness can be a very potent
practice for gaining this flexibility and freedom from the habits of identifying with the “waves” of
your mind (thoughts or feelings that are deep and intense).
Exercise: Meditation Practice for Mindfulness of Space, Inside
and Outside of You
The following two meditation practices offer you a means to cultivate awareness of space (inner
and outer) and of stillness and silence.
Try these practices with a sense of curiosity and playfulness. You don’t have to make anything
special happen or become anyone or anything other than who you already are!
In fact, it is helpful to consider the possibility that you actually already have vast spaciousness
and stillness available to you (like the vast ocean depths) and all that is required is to allow space and
stillness to reenter your awareness. Let the spaciousness and stillness within you “come back in,” so
to speak. There is no work you have to do—none whatsoever! Just bring kind attention to what
is already here.
Instructions
Take a comfortable position. Collect attention by focusing mindfully on your breath sensations for
a few breaths.
When you feel steady and focused, widen the focus to include all sounds, letting them come to you
without adding or subtracting anything. Focus on the direct experience of sound without being caught in
the name or story about any sound.
Practice mindfulness of breath sensations and sounds for a few more breaths.
Now bring your attention to the spaces between the breaths, there between in-breath and out-breath,
and there, at the end of the out-breath before the next in-breath. Let your attention rest there, in the
spaces between each breath. Come back to the space whenever your attention wanders.
When you notice that sounds draw your attention, first notice the sound, then notice the spaces
between the sounds. Notice how one sound is louder, another softer, one closer, one farther, and how all
have space between and around them. Notice how all the sounds exist within a larger container of space.
Let your attention rest in the space that holds all the sounds, allowing them to come and go.
When you wish, open your eyes. Look around at what is before you. What do you see? Objects,
of course, but do you see the space between the objects? Look more closely. See the space and the shape
of the space between objects near and far. Can you see the vast space that holds all the objects you are
viewing? Relax and look deeply.
Whenever you like, practice noticing space, either as a formal meditation practice (as sug-
gested above with breath sensations, sounds, or viewed objects) or more informally, just paying
attention in different situations as you go about your day.