Watch motes pass through an open circle without following each one, and respond when one changes inside the space.
Making space · about 3 minutes · eyes open
A narrow mind treats everything that moves as something to track or keep out. Fehmi's suggestion was the opposite: let the space stay open and let things pass through it. Sounds, sensations, and thoughts can be present in attention without attention closing around any of them.
Clearing makes that visible. Movement crosses an open circle continuously. The exercise asks you to keep the circle open in your attention, so that the motes are included without being chased.
Small motes drift through a large open circle. Occasionally one of them gains a ring while it is inside the circle. When you notice that, press Noticed, tap the field, or press Space.
Most of the movement is just movement. Nothing needs to be kept out and nothing needs following. With reduced motion, motes appear inside the circle without travelling across it. A press with nothing ringed quietens the field for a moment.
Rounds are tick marks, and nothing is scored or saved.
The exercise registers presses. It cannot tell whether you were tracking each mote or resting in the open circle, and finishing it does not demonstrate a wider attention or any brain state.
Clearing suits moments when the mind is busy. There is a lot happening on screen, and the practice is in not treating any of it as a problem.
Shift follows and asks you to move deliberately between one detail and the wider field. The Sound and Space meditation applies the same open circle to hearing.
One of seven attention exercises after Les Fehmi's Open Focus method. "Open Focus" is a trademark of its owners; this independent project is not affiliated with or endorsed by them. Source: Fehmi & Robbins, The Open-Focus Brain (2007). A wellbeing and education tool, not a medical device or a substitute for professional care. Created by Matt Knapp.