Guided open-attention meditations
Choose a session by its theme and length. Listen when you like, or read the spoken cues first. No prescribed order.
- Feeling Space
The first practice: discovering imagined space as the doorway into open attention.
- Head and Hands
Deepening body-space: the head, the hands, and the volume they share.
- Sound and Space
Open listening: every sound at once, arising inside the space you imagine.
- Seeing Wide
Eyes-open practice: soft gaze, full periphery, seeing through space.
- Dissolving Tension
The four-step protocol: find it, surround it, permeate it, merge with it.
- Whole Sky
The full practice, sparse and quiet: long silences, the widest field.
- Three-Breath Reset
A doorway practice for the middle of the day. Eyes open, three breaths, wide.
For pain
Five sessions after the four steps in Les Fehmi's Dissolving Pain: imagine the pain and the space together, one region of the body at a time. Nothing in them asks you to push into pain. The narrated explainer gives the reasoning first.
- The Pain and Everything Else
For pain anywhere. Simultaneous attention: the pain and a comfortable place, held at once, with equal weight.
- Head, Lightly
For an aching head, a tight jaw, or tired eyes. The distance from the ache to the edges of the head, then looking through it.
- Shoulders and Walls
For a stiff neck and raised shoulders. Wall to wall through the shoulders, floor to ceiling through the neck.
- The Back and the Floor
For a back that hurts. Weight, the length from crown to floor, and the volume the ache already occupies.
- Inside the Joint
For a painful knee, hip, wrist, or hand. The gap inside the joint, the smallest movement, and what passes through.
These independent practices draw on Les Fehmi’s Open Focus method. Read the attribution and limits.