Attention is like a light beam. It can be narrow or wide.
If it’s narrow, say resting on a body contraction, sometimes something will come up outside of this narrow field of attention. It may be restlessness, fear, a compulsion to think, a desire to be somewhere else or do something else. And if that happens, I find it helpful to notice where I feel that restlessness, fear, or compulsion in my body, and expand my field of attention to include those sensations. I include it in the noticing, allowing, and resting.
If it’s not noticed and acknowledged in this way, it’s easy to become unconsciously identified with it. I feel that “I” am restless, or want to do something else. There is very little space to intentionally relate to it, and instead, I may just act on it by getting up and do something else.
If it is noticed, acknowledged, and included in the noticing, allowing, and resting, then there is a shift. It’s recognized more easily as content of experience, and as a combination of sensations and imaginations. There is less identification with it. It’s also helpful to notice the space it’s happening within, and the space within the sensations. Through this, and by being gently and kindly acknowledged and rested with, it tends to relax.
- notice restlessness, impulse to react or do something, compulsion to think, wish to do something else/be somewhere else etc.
- notice where feel it, rest with it, include it in the noticing/allowing/resting
- narrow vs wider attention
- if narrow, something can come up outside of the field of attention, may get stronger to get attention, so helps to include it