Expansive awareness is easily incorporated into a mindfulness routine, and can deliver powerful and perspective-shifting results over time. Throughout the program, we’ve discussed “triggers” and “hooks” in a variety of contexts, from their ability to unseat our focus, to their tendency to lock us into unconstructive thoughts or emotions. When we’re upset, anxious, or discouraged, our focus tends to narrow and latch onto negative thoughts. We think negatively, we feel negatively, we fear negative outcomes, and the cycle continues to perpetuate itself. These are the “hooks” we occasionally fall into, and that we want to combat. Expansive awareness works as an antibody to these thought patterns by expanding our awareness beyond what’s upsetting us, and encouraging us to see, without judgment, the many possibilities of the present moment. This creates room in the mind for positive thoughts, and can successfully unhook us from the negative ones.
Developing this skill may take some time, so if you don’t get it on your first few attempts, just keep practicing. The more you practice expansive awareness, the greater ability you will have to access a more open and settled state of mind.
In this exercise, you’re going to slowly expand your awareness outside of yourself. If you find your mind wandering from your experience at any time, simply notice that it is wandering, and gently bring yourself back to the exercise.
