Seeing Meditation

So coming to standing in front of a window where you can see a landscape in front of you.

It may be urban or it may be in the country.

Whatever it is,

Beginning by taking in what you can see with the sense of sight from a broad perspective.

Allowing the eyes to see what is before you in terms of qualities as best you can without naming or telling a story about what is seen.

But rather noticing movement,

Color,

Shape,

Positive space,

Negative space.

Allowing the eyes to roam over this vista in front of you.

Noticing when the attention moves into thinking or planning.

And gently returning to seeing.

And narrowing your view now.

Picking a particular object or space to focus on.

Bringing a kind of granularity to attention.

Once again,

Focusing on the sense of sight without naming.

Attending to shape.

Shades of color.

Movement if there is movement.

Texture.

Opacity or transparency.

Really getting to know this object of attention.

As you can see,

Neural intense is on and off because it can give you theatio effect.

Be took some careful UW Humphrey Clay's ecology and then 2010.

I'm widening the view once again now to take in the entire landscape,

Allowing the eyes to move over what is before you with a kind of soft and open gaze,

Open and receptive to this wider view.

And then when you're ready,

Letting go of this seeing practice and moving into your next moments.