Feel the space around your body, starting with the back and moving outward, then feeling the space around you, and above and below. Let that ability to feel expand out in all directions. Sense into the space, expanding around your body. Now listen to sounds as far out as you can hear, while also noticing your body in this expanded way. Breathe and soften. Don’t try too hard. Now if you want to, open your eyes and expand your field of vision. So that our body is expanded, our listening is expanded, and our vision is expanded. Rest here in this wide open, spacious awareness like the sky. Vast, expansive, boundless.
Diana Winston
Spirit Rock Residential Teacher
Diana Winston is the Director of UCLA Mindful, the mindfulness education center of UCLA Health. She has taught retreats at Spirit Rock since 2004. She is the author of Fully Present, The Little Book of Being, and Wide Awake: A Buddhist Guide for Teens.