I love that you're here. More importantly, I hope that you love being here too. 

This is an appreciation technique. This technique brings all of our attention to the external audio field. We tune into "what does my life sound like right now?" 

This technique builds concentration, sensory clarity, and equanimity. It helps us to appreciate things just as they are. 

This technique builds on the Feel Out technique. In Feel Out, you focus on external sensations. Often, you'll notice movement, a change or flow when you do Feel Out for a long time. 

This week, we're focusing on the external visual field, See Out, but adding in an extra layer, we're going to try and see if we can spot when things expand or contract. 

You'll look around the space in which you're in, and when your attention is drawn to an object, let it stay there and then notice if there is any change like:

- the object seems to get bigger (expansion)
- the space around the object seems to be less defined (contraction)
- Your attention on the object gets stronger like it is the only thing you can see (expansion)
- Your attention on the object drops (contraction), and you start to look for a new object to look at (expansion)

The labels are:

There is guesswork in this technique that builds equanimity. Be open and curious about how expansion and contraction show up in this exercise. 

You can also take this idea into your work by noticing when your attention wanes, when it strengthens and where else you sense this shift in your work style. 

SHF Good.mp3 11.15 MB

SFH is a Nurture Positive practice where you selectively attend to positive emotions. In this practice, you intentionally try to create a pleasant state by bringing a pleasant image and sound to mind. In this practice, you don't need to label the experiences; you soak into the positive emotions as they arise. 

One thing to remember is that although we are trying to bring up pleasant emotions, they do not always come. So, if you are doing this practice and there is no feel-good, do not worry. Simply concentrate on the positive image and sound -- you'll still be developing concentration, sensory clarity, and equanimity. 

Auto talk is an express spontaneity practice. Like AUTO MOVE in SET ONE, AUTO TALK is designed to help you develop bounce, energy, and creativity in what you say or do. It is quite similar to the acting exercises I used to teach to help people feel comfortable using their voices. 

 

The hardest part of using mindfulness as your career development tool is committing to a practice. One way to overcome that is to use a tool called ASIA to plan when you'll do your practice.

Also know, that over time, the natural rewards of the practices make it easier to commit to.

Analyze: Consider the day to come, with the various activities you’ll be engaged in.

Strategize: Choose mindfulness strategies that might be appropriate for those activities.

Inspire/Implement: Make the intention to do mindfulness practices in life, and do them to the best of your ability.

Assess: At the end of the day look back at how you did with your practice in life.

I recommend looking at the week to come and planning when to do the formal practice. Choose a time each day for the formal practice and which technique you'll use. 

You can also look at when you'll weave shorter micro hits into the day. Then each day review the plan, implement it, and assess it at the end of each day. 

I have a simple calendar and in it, I simply write "m" when I meditate on a certain day.  It might be something to add to your daily calendar or to-do list. 

In the beginning, you might want to journal about what happened in the practice. If you can track and see subtle growth, you're more likely to stick with the practice. 

If you miss a practice, assess why that happened and analyze what will work the next day.