Expanding the Field of Mindfulness

In the expanding the field technique we begin our investigation with the breath, and then progressively open to include more and more of our experience.

In this technique, we suggest working through the following sequence one by one, starting with Breath, then moving to Body, Emotions, Thinking, and finally to all of our Experience.

Mindful of BreathingMindful of BodyMindful of EmotionsMindful of ThinkingMindful of Experience

There are 2 meditations recorded for each phase, one that is 10 minutes long and another version which is 30 minutes long. The main difference is that the 30 minute version goes into slightly more depth with the instructions, and gives more time for exploring the practice.