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Becoming mindfully unfocused

Dear Integral Meditators,

It’s tough to keep focused these days, when there are seemingly so many things demanding our attention. In the article below I explain a method that I use for regenerating my mental energy and willpower when they are feeling a little run-down…

In the spirit of soft focus,


Becoming mindfully unfocused

Becoming mindfully unfocused is a technique I use specifically to relax and regenerate the energy of my mind when it has been working hard and needs a break, or when I feel my willpower is low and needs to gather its strength. The short-term effect is the experience of feeling mentally and physically refreshed, but I also feel that in the long-game of aging over the years this type of method can help prolong the shelf-life and functioning of my mind, brain, willpower and nervous system.
To practice mindful non-focusing, sit or lie down in a comfortable position and take a few breaths to relax your body-mind and bring it into the present moment.
Then imagine that your brain has a kind of ‘sleep mode button’, that when you switch it, it goes into a kind of semi-sleep, semi-awake mode; you are still awake and aware, but most of the ‘thinking’ function of the brain has been shut down. It’s like you are asleep and awake at the same time. In this ‘sleep mode’ allow your body, mind and heart to relax as deeply as they can. Now allow your mind to become unfocused, in the same way that for example a movie camera dilates to a ‘soft focus’ where everything is slightly blurred, soft and indistinct.
At this point with your thinking brain in ‘sleep mode’ and your mind in ‘soft-focus mode’, simply work on relaxing into and sustaining that state of mindful non-focus. Allow it to help you rest your mind and regenerate your energy. The key is to apply just enough ‘effort ‘ to sustain this state of being mindfully unfocused. It is a little bit like having a nap, whilst at the same time increasing the capacity of your conscious mind to remain awake and attentive in a state of deep relaxation and ease.
A final point here is that this state of restful unfocused-ness is one that we are dipping in and out of unconsciousness at various times during the day, so this technique like many other mindful methods is a way of connecting to an already existing state of mind, using mindfulness to put it to positive use to our own ends.

© Toby Ouvry 2016, you are welcome to use or share this article, but please cite Toby as the source and include reference to his website

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