By Nancy Rynes, author of Awakenings from the Light
Article copyright Nancy Rynes
A few years ago I was leading a small group of computer programmers, professional trainers, and project managers in teaching them how focus their awareness. This particular company, a government contracting firm, brought me in to help support a longstanding effort they had to increase employee satisfaction, reduce stress, and increase compassion, mindfulness, and present moment awareness. They also wanted to overcome some communication obstacles within the company that had existed between the computer programmers and the project managers. One of the things I did for them was to host several small-group meditation or mindfulness training sessions demonstrating to the employees that they actually do have control over where they focus their awareness. As a consequence, this helped them understand that they can also control their thoughts and reactions too.
You might not believe at first that this exercise helpful because it's not intense or dramatic, but don't be fooled by its apparent simplicity. Exercises like this, if done consistently, can profoundly impact your ability to be more aware and awake in the present moment, to help you understand that you do have the powerful ability to make positive choices, and that you have conscious control over their awareness.
Learning that you actually can control where you focus your consciousness gives you the added insight that you have control over your thoughts, too. Many people go through life with the concept that thoughts just happen and that they don't have control over them. This exercise can show you something quite different…that you do have a higher level of consciousness that operates above and beyond your body, and you can absolutely control your focus, thoughts, and awareness.
Shifting Your Awareness* is part of my Awakened Soul Foundational Series of meditations, prayers, visualizations, and exercises designed to help you be more fully aware and centered in the present moment. Recorded versions of these meditations will be available for purchase on my website, NancyRynes,com, as they become available.
The Foundational Series are the core techniques that have helped me achieve a more calm and centered life based on the teachings I learned during my NDE. Part of the reason I developed this series is that as a small child, I had a very bad concussion which left me with something similar to hyper-focused attention deficit disorder. Normal meditations and mind training exercises that focused on making my mind a blank never worked for me because my mind was either racing at light speed or hyper-focused on one minute little task. I also had a lot of anxiety as a teen and into my early adult years, and I wanted some kind of meditative practice to help me be more calm. But none really helped unless they involved a specific focus like a word or a sound.
After my accident and NDE, and all of the body trauma that came with it, I found again that it was easier for me to relax if I used certain types of mind-training and focusing techniques that most people don't teach. Most of my Foundational Series consists of techniques I either developed on my own, or adapted from ancient, long-established techniques. I began teaching these techniques in my workshops and seminars, and the students overwhelmingly loved them. These are simple but powerful techniques that, over time, can help you achieve more a more calm, centered presence in your life.
Shifting Your Awareness is a mind training exercise designed to help you learn that you DO have the power to choose where to focus your attention and what it feels like to intentionally shift from one area of focus to another. I began doing this activity on my own as I was recovering from my surgery and near-death experience (NDE), although I’m sure that other traditions around the world have similar techniques to increase mindfulness.
What is mindfulness? For me, it’s simply being fully aware, awake, and conscious in the present moment, without judgment, drama, regret, fear, anxiety, or impatience. This is also known as present-moment awareness, and for many people it often takes consistent practice to make this shift. So please be patient with yourself and the process, and have fun. Spirituality doesn’t need to be complicated or overly serious. I would encourage you to enjoy the process while dedicating a little time each day to your practice.
When you’re beginning to learn how to focus your awareness, I suggest using an exercise like this one at least 3 times per week. I have designed this exercise to be relatively short so that you can do it before you head to work, on a lunch break, or whenever you need a little refresher. I still do this exercise several times a week when I have a few minutes…just focusing on my breath and the feeling of my feet on the ground can help me relax when life’s dramas feel too big to handle.
Keep in mind that this is an eyes-closed exercise. While completing this exercise, please do not operate any kind of machinery, or engage in any activity that requires your full awareness. Find a safe, comfortable, and quiet place where you won’t be disturbed. You may sit or lie down in a comfortable position…whatever tends to work best for you.
Gently breathe in through your nose or mouth for a few moments and allow yourself to relax. As you exhale, let any stressors flow away from your body and just settle in to the natural rhythm of your breathing and the music playing in the background.
When you’re ready, move your awareness to the feeling the air coming into your nose or mouth. Then focus on the feeling of the air leaving your body as you exhale. Breathe in gently, then out again. What does the movement of air feel like as you breathe? If your attention wanders, that’s ok, just go back to focusing on the feeling of the air as you inhale and exhale.
Now shift your awareness to a different part of your body. If you are sitting, focus on the feeling of your feet as they are placed on the floor. If you are lying down, focus on the feeling of the back of your scalp as it rests on the pillow or the floor. Continue to breathe in and out naturally as you focus on the feeling of support. What does that feel like? If you find your attention wandering simply refocus your attention on the feeling of your feet on the floor or the back of your scalp as you gently breathe in and out.
Next, I’d like you to shift your awareness to your fingers. Press the index finger of each hand to the thumb on that same hand, gently yet firmly. Focus your attention on the feeling of that place where your fingers meet. Continue to breathe in and out normally, allowing all of your attention to travel to your fingers that are touching. What does this feel like? Continue to breathe in and out normally as your awareness observes the feeling present as your fingers touch.
Next, try a fun challenge. Focus on all of the areas simultaneously: the feeling of the air as you breathe in and out, the feeling of your feet on the floor or the back of your scalp on the pillow, and the feeling of your fingers pressing together. Gently try to keep your focus on all of these areas at the same time. If you can’t do all three areas at the same time, that’s OK. Start with the easiest one, then try to expand your awareness to include another and simply focus on two. What does it feel like to focus on two or three areas at the same time? If you find your attention wandering, gently bring it back to the feeling of your breath.
Finish up this session by turning your attention to back to your breathing.
When you’re ready, you can begin to slowly come back to normal waking awareness. Feel free to stretch a little, or spend a few moments in silent contemplation, before gently returning to your day.
Try this at least three times a week for three weeks before deciding if it’s right for you.
As always, take care and many blessings to you,
Nancy
* If you have been diagnosed with a mental health condition, please check with your provider before doing this, or any other, meditation or mind training exercise. If you are challenged by an Attention Deficit-related Disorder, this exercise actually can help you achieve more focused awareness, but take it slow and be gentle with yourself. I also ask that you check with your provider before starting.
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Archive: Past Newsletter Issues
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Messages of Hope with Suzanne Giesemann: Exploring NDEs with Nancy Rynes
Article: Seven Lessons That Dying Taught Me About Truly Living (Aspire Magazine)
Article: Lives Changed by NDEs (Boulder Daily Camera)
Article: Awakening to Life(Pages 6-10, Journal of Exceptional Experiences and Psychology, Summer 2016)
Article: The Meaning of Life (Excellence Reporter)
Free webinar series:
Simply Peace Part 1
Simply Peace Part 2
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