From inward to outward focus
When we focus on our thoughts, feelings, or bodily sensations, we have an inward focus. That is, we are paying attention to our body and inner world. The opposite of inward focus is outward focus. Here we focus our attention on our surroundings and what is happening around us.
A simple way to shift your focus to your surroundings is to use your senses. Look around and observe and describe what you see: nature, buildings, objects, shapes, colors, numbers, etc. Listen to the sounds around you and name what you hear. Suddenly you may notice sounds that have been present all along, but that you did not notice before because you were not paying attention to them. Smell, taste, and touch things.
Under this week's practical exercises, you will find the two mindfulness guides "Awareness of your surroundings" and "From thinking to sensing", both of which aim to train you to shift your attention from inner to outer focus while being present right here, right now.
