Waking Up with Sam Harris

I have been practicing ten-minute meditation sessions daily using the "Waking Up" app developed by Sam Harris, a philosopher and neuroscientist. His approach emphasizes the scientific aspects of mindfulness and consciousness over spirituality, which aligns perfectly with my interests.

During these sessions, Sam often encourages:

• To focus on your visual surroundings.
• To allow your gaze to broaden.
• To acknowledge your physical presence.
• To notice the sensations of your body, whether standing, walking, or reaching.

Initially, these suggestions seemed a bit unconventional. However, I followed his guidance and experienced a wave of tranquility washing over me. I found myself breathing deeply and relaxing into my chair, becoming more aware of the sensations in my arms, hands, and fingers resting in my lap. These moments of awareness were enjoyable and enlightening, especially since many of my meditations involve keeping my eyes open.

A Visual Method for Mental Relaxation

One enlightening moment occurred while I listened to a Tim Ferriss podcast featuring Andrew Huberman, a neurobiologist and Stanford professor. Huberman discussed a visual technique beneficial for stress relief.

In our daily lives, we often fall into a narrow focus, fixating on specific objects, such as our phones or conversations. He proposed a method of consciously shifting from tunnel vision to a broader, panoramic view. By expanding your gaze to encompass your entire environment—left, right, above, and below—you can activate your parasympathetic nervous system, which promotes relaxation. This shift communicates safety to your brain, alleviating stress.

I have previously explored the neuroscience behind this technique, and it aligns well with Sam Harris's approach to mindfulness. Both emphasize expanding one's awareness, whether through visual techniques or self-inquiry.

Implementing this broader gaze has been a revelation in various situations. For instance, during a recent gym visit, when fatigue tempted me to quit, I redirected my focus from the treadmill screen to the broader environment. By becoming aware of my surroundings, including sounds and movements, I felt a remarkable calmness, even in physical exertion.

The Alexander Technique

Recently, I participated in a workshop led by Michael Ashcroft, focusing on the Alexander Technique as part of an Ultraspeaking course. This technique aims to grant individuals conscious control over their awareness, allowing for greater agency in life.

During the workshop, I learned that when encountering stimuli, our awareness tends to contract, causing us to concentrate solely on that stimulus, whether it’s a sound, a person, or an object. The Alexander Technique teaches us to continuously expand our awareness, even amidst distractions.

Michael introduced two prompts that elicited a similar sense of relaxation I experienced during meditation:

1. Imagine an aircraft flying overhead at 10,000 feet. Can you sense that space above you without physically looking up?
2. Similarly, listen for distant conversations in adjacent rooms, expanding your awareness to sounds in every direction.

These simple exercises help broaden your awareness, creating a sense of openness and calm.

The Practice of Expanded Awareness

Intrigued by this concept, I enrolled in Michael's course titled "Expanded Awareness" to deepen my understanding. I am actively applying these techniques in my daily life. For example, while lying in bed, the prospect of getting up can feel daunting, as my awareness is confined to that cozy space. However, when I consciously expand my awareness to encompass the entire apartment and beyond, it becomes easier to rise.

Moreover, I recently purchased an acupressure mat to alleviate lower back pain. The intense sensation of the mat initially draws my focus inward, but by practicing expanded awareness—maintaining a wide gaze and viewing the room—I can transform that painful sensation into a throbbing background experience.

The messages from Sam Harris, Andrew Huberman, and Michael Ashcroft all converge on a similar theme:

• Widen your gaze.
• Expand your visual awareness.
• Cultivate a broader sense of presence.

While I can't speak to whether others experience these effects to the same extent, the insights have been enlightening for me. My partner, for instance, may not share my enthusiasm, particularly when I encourage her to "expand her awareness" at 7 AM.

I am yet to complete Michael's course and continue my meditation practice and Huberman Lab podcasts, so I anticipate uncovering more about this fascinating subject.

If you have thoughts or resources related to expanded awareness, I would love to hear from you in the comments. Additionally, if you'd like to connect further, consider joining my mailing list for curated insights on productivity, mindset, and creativity.

The first video, "Expanding Consciousness | 30-Day Transcendence Meditation Challenge," explores various meditation techniques aimed at enhancing awareness and mindfulness.

The second video, "A Rare Conversation with Bob Monroe | Exploring Expanded States of Consciousness," offers profound insights into altered states of consciousness and their implications on personal development.