All methods and practices offered here are living experiments—provisional, evolving, and ready to grow.
Feel free to tailor them to your own tempo, environment, and personal narrative, whether that means following the suggested path or turning it upside‑down to discover fresh possibilities.
© 2025 Marvin Miles Ferrante (CC BY‑NC 4.0)
Practice: External & Internal Focus
1. Pause & Sense the Environment:
- Look & Listen: Take a brief moment to notice what’s around you—visual details, sounds, even the temperature of the room.
- Identify Active Senses: Which sense feels most alert (vision, hearing, touch)? Which ones are less engaged?
2. Shift to Inner Awareness:
- Tune In: Turn your attention inward. Notice any physical sensations—tension, warmth, or lightness—and any underlying mood, atmosphere, or emotion in your felt body.
- Name It (Optional): If it helps, find a simple word or phrase to capture how you feel (e.g., “calm pressure,” “slight flutter,” “restless energy”).
3. Alternate Focus:
- Go Back & Forth: Move your awareness between outer (what’s happening in the environment) and inner (your bodily experience). Spend a few breaths on each.
- Stay Curious: Observe if shifting attention changes your posture, tone of voice, or level of comfort.
4. Embrace What Arises:
- No Judgment: Whatever you sense—externally or internally—acknowledge it as it is. Let the awareness be open and accepting of all that comes up.
5. Integrate Throughout the Day:
- In Conversations: During group discussions or personal interactions, pause occasionally to sense both your environment and your felt body.
- Reflect: Notice if this shifting focus influences how you respond, communicate, or connect with others.