Three-Minute Stillness Practice
Fixed-Point Attention
Arriving
- Find a comfortable place to sit where you feel safe and supported
- Set a timer for three minutes
The first minute is simply to arrive — to settle - Close your eyes and notice how the mind usually looks out at the world from the position of the eyeballs
Most of us live in our eyeballs - Bring gentle attention to the breath
No need to change it — just notice it - Allow yourself to settle.
Re-locating Attention
- With an inward breath, invite the mind’s eye to
- move back behind the eyeballs — towards the centre of the brain —
- and then forward again, looking towards the back of the eyeballs
- Let the point of attention rest between the two eyeballs in the centre of the forehead — often referred to as the third eye
- Invite the mind to stay here
Stillness
- Now give a clear instruction:
- Do not move
- Do not wiggle
- Do not brush anything away
- Do not scratch an itch
- Simply: be still
- The mind will behave like a little puppy — it will wander. When it does, gently but firmly say: “Come back. Be here. Stay.”
- Return attention to the centre of the inner forehead
- Repeat this as often as needed:
- Stop
- Be still
- Focus here
- Stay with this until the timer sounds
Completion
When the three minutes are complete, comfortably and easily open your eyes and continue with whatever you choose to do next.
