Understanding focussed attention and peripheral awareness

In the practice of meditation, we delve into the depths of our subjective experiences and navigate through states of mind that are often indescribable. To bridge this gap, we use metaphors, images, and examples to develop a sense of these experiences.

One such metaphor is the attic of the mind, which helps us understand the concepts of focused attention and peripheral awareness. By exploring these concepts, we can learn to harness the power of our mind, leading to greater clarity, control, and well-being.

Imagine an attic in an old house. This attic is filled with boxes, crates, and old furniture. A single light bulb hangs from the ceiling, casting a dim light that barely illuminates the room. You can make out the shapes of the objects, but no details. There is something written on some of the boxes, but it is too indistinct to read.

This dimly lit attic represents our peripheral awareness. Peripheral awareness is our broad frame of reference, the ability to perceive multiple aspects of our environment without focusing on a single detail. It is an automatic, subconscious process that gives us a general impression of our surroundings, but offers no clarity or precision.

Now imagine you have a powerful torch in your hand. When you switch it on, you can see the fine details of the illuminated objects with the narrow, bright beam of light. You can read the writing on the boxes, recognise the furniture and observe objects. This focused beam represents our focused attention, the conscious act of directing our awareness to specific details.

In the first stages of meditation practice, we try to train our focused attention. This process is about developing the ability to control where and how we direct our mental focus. The human mind is naturally attracted to novelty, which causes our attention to jump from one stimulus to the next. In the metaphor of the attic, it's like the beam of the torch flying around too fast to fully illuminate everything.

By training our focused attention, we learn to stabilise the beam of our mental torch. We do this by focusing on a meditation object, such as the breath. Every time we notice our attention has wandered and we direct it back to the breath, we strengthen our ability to control our focus. This practice is similar to lifting weights in the gym; the repetitive effort builds strength and endurance.

As we develop greater control over our focused attention, we gain the ability to perceive the present moment with greater clarity and detail. This improved awareness allows us to respond more authentically and effectively to our environment, rather than relying on automatic behaviours driven by fleeting stimuli.

When our attention is scattered, we respond to stimuli without fully understanding them, often leading to automatic, sometimes harmful, reactions. By slowing down and focusing our attention, we create a space between stimulus and response. This space allows us to consciously choose our actions based on a clearer understanding of the present moment.

In practice, meditation means that we repeatedly focus our attention on a specific point, e.g. the breath. Each time we do this, we strengthen our mental muscles, just as we would strengthen physical muscles through repeated training. Over time, this practice improves our ability to maintain attention even in the face of distractions.

As we refine our ability to control our attention, we begin to see the details of our mental attic more clearly. We become aware of thoughts, emotions and sensations that were previously hidden in the dark corners of our mind. This heightened awareness allows us to respond to situations with greater wisdom and intention.

As we deepen our practice, we also cultivate peripheral awareness. This broader awareness complements focused attention by providing a larger context for our experiences. While focused attention allows us to see details, peripheral awareness helps us to understand the bigger picture.

In the context of the attic metaphor, peripheral attention is like a dim light bulb that illuminates the entire room and gives us a general sense of the layout and contents. In combination with the focussed beam of the torch, we can find our way around the attic better and understand both the details and the overall structure.

Exercises to try

To integrate these concepts into your meditation practice, you can do the following exercises:

Exercise for focused attention:

• Sit in a comfortable position and focus your attention on your breath.
• Pay attention to the feeling of your breath entering and leaving your body.
• Every time your mind wanders, gently bring it back to your breath.
• Repeat this process for a certain time and increase the duration as you practise.

Peripheral awareness exercise:

• After focusing on your breath for a few minutes, expand your awareness to sounds, sensations and other aspects of your environment.
• Maintain a relaxed, open awareness without focussing on any single detail.
• Notice how this broader awareness complements your focused attention on the breath.

Combine both practices:

• Start by focussing on the breath for a few minutes.
• Gradually expand your attention to your environment.
• Alternate between focused attention and peripheral awareness and observe how each type of awareness affects your experience.

The skills developed through meditation go beyond the practice itself and influence all aspects of our daily lives. By training focused attention and peripheral awareness, we improve our ability to handle complex situations with clarity and composure.

In a stressful work environment, for example, the ability to maintain our attention allows us to stay focused and fulfil our responsibilities effectively. At the same time, peripheral awareness helps us keep an eye on the overall dynamics of the workplace, leading to better relationships and communication.

In personal relationships, these skills allow us to be more present and attentive, which improves our ability to listen and respond with empathy. By cultivating a balanced awareness, we can better understand the needs and emotions of others, fostering deeper connections and mutual support.

Meditation offers profound benefits to our mental and emotional well-being through the training of focused attention and peripheral awareness. Using the metaphor of the attic, we can understand how these states of mind work and how we can cultivate them through practice.

When we develop these skills, we gain greater control over our mental processes and can respond to life's challenges with clarity, wisdom and intention. Whether in meditation or daily life, the ability to direct our mental flash and maintain comprehensive awareness empowers us to manage our experiences with greater ease and effectiveness.

When we meditate regularly, we can unlock the full potential of our mind and illuminate the attic of our thoughts and emotions, ultimately leading to a more fulfilling and balanced life.