Spaciousness and Stillness
When inner space and calm have to be cultivated instead of further mental condensation.
Cultivate inner space and calm so that mental narrowness, inner drive or emotional condensation lose their intensity.
When does this fit?
When you don't want to create more analysis or action, but rather a state of calm, openness and less internal pressure.
Priority in the path
This node fits early in the path when inner restlessness or strong emotional activation are in the foreground.
What this is about
Spaciousness and Stillness is a mindfulness practice drawn from contemplative traditions that cultivates a quality of open, uncluttered awareness — a sense of the mind as a vast container rather than a cluttered space. Rather than narrowing attention onto a specific object, it widens attention to include the field of experience itself: sounds, sensations, thoughts, arising and passing without the practitioner being caught in any of them.
The practice is related to but distinct from One-Mindfulness: where One-Mindfulness focuses on one thing at a time, Spaciousness holds the whole without fixation on any particular element. It is particularly useful for people whose minds feel overcrowded or relentlessly busy, as it provides an experience of the mind's natural quietness as distinct from its contents.
Step by step
Work through the steps at your own pace. For written exercises, you can use paper or a notebook.
- Take a comfortable position and gather your attention around breathing.
- Attend to the space between objects or the silence between sounds.
- Observe thoughts and feelings as changing parts of a wider field of experience.
- When distracted, gently return to awareness of space or stillness. No special state has to be achieved.
Explore and apply
These nodes lead from a tool or procedure into the next meaningful continuation.
Beginner's Mind
Background
When a fixed perspective needs to be broken down in order to perceive something freshly again.
Also in: Interpersonal Effectiveness
Doing Mind and Being Mind
Background
When a better balance is needed between purposeful action and open existence.
Also in: Distress Tolerance · Emotion Regulation
Attitude and mindfulness practice
Spaciousness and stillness is a particular mindfulness practice; a daily mindfulness programme gives exercises a regular place. Loving-kindness emphasises goodwill, while Wise Mind brings emotional and rational knowledge together.
Daily Mindfulness Regimen
Shared topic
If mindfulness is to be built up as a regular daily practice rather than just an individual exercise.
Also in: Distress Tolerance · Emotion Regulation · Interpersonal Effectiveness
Loving Kindness
Shared topic
If you want to practice active, warm affection instead of just distance from yourself or others.
Also in: Interpersonal Effectiveness
Wise Mind
Shared topic
When mind and feeling must be brought together before you move on.
Also in: Distress Tolerance · Emotion Regulation · Interpersonal Effectiveness
Sources and references
Show where this node comes from and how source-near or practice-near it is.