Positive Attention
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Opening our awareness to the natural world can bring us a balanced
perspective between life's agonies and its ecstasies. When we turn our
attention to the beauty of the wild, both outside and inside
ourselves, even in the midst of city life, the core of our being comes
alive with joy and vitality. We can feel connected to life, instead of
alienated from the world and society. We can begin to experience
nature as a doorway to the sacred, a way to find stillness, silence,
and timeless mystery. This is available to anyone, no matter how urban
a life you lead.
Meditation: Turning Toward the Positive
I n this meditation, you'll practice paying attention to how you look
at your inner and outer worlds and noticing if you focus more on the
positive or negative aspects of your experience.
Start by spending some time either walking in nature or sitting
somewhere that provides a spacious, expansive view, Begin to become
aware of where you are putting your attention, Notice if you dwell in,
and become absorbed by, things that are pleasurable. beautiful, and
uplifting, such as the expanse of blue sky the brilliant white cumulus
clouds, or the sound of a creek after a heavy rain. See if you are
present enough to be touched by the trill of a meadow lark or the
color of a hummingbird's dazzling crimson throat, Be mindful of the
effect of placing your attention on these uplifting features of
nature.
Also be aware of how much you let your attention dwell on what is
unpleasant or displeasing about this environment. For instance, are
you spending more time focusing on the litter on the footpath or the
crowds on the trail? Do you find yourself lamenting the presence of
nonnative species crowding out the endemic plants? Do you labor over
the smog in the air or the dying trees that may be struggling from the
poor air quality or acid rain? Notice if you find yourself paying more
attention to the discomfort of the ground you are sitting on than on
the spectacular view before you. Observe when your mind gets stuck
thinking about all the things that could go wrong when you are out in
I he wild, or worries about whether you will be able to find your way
hack home in time.
After your hike or your meditation time is over, reflect on where your
mind naturally dwells. If you focus more on the positive, consider
whether this approach comes from genuine, spontaneous delight or from
a desire to gloss over any difficult or unwanted experiences. Like-
wise, if your mind focuses more on the negative aspects of a
situation, consider whether you make a habit of dwelling on what is
wrong. Allow yourself to experience this expanding awareness of your
out- look without judgment or pressure to fix or change anything.
In our daily lives, as well as when we're in nature, we need to be
mindful of the appropriate times and places for looking at what is
difficult and for letting our hearts be uplifted by joy and beauty.
When we bring this awareness of where our attention goes to our daily
lives, we can know when were spending an excessive amount of time
fault- finding, judging, or being critical, or when we're glossing
over our pain and not allowing it to emerge naturally during difficult
circumstances.
Being mindful of the focus of our attention can be a great tool in
opening our hearts to others, especially when it's our habit to focus
on the faults of others and ourselves. Notice what happens if you
attune just to people's goodness. How does it make you see them or the
world differently? Try doing this as a regular practice, and remember
to look at your own strengths, to, rather than always noticing what is
not right.
AWAKE IN THE WILD by Mark Coleman, Reprinted with permission.