This powerful meditation demonstrates and cultivates your second order reflexive awareness, or awareness of awareness. Dr. Dan Siegel leads us to pay attention to the “rim” of awareness by following spokes of sensation, thinking, feeling and connection to others, each in turn. Finally, you “turn the spokes back on the hub” and rest in your meditative center, the hub of consciousness.
The link above will take you to a recording of a talk containing a guided meditation (about 12-13 minutes in) given by Dr. Siegel at Upaya Zen Center just last month. You can listen to the whole series of 9 talks based on his new book MindSight, or simply enjoy this simple guided meditation. Here are some quotes from Dr. Siegel about the power of attention.
“The close paying of attention turns on parts of the brain that make synaptic change happen.”
“Mind is the embodied, relational regulatory process of the flow of energy and information.”
“We know from research that the way you develop your awareness changes the health of your body… changes your relational health… and cultivates mental health.”
“How we focus our attention shapes the structure of the brain.”
“Well-being emerges when we create connections our lives.”