How to Practice ‘Wheel of Awareness’ Meditation

Here you can get information about How to Practice ‘Wheel of Awareness’ Meditation. ‘Wheel of awareness’ meditation was introduced by Dr. Dan Siegel, and since its introduction, alongside deepening here and now awareness, it’s helped tens of thousands of people with conditions like ADD, impulsiveness and inflammatory diseases.

It’s one among the few guided meditations that explicitly points to here and now anchors “space of consciousness” and inner body. Like all meditation practice, it’s a stepping stone or a group of guidelines which will be helpful during your spiritual journey to urge in-tuned with formless consciousness that you simply are in essence. Hence, to not be used as a crutch.

Table of Contents

Before You Begin

Get to know the “wheel” structure. This meditation technique can best be illustrated through a wheel diagram.

  • The inner hub represents the knowing or space of awareness where any experience happens and ends. In other words, it is the ever-present ‘I Am’ or the experience, that’s listening, looking, tasting etc.; without which there’ll be no experience. You’re that.
  • It is also the source of attention. Therefore, the spokes represent “attention” through which we become conscious of anything within the outer rim.
  • The outer rim represents anything we will remember of. This rim is split into 4 segments:
    • The primary segment (top right) represents sense perceptions, i.e. taste, touch, smell, hearing, and sight. It’s how we perceive the planet through sense perceptions.
    • The second segment (top left) represents sensations from the inner body. It’s also called as insight in science.
    • The third segment represents our thoughts, emotions, images, memories, inner sensations, and the way they arrive and leave our “space of consciousness” or hub.
    • The fourth segment represents ‘sense of connection’ with people or objects outside our bodily self.

Sit up straight. Before you start, maintain an honest posture. Keep a straight back and relax your shoulders, legs, face muscles etc. If this is often hard for you, then lie. Alternatively, choose your own comfortable position.

Dive into the practice. Subsequent sections combined as an entire practice usually take about 20-40 minutes. Practice each step for a couple of seconds or minutes or as long it feels natural to you. It helps to stay some attention on your breath and/or inner body and/or sense perceptions during meditation because it helps you to be more present. Also, there is no rule that you simply only need to remember of 1 segment or here and now anchor at a time. You’ll remember of quite one anchor as long because it comes natural to you.

Sense Perceptions

Focus your vision.

  • Look to the center of the space. Now to the wall. And again focus your attention to the center of the space.
  • Now let the eye come to a few book reading distance from you, as if you’re reading a book.
  • Are you able to notice that you simply have the power to focus your attention at different distances?

Breathe.

Without any interference, just observe your breath that’s being travel by the superior intelligence of your body alongside numerous other bodily functions during a synchronous manner.

  • Feel the feeling of the air and sound of breath because it comes in and out. Read Stay Rooted in Being for more depth on this.
  • Let the feeling from rising and falling of the chest, as you breathe, fill your awareness.
  • Let the feeling from the belly, because it expands and contracts, full awareness.
  • Notice the gaps between inhaling and exhaling cycles. Inhale … *gap*… exhale … *gap*… inhale.
  • Feel the feeling of the breath wherever it feels most natural to you. Ride the wave of the breath in and out.
  • Let the thoughts and emotions come and go.
  • Now take a deep breath and let this breath practice choose now.

Become aware of the sounds.

Let sounds from the environment full awareness. It might be passing vehicles, birds, appliances, sirens, rain, voices, wind etc. Notice that they’re all sounds that are arising and disappearing within the silent and timeless space of here and now.

Become aware of your sense of sight.

Let the sunshine full awareness. Just like the light from the closed eyelids or environment, if your eyes are open.

  • Notice the colors with none of mental labeling.

Become aware of your sense of smell.

Let the smell of the air you’re breathing full awareness.

Become aware of your sense of taste.

Move the spoke to the sense of taste and let it fill awareness.

Move the spoke to your sense of touch and let it fill awareness.

Just like the place where you’re sitting, where hands are touching, body touching clothes, your feet connected to the bottom, skin touching skin etc.

  • Now take a deeper breath and let this practice go.

Body

Next, do a body scan. In therapy, they’re going to often ask you the question, “Where does one feel that within the body?” Sometimes, you hold tension throughout or have an increased heartbeat due to anxiety. You’ll desire you’ve been ignoring your hunger due to stress and busyness. Scan your entire body from head to toes. Release tension as you are doing. The purpose of this practice is to become conscious of what your body is telling you. The body holds wisdom.

Mental Activities

For mental activities, this includes your thoughts and emotions. Anything you think might come up. Your memories might flood through your mind. You’ve got dreams which will come up. It’s also the attitude during which you face this life. In breath work, you sometimes use breath to get rid of distraction. This is often, so it brings you back to focus on meditation. Once you become conscious of your mental activities for this segment, you are doing the other. You let it flow, let thoughts come and go. You become the observer. Ask yourself,

  • What does this awareness feel like?
  • Does awareness come and enter spurts?
  • How long does an idea stay present?
  • What associations are you making which each thought?
  • Does one recognize any patterns here?

Don’t judge what happens here. Invite it into your being. These are parts of you too, but no thought or feeling defines you. Stepping back helps you to understand that. You’ll take back control.

Connection

Focus on your connection to the surrounding planet. Your friends, family, acquaintances, neighborhood, state, country, planet, universe… Set an intention towards that connection. Your compassionate state also will lead you to self-compassion. Whatever you set out there’ll come right back to you. Send like to others and yourself. There’s also something called the Loving-Kindness Meditation if you would like to expand this exercise. It’s about finding deeper belonging, during which you’ll heal.

This about feeling your home within the world.

  • Are you making a difference?
  • Are you helping others?
  • Are you making the earth healthier and better?
  • Where does your compassion lead you?

Let this direct your mindset as you discover true belonging, and you think that about what you’re here to try to do with the time that’s given. Find selflessness within the stillness of this meditation practice. Altruism leads you back to yourself, trading ego for empathy. Once you feel connected, you furthermore may feel happier and hopeful. After all, we are all “one” – just on different journeys trying to find an equivalent thing. We are all connected by common humanity. As long as there’s suffering within the world, there’s something which will be done. You’ll be the person to try to do it. Your story and your struggles all lead you to the present place of affection, which is ultimately what we are all here for.

Close the Practice

To close this practice, enter the hub of awareness another time. Imagine the spoke getting to you rather than the rim now. Simply become awareness itself. Rest here a touch until you’re able to abandoning. Take deep breaths as you are doing. Open your eyes once you are done.

Sometimes, being simply aware can open you up to mindful living and more meaning. This practice shows you ways to do exactly that. The Wheel of Awareness is here for you at any time. The goal is to steer your life with open awareness and to be mindful as you create decisions. Most significantly, it leads you to experience peace.

Finishing Up

Speak positive truths and needs in your mind. When repeated to yourself, the subsequent phrases may help improve health and happiness. So silently say them to yourself:

  • “May all living beings be happy and accept a playful, joyful and grateful heart.”
  • “May all living beings be healthy and sleep in a body that provides them energy, flexibility, strength, and stability”.
  • “May all living beings be safe and guarded against all kinds of inner and outer harm.”
  • “May all living beings flourish, thrive, and accept the convenience of well-being.”
  • Now take a deeper breath and ride the wave of the breath in and out.

Now say below phrases to send the needs to yourself.

  • “May I be happy and accept a playful, joyful and grateful heart.”
  • “May I be healthy and have a body that provides me energy, flexibility, strength and stability.
  • “May I be safe and guarded against all kinds of inner and outer harm.”
  • “May I flourish, thrive and accept the convenience of well-being.”

Now send another wish and taking under consideration that ‘me’ and ‘we’ are equally important.

  • So now tell yourself, “May ‘mwe’ be happy and have a playful, grateful and joyful heart.”
  • “May ‘mwe’ be healthy and have a body that provides energy, flexibility, strength, and stability.”
  • “May ‘mwe’ be safe and guarded against all kinds of inner and outer harm.”
  • “May ‘mwe’ flourish and thrive and accept the convenience of well-being.”

Breathe and ride the wave of the breath in and out. Whenever you’re ready, open your eyes and let this guided meditation go.

Tips

  • So you’ll remember of 1 or more ‘present moment anchors’ like inner body and/or awareness and/or breath and/or sense perceptions and/or being there because of the non-interfering witness of your mind. Whichever comes natural and straightforward to you at that moment. As your level of consciousness might not be an equivalent all the time.
  • Although, for a few people, a formalized method of meditation may go.
  • For example: there could also be times once you feel more present while doing an activity or task. In order, that could become your meditation or spiritual practice at that point. Other times it’s going to be easier for you to become conscious of sense perceptions and/or breath and/or inner body.
  • There might be times when mind activity may gain high momentum. Like when pain body or reactions like anger or fear take you over completely. Therein case, allow yourself to be unhappy and ‘not present’. This allowing is awareness or presence.
  • In other words, forgive yourself and do not create a story around it that says something like “I should are present”. As guilt is one among the foremost clever Ego’s strategies to stay you identified with it. With practice, presence power grows within and mind (thoughts and emotions) loses its grip over you. Then within the future > at some point you’ll realize that you simply have an option to drop a reaction in the middle of it, or before it takes you over.
  • Allow or accept the thoughts, reactions and emotions to be. This allowing makes way for presence, unconditioned consciousness, to shine through.
  • Practice each step for a couple of seconds or as long because it feels natural.
  • Again, these steps and practices are just guidelines, hence to not be used as a crutch or structuralized or conceptualized. For example: When it’s pointed to ‘focus on your breath’, doesn’t necessarily mean you “only” need to specialize in your breath, as this might cause interference and ‘trying’ to only specialize in your breath. Which means that you simply are seeing this meditation from the purpose of view of thinking. That does not work. Similarly, you do not necessarily need to follow the sequence of practices as mentioned within the article.
  • In essence, meditation isn’t about following a structure or routine, but being present.
  • Whenever you notice that mind is taking you over then, if possible, immediately shift attention from your thoughts and emotions to this moment. This practice also withdraws energy from the mind and deepens presence. It’s because now’s the sole time once you are often freed from the mind.
  • You can also take action immediately or remove yourself from things, if possible. Either way, no resistance or trying or analyzing ‘what is’. The facility of awareness will grow naturally within you, if you only allow this moment to be by offering no inner resistance to what’s. Read Stay Rooted in Being more depth.
  • “Enter the now from there.” Eckhart Tolle.
  • Once you’ve got a basic understanding of the mechanics of mind or ego and the way it operates, then there’s nothing you would like to further understand or explore or analyze to become freed from it. Being aware or present is quite enough.
  • Again, problems of the mind can’t be solved at the extent of mind.
  • Recognizing yourself because the awareness behind content is meditation. In other words, meditation is recognizing the false (mind) as false in you.
  • If you look deeply, all the mentioned practices are helping you to exit or shift or withdraw attention from mind to the Now.
  • Mind and time are synonymous, while stepping out of mind or becoming present is ending the delusion of psychological time. It’s because once you remove time from mind, it stops.
  • “Time is what keeps the sunshine from reaching us. There’s no greater obstacle to God than time” Eckhart.
  • Guided meditation could also be more convenient and easier for a few people. The link for the video is below.

How to Practice ‘Wheel of Awareness’ Meditation

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