One resource for everything flow. View our Library homepage here
Initially, make yourself comfortable, either sitting or standing, and focus on one small area out in front of you.
Pick a spot that is above eye level. Maybe this is a small section on a wall or a tree outside; whatever you choose make sure it doesn't move. Focus on this one area, finding new detailed information the longer look. Keep your eyes on this one spot, staying fixated, and gaining as much information as used on the small detail you can see.
Over thirty seconds or so, allow your tunnel vision to deepen; blocking out everything else other than the 1-2 inch square. Slowly become more and more aware of the detail within this small single point.
After fixating on this one small area for a couple of minutes, AND WHILST KEEPING your eyes transfixed on this one spot, allow your periphery vision to widen. Start to see what is to the left and right of the spot you are staring at. Keep widening you periphery vision until you can see the floor and ceiling in front of you.
Note: This peripheral focused attention is essentially what happens during our performances. When we are focused on the task at hand, whether that is looking at a tennis ball or our partners arm as we perform a complex dance move. Our eyes maintain a fixed focus point, whilst our periphery actually picks up all the detail the body needs to know to carryout the activity. In tennis, for example, the focal point is focused on the ball, whilst the periphery is taking in vital information such as how far away the net is, where the opponent is moving, where the line we are aiming for is positioned, and so on. Every microsecond, the subconscious is busy digesting and adapting to the information absorbed by our periphery, so that we can make the best shot available to us.