Mastering Open Focus: A Quick Guide to Stress Relief
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Introduction to Open Focus
Many individuals might be acquainted with techniques like diaphragmatic breathing and mindfulness, but fewer are aware of the Open Focus method. I often employ this technique with clients due to its simplicity, quick execution, and the fact that it can be practiced discreetly at your desk.
Developed by Drs. Susan and Les Fehmi, Open Focus draws from biofeedback research, also known as neurofeedback. This approach is designed for mental relaxation and is particularly advantageous as it can be practiced in various settings without drawing attention.
For those eager to explore this technique further, I recommend checking out the following video featuring Dr. Susan Fehmi, which explains its effectiveness:
If you prefer a more hands-on experience, I’ve included a brief exercise below. This exercise, previously available on the Western Washington Counseling Center's website, has proven beneficial during corporate retreats by providing a refreshing break amidst a hectic workday.
Open Focus Exercise Overview
To engage in this exercise, reflect on each item listed and visualize it as suggested. Remember, thinking of "space" as "volume" can enhance your experience. Spend approximately 10 seconds on each item before moving to the next. Aim to practice this at least once daily; the entire exercise takes about five minutes.
Imagine the Following Spaces:
- The space between your eyes
- The space between your thumb and index finger on each hand
- The space between all your fingers
- Your thumbs filled with space
- Your middle fingers filled with space
- Your fourth fingers filled with space
- Your little fingers filled with space
- The space within your hands and fingers
- The area between your wrists and elbows filled with space
- The region between your elbows and shoulders filled with space
- The space within your shoulders
- The areas inside your shoulders and between your fingertips filled with space
- The space between your toes
- Your toes filled with space
- Your feet and toes filled with space
- The region between your knees and hips filled with space
- The space within your hips
- Your lower back filled with space
- The area between your navel and spine filled with space
- The region between your shoulder blades filled with space
- The area between your breastbone and backbone filled with space
- Your neck filled with space
- The space within your lungs as you breathe
- The space in your throat as you inhale and exhale
- The space in your nose as you inhale and exhale
- Your jaw filled with space
- Your cheeks and mouth filled with space
- The area around and behind your eyes filled with space
- Your eyes filled with space
- The space between your temples filled with space
- Your brain filled with space
- Your entire head filled with space
- While visualizing the space inside your body, also consider the space surrounding you—the area between your fingers and toes, behind your neck and back, above your head, beneath your chair, and to your sides.
- As you continue this Open Focus Exercise, your perception of space will become increasingly vivid and expansive.
Adapted from a program at Western Washington University Counseling Center
I encourage you to try this exercise and truly immerse yourself in each visualization. Many clients have shared positive experiences from practicing this technique, and I hope you find it equally beneficial. I would love to hear your thoughts and feedback on your experience.
Deepening Your Practice
For a guided session, check out this video featuring a 15-minute Open Focus technique led by Dr. Susan Fehmi. This simple meditation focuses on attention training and can be a valuable addition to your routine: