Created by Hugo Alberts (Ph.D.) and Lucinda Poole (PsyD).
In this mindful awareness practice, you will visualize a wheel; and this wheel has a central hub, an outer rim, and four quadrants in between. In this metaphor of how the mind is structured, the hub represents our experience of awareness. The quadrants represent anything we can be aware of, including sensory awareness (i.e., what we see, hear, smell, taste, and touch), bodily awareness (i.e., what we can sense physically), mental activities (such as emotions, thoughts, memories, and urges), and our sense of connection to things outside ourselves (such as other people and other things). The purpose of the practice is to cultivate a full sense of connection and awareness to yourself and the world around you.
After completing your meditation, please look at the wheel of awareness (you should click on the text to display it).
Below, reflect on what you noticed during the meditation (Part 1). Write down as much as you can remember from each of the four quadrants and from becoming aware of awareness itself (the hub). There are no wrong answers here! Everyone’s wheel of awareness experience is unique.
Quadrant 1: Mental activities
My observations:
Quadrant 2: Interior of the body
My observations:
Quadrant 3: Touch – Taste – Smell – Sight – Hearing
My observations:
Quadrant 4: Interconnectedness
My observations:
