I love to practice Dr Fehmi's attentional exercises. Here is an expert from one I particularly like.
As you continue to read this page allow yourself to be aware of the 3-dimensional physical space between your eyes and the words printed. Let the awareness occur gradually as you continue reading . Because we are conditioned to sense only objects and exclude space, it may take some time for you to become aware of this visual sensation of physical space. Once you do become ware of the space, pause for a few seconds as you gently maintain this awareness.
Now, without shifting your eyes from the screen gradually begin to sense the space that is to the right and the left of the screen. Let your peripheral field of vision widen spontaneously at its own pace to take in that awareness and once you develop that awareness , enjoy it for a few seconds.
Now allow your visual background to come forward, to become as important as your visual foreground; in other words, the whole article, the full screen, the table and the walls behind the screen can be made foreground, simultaneously with the words you are reading. This, too, should be carried out effortlessly and naturally . It may seem difficult at first , but it is well within our capacity to focus in this way. Sit for a few seconds as you gradually maintain this awareness and allow background and foreground to become equally important.
As you continue reading , also include the appearance of space that surrounds your entire body. Allow time for this perception to take place as your visual awareness opens and broadens into 3 dimensions. Now permit yourself to become aware of the space between the lines you are reading, even s you continue to read. Also bring in to your awareness, the space between the words themselves and then the space between the letters of the words your awareness of visual space can continue to expand effortlessly while your awareness of letters, words and concepts continues.
If you notice even small changes during the reading exercise you have begun to experience some of the benefits of open focus.
Last night,I became aware that I was reading in open focus,paying equal attention to the spaces and the words. My heart filled with gratitude at how a simple daily practice can become second nature. Often the simple changes that occur naturally as a result of our daily work become so much a part of us that we don't acknowledge that something significant has shifted. Events like last nights are to be noted and honoured as their memory encourages us in more sparse times.
So do pay attention to the gains from your work as it is all worth your effortless effort.
( Exerpt from Dr Fehmi's "Open Focus Brain" )